Need advice to perfect split.

[Jandy]

I've near perfected my split, but I'd like to get some more opinions on it, especially the arm day which I'm a bit worried about.

And please don't say this is overtraining, I've made the hugest gains I've ever seen with this workout so far, but I think my arms are slightly lagging.

day1
back/traps
Deadlift 3 sets
Wide-grip pullups 3 sets
Close-grip chinups 3 sets
Bent-Over Rows 3 sets
Shrugs 3 sets
Total sets: 15

day2
chest/shoulder
Bench 3 sets
Incline Bench 3 sets
Parallel Bar Dips 3 sets
Shoulder Press 3 sets
Side Laterals 3 sets
Reverse Flys 3 sets
Total sets: 18

day3
abs/forearms
Swiss ball crunches 3 sets
Leg Lifts 3 sets
Weighted Decline Crunches 3 sets
Wrist Curls 3 supersets w/
Reverse Wrist curls
Total sets: 15

day4
Legs
Squat 3 sets
Leg Press 4 sets
Stiff-Legged Deadlifts 3 sets
Standing Calf Raises 4 sets
Total Sets: 14

day5
Bis/Tris
Standing EZ-bar curls 2 sets
Hammer Curls 2 sets
Preacher Curls 2 sets
Close-Grip Bench 3 sets
Skullcrushers 3 sets
total sets: 12

74 sets a week

I'm mainly concerned about the choice of volume and exercises on arm day. I know the tri's exercises are probably the best two out there, but what I'm unsure of preacher, they give a nice pump, but I've heard bad things about their effectiveness

I'm also concerned about the volume of leg day

Opinions overall?

Btw, during chinups, pullups, and parallel bar dips... if you exceed 10 reps.. (I do almost 18 for my first on dips and almost 20 on wg pullups) is it time to by one of those belts that attaches weight?


me:

[Mad_Dog_Divine]

leg day looks fine except that i prefer summat like front squats instead of leg press.

dips are also one of the best tricep exercises out there. u mite not need them tho.

i always use back work as part of my bicep routine so i cant really comment with authority. incline curls may help you out tho. pullups and chins good also for biceps but u do them on back day.

[omariok2]

Originally posted by Jandy
I've near perfected my split, but I'd like to get some more opinions on it, especially the arm day which I'm a bit worried about.

And please don't say this is overtraining, I've made the hugest gains I've ever seen with this workout so far, but I think my arms are slightly lagging.

day1
back/traps
Deadlift 3 sets
Wide-grip pullups 3 sets
Close-grip chinups 3 sets
Bent-Over Rows 3 sets
Shrugs 3 sets
Total sets: 15

day2
chest/shoulder
Bench 3 sets
Incline Bench 3 sets
Parallel Bar Dips 3 sets
Shoulder Press 3 sets
Side Laterals 3 sets
Reverse Flys 3 sets
Total sets: 18

day3
abs/forearms
Swiss ball crunches 3 sets
Leg Lifts 3 sets
Weighted Decline Crunches 3 sets
Wrist Curls 3 supersets w/
Reverse Wrist curls
Total sets: 15

day4
Legs
Squat 3 sets
Leg Press 4 sets
Stiff-Legged Deadlifts 3 sets
Standing Calf Raises 4 sets
Total Sets: 14

day5
Bis/Tris
Standing EZ-bar curls 2 sets
Hammer Curls 2 sets
Preacher Curls 2 sets
Close-Grip Bench 3 sets
Skullcrushers 3 sets
total sets: 12

74 sets a week

I'm mainly concerned about the choice of volume and exercises on arm day. I know the tri's exercises are probably the best two out there, but what I'm unsure of preacher, they give a nice pump, but I've heard bad things about their effectiveness

I'm also concerned about the volume of leg day

Opinions overall?

Btw, during chinups, pullups, and parallel bar dips... if you exceed 10 reps.. (I do almost 18 for my first on dips and almost 20 on wg pullups) is it time to by one of those belts that attaches weight?


me:

ok well just fyi there is no such thing as the perfect split you will have to vary things ever 6-8 weeks to keep yourself growing..

now your back day looks solid
so does your chest and shoulder
and your abs and foreamrs are good too

the volume on your legs is fine in fact you might want to throw in leg curls at the end to hit your hammies more that would eb a smart move IMO and instead of squats3 and leg press 4 make it the other way around so that you squat for 4 sets

your arms are fine but id suggest having straight bbcurls in there instead of ezbar and for you to ditch the preachurs for something else
also add in one more set of skullcrushers and i think youll be fine

yes you do need a belt if you can do that many..some peolpe say you can just hold a db between your feet but i dont get how you could focus on the lift when doing that


other than that you look set to go

[Swedish dude]

The routine looks very good IMO.
It's almost identical to the one I am using right now and that I started 1 week ago.
I have the same problem as you with arm day. I do not want to exceed 6 sets for biceps and triceps.
I like preacher curls to,(dumbells), but tehy are not that good for developing mass. I would prolly do 2 sets bb curl, 2 sets hammer curls and 2 sets dumbell curls. total of 6 sets.

On the tricep I would just keep the routine that you have.
I will do 3 sets dips, 2 sets CG bench, 1 final set of rope pushdown to tear the **** out of my outer head of the tricep.

GL to ya man and keep us posted
peace

[Jandy]

Stick with a 5day if you can make it work for you man, I went from the picture attached below to the one up top in 2 or so months with this split


and in a couple months I'll post some new pics that might shock people with the insane progress I've been making in such a short time (and I've been lifting for awhile!)

[Jandy]

up

[beau_zo_brehm]

for triceps i like tricep extensions either 1 handed or 2 handed, for biceps concentration curls work really good