My Split! Please Critique!

[Silent_Pilgrim]

Hi all, New to this board! Have been snooping around it as a guest for a long while, but I'd like some feedback on my current split! I'm planning on making a workout Journal for this split (once refined by you ;-) ).

Also, I'm a type 1 Diabetic So my protein intake won't be mega-high but i'll explain that in a journal! =)

To Start

Monday - Chest|Shoulders|Triceps
Tuesday - Legs|Abs
Wednesday- H.i.i.t Cardio
Thursday - Back|Biceps|Forearms
Friday - [Morning] Abs [Without Weights] | [Afternoon] H.i.i.t Cardio
Saturday - Rest Day [Nothing]
Sunday - H.i.i.t Cardio


The Routine

I'll Do All Sets With 8 - 12 Reps. Once I Easily Reach 12 Reps I'll Up The Weight Until I Can Only Do 8 Reps. [Good Idea?]

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Monday

Chest

1. Bench Press - 3 Sets
2. Incline Bench Press - 3 Sets
3. Dumbbell Flyes - 3 Sets

Shoulders

1. Shoulder Press - 3 Sets
2. Dumbbell Lateral Raise - 3 Sets
3. Barbell Military Press - 3 Sets

Triceps

1. Dumbbell Triceps Extension - 3 Sets
2. Pushdown - 3 Sets
3. Reverse Tricep Curl [Reverse Grip Pushdown] - 3 Sets

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Tuesday

Legs

1. Squats - 4 Sets
2. Leg Press - 3 Sets
3. Leg Extensions - 3 Sets
4. Stiff Legged Deadlifts - 3 Sets
5. Seated Leg Curl - 3 Sets

Abs

1. Weighted Crunch - 3 Sets [12 - 15 Reps]
2. Dumbbell Side Bend - 3 Sets
3. Twist - 3 Sets

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Wednesday

Cardio

H.i.i.t Cardio - On Bike

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Thursday

Back

1. Deadlift - 3 Sets
2. Cable Seated Row - 3 Sets
3. Shrug - 3 Sets
4. Wide Grip/Narrow Grip Pulldown - 3 Sets

Biceps

1. Dumbbell Curl - 3 Sets
2. Dumbbell Concentration Curl - 3 Sets
3. 21's Exercise - 2 Sets

Forearms

1. Barbell Reverse Curl - 3 Sets
2. Wrist Curl - 3 Sets

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Friday

[Morning]
1. Crunches - 3 Sets (50 Reps) (No Weight)
2. V-Up - 3 Sets (30 Reps) (No Weight)

[Afternoon]

Cardio

H.i.i.t Cardio - On Cross Trainer

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Saturday

Rest Day!

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Sunday

Cardio

H.i.i.t Cardio - On Bike

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So Please give me your Feedback so I can improve this split!!

|Pilgrim

[skarotum]

Pulldowns(wide grip and close grip) are for your back, not your shoulders. Put them on your back day.

Other than that it's not bad.

[Silent_Pilgrim]

thanks skarotum issue fixed! =)

Reps (if i can give them out with this low reps :S )

[skarotum]

You are doing 2 pressing movements for shoulders which is kind of redundant. I would take out one of the pressing movements and maybe add front raises or rear laterals or both, depending on your delt development.

I'd ditch the lunges on leg day and do stiff legged deadlifts. You already have 3 quad exercises and only one hamstring exercise so that'll even things out a bit.

[legendz411]

You are doing 2 pressing movements for shoulders which is kind of redundant. I would take out one of the pressing movements and maybe add front raises or rear laterals or both, depending on your delt development.

I'd ditch the lunges on leg day and do stiff legged deadlifts. You already have 3 quad exercises and only one hamstring exercise so that'll even things out a bit.

Split lunges ARE hamstring dominant?

[skarotum]

Split lunges ARE hamstring dominant?

It doesn't say "split" lunge. Only lunge. I don't know of a lunge exercise that doesn't primarily work the quad though. Link to a split lunge?

I'd replace it with stiff legged deads either way though. 3 very taxing quad exercises doesn't quite match leg curls and split lunge for hammies.

[Silent_Pilgrim]

great input thanks!

anyone else got any hints or tips or changes i should make? otherwise i'll start following it on monday!!

|Pilgrim

[selector]

I don't know of a lunge exercise that doesn't primarily work the quad though.

Actually, quads are synergists in this case, as they extend the knee (and rec fem flexes the hip; irrelevant), glutes and hams together are the agonists in lunges, as they extend the hip.

sel

[selector]

You are doing 2 pressing movements for shoulders which is kind of redundant. I would take out one of the pressing movements and maybe add front raises or rear laterals or both, depending on your delt development.

