can you guys help with this

[conrad1980]

Day 1 Week 1
Chest
Bench Press
x5
x5
x5
x5
Dumbell butterflies
x10
x10
x10
Incline bench
x6
x6
x6
Cable crossover
x10
x10
Dips
x15
x15
x15
Clap push ups
x5
x5
x5
Abs- your choice




DAY 2 Week 1
Back/shoulders
Dumbell shoul press
x8
x8
x8
Pull ups
x8
x8
x8
x8
PUSH PRESS
X6
X6
X6
Bent over row with bar
x8
x8
x8
Shrugs
x10
x10
V-grip Pulldowns
x8
x8
Upright row- barbell
x10
x10
Abs










DAY 3 Week 1
Arms

Barbell Curls
x8
x8
x8
Triceps cable pressdown
x15
x15
x15
Underhand pull up
x10
x10
DIPS- weighted if possible
x10
x10
Cable curls
x10
x10
Skull Crushers
x15
x15
ABS

AMAP- As many as possible











DAY 4 WEEK 1
LEGS

Back squats
x10
x10
x10
x10
Leg curls- machine or ball
x10
x10
Deadlifts
x5
x5
Step ups- weighted
x5 each
x5 each
Leg extension- machine
x10
x10
Burpees if you can
1min
1 min

Abs


how does this routine look after im done with upper/lower. i trained with this kind of split in the past and had great luck and it fits my schedule.

[conrad1980]

bump

[conrad1980]

anyone?

[Plateauplower]

Looks great good luck.

Self programming is just that. If it works for you great. If not make changes until it does. Or run a pre established program.

[Caesura75]

I'm personally not a fan but you say that you've had great results before, so why questions it.

For me, there's a lot of sets and repetitive exercises. For example, dips on Day 1 then again on Day 3. Or doing skullcrushers, tricep extensions and dips all together and just two days after a chest session.

Maybe i'm lucky enough not to need such volume but I would focus on training heavy and intense whilst reducing your sets - at least for the upper body.

[conrad1980]

Do you guys have any suggestions or no of any routines that have a split like the one I posted? It works great for my schedual

[conrad1980]

I'm personally not a fan but you say that you've had great results before, so why questions it.

For me, there's a lot of sets and repetitive exercises. For example, dips on Day 1 then again on Day 3. Or doing skullcrushers, tricep extensions and dips all together and just two days after a chest session.

Maybe i'm lucky enough not to need such volume but I would focus on training heavy and intense whilst reducing your sets - at least for the upper body.

Could you help me structure it better

[shaneinga]

There are already structured programs that have been suggested to you.

What specifically do you not like about those?

[conrad1980]

I just like the body part split and it seemed to work well for me in the past. I'm not a big fan of upper/lower splits and I like to do a 4 day week in the gym. If there is one like that I would do it. I just don't know of any I guess

[conrad1980]

N

There are already structured programs that have been suggested to you.

What specifically do you not like about those?

If there is a 4 day split that's not upper lower and won't keep me in the gym for over an hour I would love to see it

[shaneinga]

http://forum.bodybuilding.com/showth...hp?t=120309781

Try this program, midway down the page he has a 4 day split.

Give it look over and see what you think.

[conrad1980]

http://forum.bodybuilding.com/showth...hp?t=120309781

Try this program, midway down the page he has a 4 day split.

Give it look over and see what you think.

That looks pretty good thank you. Does mine look bad?

[Caesura75]

Could you help me structure it better

Only you can learn the routines you respond best to - there's no magic program that will deliver optimal results.

Just small things would make it more suitable for me. So for chest, i'd probably take out one of butterflies or crossovers as I don't see the point of doing both. I'd also lose the clap push-ups.

Hit the compounds hard (bench press, pull-ups, deadlifts and squats) and there is the source of your gains. The rest isn't nearly as important.

[Plateauplower]

That looks pretty good thank you. Does mine look bad?

IMO you have a lot of unnecessary isolation stuff in there. Now that might be great for someone that is already very developed, since you are asking the question I doubt your there. Basic compound movements will build your entire body base. If you have big numbers on squats, bench, rows, overhead presses and deadlifts you will be big (have big arms etc just from the indirect work). When starting off frequency and simple routines will yield the fastest progress.

