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
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Thread: My Split! Please Critique!
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02-06-2008, 07:55 AM #1
- Join Date: Feb 2008
- Location: London, United Kingdom (Great Britain)
- Age: 34
- Posts: 173
- Rep Power: 210
My Split! Please Critique!
Last edited by Silent_Pilgrim; 02-06-2008 at 05:16 PM. Reason: Edited The Pulldowns Issue. Thanks Skarotum!
Itsudemo, Dokodemo, Tsuneni Nensyuu, Ke****e Yasumazu.
Wherever You Are. Always Training. Never Resting. No Holidays....
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Never Fight With A Moron. They'll Bring You Down To Their Level And Beat You With Experience!!
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02-06-2008, 08:15 AM #2
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02-06-2008, 08:28 AM #3
- Join Date: Feb 2008
- Location: London, United Kingdom (Great Britain)
- Age: 34
- Posts: 173
- Rep Power: 210
thanks skarotum issue fixed! =)
Reps (if i can give them out with this low reps :S )Itsudemo, Dokodemo, Tsuneni Nensyuu, Ke****e Yasumazu.
Wherever You Are. Always Training. Never Resting. No Holidays....
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Never Fight With A Moron. They'll Bring You Down To Their Level And Beat You With Experience!!
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02-06-2008, 09:52 AM #4
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.
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02-06-2008, 10:06 AM #5
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02-06-2008, 10:28 AM #6
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02-06-2008, 05:17 PM #7
- Join Date: Feb 2008
- Location: London, United Kingdom (Great Britain)
- Age: 34
- Posts: 173
- Rep Power: 210
great input thanks!
anyone else got any hints or tips or changes i should make? otherwise i'll start following it on monday!!
|PilgrimItsudemo, Dokodemo, Tsuneni Nensyuu, Ke****e Yasumazu.
Wherever You Are. Always Training. Never Resting. No Holidays....
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Never Fight With A Moron. They'll Bring You Down To Their Level And Beat You With Experience!!
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02-06-2008, 05:21 PM #8
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02-06-2008, 05:31 PM #9
- Join Date: Feb 2008
- Location: London, The ghettos of south west London, United Kingdom (Great Britain)
- Posts: 69
- Rep Power: 199
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
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02-06-2008, 05:37 PM #10
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02-06-2008, 05:42 PM #11
- Join Date: Feb 2008
- Location: London, The ghettos of south west London, United Kingdom (Great Britain)
- Posts: 69
- Rep Power: 199
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
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02-06-2008, 05:46 PM #12
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02-06-2008, 05:49 PM #13
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.
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02-06-2008, 05:55 PM #14
- Join Date: Feb 2008
- Location: London, The ghettos of south west London, United Kingdom (Great Britain)
- Posts: 69
- Rep Power: 199
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 ?
selLast edited by selector; 02-06-2008 at 05:58 PM.
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02-06-2008, 05:58 PM #15
- Join Date: Feb 2008
- Location: London, United Kingdom (Great Britain)
- Age: 34
- Posts: 173
- Rep Power: 210
Lol Sorry to break it to you..
I'M EIGHTEEN
Cough
;-)Itsudemo, Dokodemo, Tsuneni Nensyuu, Ke****e Yasumazu.
Wherever You Are. Always Training. Never Resting. No Holidays....
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Never Fight With A Moron. They'll Bring You Down To Their Level And Beat You With Experience!!
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02-06-2008, 06:00 PM #16
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02-06-2008, 06:02 PM #17
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02-06-2008, 07:56 PM #18
- Join Date: Feb 2008
- Location: London, United Kingdom (Great Britain)
- Age: 34
- Posts: 173
- Rep Power: 210
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 ;-)
|PilgrimItsudemo, Dokodemo, Tsuneni Nensyuu, Ke****e Yasumazu.
Wherever You Are. Always Training. Never Resting. No Holidays....
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Never Fight With A Moron. They'll Bring You Down To Their Level And Beat You With Experience!!
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02-07-2008, 05:36 AM #19
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02-07-2008, 07:19 AM #20
- Join Date: Feb 2008
- Location: London, United Kingdom (Great Britain)
- Age: 34
- Posts: 173
- Rep Power: 210
haha... =P
well..
Look out for my journal starting monday! i'll see how stuff works and get some feedback XD
|PilgrimItsudemo, Dokodemo, Tsuneni Nensyuu, Ke****e Yasumazu.
Wherever You Are. Always Training. Never Resting. No Holidays....
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Never Fight With A Moron. They'll Bring You Down To Their Level And Beat You With Experience!!
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