Hi
I've been training for over 7 years now In recent 3 years I was doing this :
Mon : chest
Tus : back
Wed: rest
Thus: shoulders
Fri : arms
Sat : legs
Sun : rest
I got good gains and good recovery but I think it's time to change it back to classic split and I'm not using any steroids
So what I'm thinking is this
Mon : chest - triceps
Bench press : 5 X 5-8
Inclined db press : 3X8
Inclined db fly : 3X8
Dumbells pullover : 3X10
Dips : 3Xfaliur
Triceps cabel pushdown : 3X6-8
Dumbell kickback : 3X6-8
EZ bar Skull crunchs : 3X8
Tus : rest or light cardio
Wed : back - biceps
Pullups : 4X failure
Cabel V bar pulldown : 3X8-10
Bentover barbell row : 3X8
Leverage low row : 3X8-10
One arm dumbell row : 3X8-10
Hyperextensions : 2X10
Biceps dumbell curl : 3X8-10
Seated Ez bar close curl : 3X8-10
Concentration curl : 3X8-10
Hammer curl : 2X10
Thu : rest
Fri : legs and shoulder
Dumbell squat : 5X6-10
Dumbell walking full lungs: 3x15 steps
Sumo squat : 3X8-10
Romanian Deadlift : 4X8-10
Seated calves raise : 3X10
Military barbell press : 3X8-10
Side lateral raise : 3X6-8
Rear dumbell raise : 3X8-10
Sat - Sun : rest or light cardio
Is this a good split and exercises ?
Please help
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10-04-2015, 11:23 PM #1
Can anyone help me if this split is good to build muscle ?
Last edited by fajfaj; 10-05-2015 at 12:51 AM.
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10-05-2015, 02:42 AM #2
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10-05-2015, 06:34 AM #3
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10-05-2015, 07:03 AM #4
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