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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05-06-2019, 12:10 PM #1
Anything I need to change on this split?
13% do 52% AA's gonna AA
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05-06-2019, 12:49 PM #2
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05-06-2019, 12:51 PM #3
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05-06-2019, 12:52 PM #4
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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05-06-2019, 12:55 PM #5
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05-06-2019, 02:13 PM #6
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05-06-2019, 02:21 PM #7
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05-06-2019, 02:30 PM #8
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05-06-2019, 02:34 PM #9
(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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05-06-2019, 02:39 PM #10
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.13% do 52% AA's gonna AA
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05-06-2019, 02:42 PM #11
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05-06-2019, 02:43 PM #12
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.
Bench: 365
Squat: 495
Deadlift: 535
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05-06-2019, 02:45 PM #13
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05-06-2019, 05:39 PM #14
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