I'd ditch the lunges on leg day and do stiff legged deadlifts. You already have 3 quad exercises and only one hamstring exercise so that'll even things out a bit.

Are you mad? Surely you are aware that compound exercises are far more effective in this case? I can see your point that dumbbell press (I assume that's what the OP is referring to) is a similar joint action to military pressing, but adding in a couple of crappy isolation exercises in it's place? hmm.

personally, I would do dumbbell pressing (seated), behind the neck presses (smith), machine presses, and then AND ONLY THEN think about some isolation movements.

I agree with you that he should add SLDLs. However be aware that the hams are VERY involved as synergists to hip extension in leg pressing and squats. Quads are a weak muscle group in comparison to the power of glutes and hams (which tend to work together).

I would prescribe Back squats, front squats, walking lunges, SLDL, and then add in leg pressing and machine isolation if necessary.

Learn your anatomy.

sel

[skarotum]

Are you mad? Surely you are aware that compound exercises are far more effective in this case? I can see your point that dumbbell press (I assume that's what the OP is referring to) is a similar joint action to military pressing, but adding in a couple of crappy isolation exercises in it's place? hmm.

personally, I would do dumbbell pressing (seated), behind the neck presses (smith), machine presses, and then AND ONLY THEN think about some isolation movements.

I agree with you that he should add SLDLs. However be aware that the hams are VERY involved as synergists to hip extension in leg pressing and squats. Quads are a weak muscle group in comparison to the power of glutes and hams (which tend to work together).

I would prescribe Back squats, front squats, walking lunges, SLDL, and then add in leg pressing and machine isolation if necessary.

Learn your anatomy.

sel

LOL
Somebody a tad miffed? Suck it up princess, it's the funking internet.

[selector]

I'm not miffed. I'm very well informed. However, as far as you're concerned I'm not so sure; clearly expressing that you "do not know of a lunge exercise that doesn't primarily work the quad". I'm well aware this is the internet. If it were not, no doubt you would treat me and others with more respect.

sel

[selector]

To the OP, PM me with some slightly more specific goals and stats, and I will write you a programme. Plus, I would be happy to sort a diet for a sufferer of type 1 diabetes, if you like

sel

[skarotum]

I'm not miffed. I'm very well informed. However, as far as you're concerned I'm not so sure; clearly expressing that you "do not know of a lunge exercise that doesn't primarily work the quad". I'm well aware this is the internet. If it were not, no doubt you would treat me and others with more respect.

sel

I didn't disrespect you at all man. I just don't agree with you telling a 16 yo newb(no offence to him) that his back workout should look like this.

Deadlifts
Chins
bent over rows
t bar rows
single arm rows
wide grip machine rows
pulldowns
seated rows

http://forum.bodybuilding.com/showthread.php?t=7087251

Anyone see anything funny about that?
We disagree, if you can't handle it, too bad.

[selector]

Didn't clock that he was 16, my bad. I simply adjusted what he was trying to achieve. With a 5 day split and a fair bit of volume, I worked to a similar regime.

I firmly believe people do not train their back hard enough. Especially the mid traps/rhomboid area (shoulder horizontal flexion and scapula retraction) . My back workouts are always long and painful, and I have many examples of who clients have benefited from this type of training, including newbies (who were older than 16 I admit).

You were disrespectful, referring to me as princess, insulting my programme design and then using "it's the internet" as an excuse. But that's fine, I'll take your previous post as the nearest thing to an apology I'm going to receive.

Friends ?

sel

[Silent_Pilgrim]

Lol Sorry to break it to you..

I'M EIGHTEEN

Cough

;-)

[selector]

That's fine. Good age to start lifting

sel

[skarotum]

Lol Sorry to break it to you..

I'M EIGHTEEN

Cough

;-)

Oh suuuuure now you change it to discredit me. lol

[Silent_Pilgrim]

lol, honest to god. i've been eighteen for a good 6 months now :P

besides. your 33... probrably going blind and dementia-ish with your old age ;-)

|Pilgrim

[skarotum]

lol, honest to god. i've been eighteen for a good 6 months now :P

besides. your 33... probrably going blind and dementia-ish with your old age ;-)

|Pilgrim

What are you talking about, I don't remember this thread................oh LOOK, a leaf,...*hobbles toward leaf*................


;p

[Silent_Pilgrim]

haha... =P

well..

Look out for my journal starting monday! i'll see how stuff works and get some feedback XD

|Pilgrim