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  1. #1
    Registered User OneLegSquats's Avatar
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    Anything I need to change on this split?

    Monday chest

    Decline bench 3x6-8
    Incline DB press 3x8-10
    Dips 3x1-12
    Cable flyes 3x12-15
    Pushups
    Ab crunch machine 3x15

    Tues back

    T Bar Row 4x6-8
    Wide grip pullup 3x8-10
    Cable single arm row 3x10-12
    Neutral grip lat pulldown 3x12-15

    Weds legs

    Leg press 4x6-8
    One leg DB squats 3x8-10
    Leg curls 3x10-12
    Single leg press 3x10-12
    In and out machines (aductor things) and calf raises
    Hanging leg raise 3x whatever

    Thurs shoulders

    BB standing military press 3x6-8
    DB OHP 3x10-12
    Lat raise 3x10-12
    Reverse flyes 3x12-15
    BB shrugs 3x12-15

    Fri arms

    Chin ups 3x6-8
    Close grip bench 3x6-8
    DB Curl 3x8-10
    Skullcrushers 3x8-10
    Cable curl 3x12-15
    Rope pushdown 3x12-15

    Basically on any lift which has a range of say 6-8 or 10-12, ill work with a weight until I hit 3x8, or 3x12, then increase weight by the smallest amount and aim for 3x6 or 3x10, and repeat (progressive overload).

    I'm enjoying it a lot just wondering if I am missing anything and/or should change the order of some stuff. No deads, squats, even box squats I cant do due to slip disc. Even T Bar rows is a bit risky but I seem to be OK as long as I keep everything tight and rigid.

    Thanks
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  2. #2
    Registered User Byronrutt's Avatar
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    Pressing too much vs pulling.

    What are some of your lifts?

    5 day bro splits are only for very advanced lifters
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  3. #3
    Registered User TAWS6's Avatar
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    Scrap it. Literally the most ineffective way to train.
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    Editor at Jock & Jackal JockandJackal's Avatar
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    Looks good to me. I've always liked the cable row...might be a good addition esp if you have some back issues. Only thing I would do is add in flat bench, leg extensions, and barbell curls. And personally I like adding in some lower rep sets to build strength esp on the compound movements. Overall though, you got a good routine.
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    Registered User TAWS6's Avatar
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    Originally Posted by JockandJackal View Post
    . Overall though, you got a good routine.
    So no issues with having the same about of arm work as legs? Or more chest than back even though there are more than twice as many muscles in your back vs chest?
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  6. #6
    Registered User OneLegSquats's Avatar
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    Originally Posted by TAWS6 View Post
    So no issues with having the same about of arm work as legs? Or more chest than back even though there are more than twice as many muscles in your back vs chest?
    I have 4 exercises for chest and 4 for back...
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  7. #7
    Registered User Ghawk21's Avatar
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    Originally Posted by OneLegSquats View Post
    I have 4 exercises for chest and 4 for back...
    You have much more pushing than pulling, no hip hinge, more arms than legs and almost 0 hamstring work. Are you getting any treatment or rehab done for the back injury?
    Bench: 365
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  8. #8
    Registered User OneLegSquats's Avatar
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    Originally Posted by Ghawk21 View Post
    You have much more pushing than pulling, no hip hinge, more arms than legs and almost 0 hamstring work. Are you getting any treatment or rehab done for the back injury?
    Arms are higher priority than legs. What do you mean by hip hinge? Hips are hinged during T Bar rows and leg press. I have to be careful in those positions.
    I do physio but it will never go back to normal, will always be a weak point.
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  9. #9
    Registered User TAWS6's Avatar
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    Originally Posted by OneLegSquats View Post
    I have 4 exercises for chest and 4 for back...
    (8)
    Decline bench 3x6-8
    Incline DB press 3x8-10
    Dips 3x1-12
    Cable flyes 3x12-15
    Pushups
    BB standing military press 3x6-8
    DB OHP 3x10-12
    EDIT- close grip bench




    Actually you have 8 exercises for chest since OHP's hit the chest as well as shoulders and 5 for back total. You want a 2:1 ratio since there are way more muscles in your back.
    Last edited by TAWS6; 05-06-2019 at 02:44 PM. Reason: forgot about close grip bp
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  10. #10
    Registered User OneLegSquats's Avatar
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    Originally Posted by TAWS6 View Post
    Decline bench 3x6-8
    Incline DB press 3x8-10
    Dips 3x1-12
    Cable flyes 3x12-15
    Pushups
    BB standing military press 3x6-8
    DB OHP 3x10-12


    Actually you have 7 exercises for chest since OHP's hit the chest as well as shoulders. You want a 2:1 ratio since there are way more muscles in your back.
    T bar row
    Lat pulldown
    Wide grip pullup
    Chin up
    Reverse flyes

    What else should I add for back? Forgot to include ive started doing straight arm pulldown too, at the end of back day. Brings it up to 6 exercises for back. T bar row is neutral grip, cable row is underhand, pulldown is overhand, not sure what else can be added to hit back any differently.
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  11. #11
    Registered User TAWS6's Avatar
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    Originally Posted by OneLegSquats View Post
    T bar row
    Lat pulldown
    Wide grip pullup
    Chin up
    Reverse flyes

    What else should I add for back? Forgot to include ive started doing straight arm pulldown too, at the end of back day. Brings it up to 6 exercises for back. T bar row is neutral grip, cable row is underhand, pulldown is overhand, not sure what else can be added to hit back any differently.
    I would cut down on the pressing. Then you won't need as much pulling.
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  12. #12
    Registered User Ghawk21's Avatar
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    Originally Posted by OneLegSquats View Post
    Arms are higher priority than legs. What do you mean by hip hinge? Hips are hinged during T Bar rows and leg press. I have to be careful in those positions.
    I do physio but it will never go back to normal, will always be a weak point.
    Hip hinge is a movement pattern for your glutes, hammies and low back. Doesn't need to be a deadlift but you could also do romanian deadlift or even cable pull throughs or KB swings. I would ask your physio about the movement and see if you can incorporate it safely.
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  13. #13
    Registered User OneLegSquats's Avatar
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    Thanks for the advice guys i'll do some tweaking to it.
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  14. #14
    Editor at Jock & Jackal JockandJackal's Avatar
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    Originally Posted by TAWS6 View Post
    (8)
    Decline bench 3x6-8
    Incline DB press 3x8-10
    Dips 3x1-12
    Cable flyes 3x12-15
    Pushups
    BB standing military press 3x6-8
    DB OHP 3x10-12
    EDIT- close grip bench




    Actually you have 8 exercises for chest since OHP's hit the chest as well as shoulders and 5 for back total. You want a 2:1 ratio since there are way more muscles in your back.
    If you're going to say that some of his shoulder work hits the chest then you should also say some of the shoulder work (ie. reverse flyes, shrugs) he's doing is hitting his back. Let's be fair.
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