[conrad1980]

Only you can learn the routines you respond best to - there's no magic program that will deliver optimal results.
Just small things would make it more suitable for me. So for chest, i'd probably take out one of butterflies or crossovers as I don't see the point of doing both. I'd also lose the clap push-ups.

Hit the compounds hard (bench press, pull-ups, deadlifts and squats) and there is the source of your gains. The rest isn't nearly as important.

Thanks I'll keep at it on this one and see what I need to change as I go. Last question should I keep my bench at 5 reps if I'm going just for size

[shaneinga]

Squats, bench press, deads, rows, pull ups, over head press should be your base of your lifting cake. The rest is just the icing you add to it. You add to much icing and you fawk up the whole cake. Do you really need an arm day? Because hitting your rows, pull ups or chin ups, and pressing movements should tax those pretty hard as is.

Once you have your base built, then you can move on to bringing up lagging body parts or other weaknesses that you have. Until then, you can add plenty of mass with just those base exercises, assuming you are eating enough to support it.

Like others have said though, there are a ton of ways to get it done. Pick what YOU want to do, and do it.

Back when I ran bro splits they looked like this.

Day 1. I always coupled back with biceps, trained back first and whatever was left over I hit biceps at the end for some volume work.

Day 2 .Shoulders and triceps, same idea.

Day 3. Legs

Day 4. Chest

Repeat.

That was before I found this site and actually started following proven lifting programs. BTW, I have made better progress following a proven program than I did in the past on my bro split.

[conrad1980]

Squats, bench press, deads, rows, pull ups, over head press should be your base of your lifting cake. The rest is just the icing you add to it. You add to much icing and you fawk up the whole cake. Do you really need an arm day? Because hitting your rows, pull ups or chin ups, and pressing movements should tax those pretty hard as is.

Once you have your base built, then you can move on to bringing up lagging body parts or other weaknesses that you have. Until then, you can add plenty of mass with just those base exercises, assuming you are eating enough to support it.

Like others have said though, there are a ton of ways to get it done. Pick what YOU want to do, and do it.

Back when I ran bro splits they looked like this.

Day 1. I always coupled back with biceps, trained back first and whatever was left over I hit biceps at the end for some volume work.

Day 2 .Shoulders and triceps, same idea.

Day 3. Legs

Day 4. Chest

Repeat.

That was before I found this site and actually started following proven lifting programs. BTW, I have made better progress following a proven program than I did in the past on my bro split.

Can you tell by my progress pics if I should be doing something else? I am not a beginner I started off on full body. If you were to suggest a 4 day split would it be the one suggested or which one for me? I just want to do things right and get the most out of it

[shaneinga]

Can you tell by my progress pics if I should be doing something else? I am not a beginner I started off on full body. If you were to suggest a 4 day split would it be the one suggested or which one for me? I just want to do things right and get the most out of it

If you are not a beginner and you started on a full body routine and ran it out to the point that the linear progression stopped, you know what you can handle at this point.

I suggest you follow your own lead, pick a program with the knowledge that you have acquired since leaving beginner status, and go lift some weights.

[tsoden]

Lifting should never be complex brah....Stick with the K.I.S.S philosophy...

3 day full body plans like StrongLifts 5x5 are great and help build awesome strength. However if you prefer splits, I usually go with a 4 day with three exercises each day. If I want to gain strength, I go heavy with low reps (3 to 5 sets of 5). If I want mass, I go lighter but higher reps (3 to 5 sets of 8 to 10).

Example plan:

Day 1:
Legs
-Squats (mainly for glutes and Hams)
- Leg press.. for quads
- Calf lifts

Day 2:
Chest
- Classic bench
- Incline or decline (I alternate between these)
- Cable cross over or fly's


Day 3:
Back
- seated Rows
- Single arm rows
- Deads


Day 4:
Shoulders and arms (optional)
-cable Overheads
- OHP
- curls
-push downs

Abs can be done on all days if you wish. There is nothing wrong with what you got... but you honestly don't need the isolation work.

[tkdnj]

seems ok for a split that hits each body part once a week, though 18 sets is unnecessary for chest. I prefer hitting each body part a little more often, once every 5 days. I use a push / off / legs / pull / off REPEAT routine to accomplish this.