1) Chest and tris - (start workout with bench alternating from bar to dumbbell)
2) legs and abs (start with squats)
3) back and biceps (start with deadlifts, shrugs
4) shoulder- very light chest and tris
5) rest... may do some cardio
6) arms and abs
7) rest
Main query I have is how squats day before back day (deadlifts).
Safe guys
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Thread: Critique on my 5 day split
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04-03-2017, 05:08 PM #1
- Join Date: Aug 2014
- Location: United Kingdom (Great Britain)
- Age: 26
- Posts: 117
- Rep Power: 121
Critique on my 5 day split
Last edited by bongsta879; 04-03-2017 at 05:48 PM.
Deadlift - 210kg .. im working on it slowly but surely
Milk is for babies. When you grow up you have to drink beer.
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04-03-2017, 05:25 PM #2
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
I would do leg day first, emphasize side and rear delts on shoulder day & take any direct chest work out of that day.
Your chest is already getting worked with any overhead pressing you do on shoulder day and is also getting some work on arm day if you have any dips or cgbp. Generally speaking you want more pulling sets in your program than pressing sets for shoulder health.You can't help the hopeless.
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Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
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Best Dots=429.01
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04-03-2017, 05:36 PM #3
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