Thought I would share a split

[Iron Log]

Well for those looking to try a new split here is an old one of mine for the records. Im posting this because I havent posted in a while.

Hardcore Split:

Day 1: Chest
Flat Bench BB press 4 sets-Max weight for 8-10 reps
Flat Bench DB press 4 stets-Max weight for 8-10 reps
Flat Bench DB fly's 3 sets-Moderate weight with a far stretch 10-12 reps
Cable cross overs 3 sets-moderate weight with far stretch 10-12 reps
Body weight dips 3 sets- to failure

Day 2: Back
Wide grip lat pull downs 4 sets- pyrimiding up in weight 12, 10, 8, 8<-reps
Dead lifts 3 sets- pyrimiding up in weight 10, 8, 4-6<- Max weight possible
T bar rows 4 sets- Max weight for 8 reps
DB rows 4 sets- Max weight for 10 reps

Day 3: Quads/Hams/Calves
Squats 5 sets- Heavy Ass weight pyrimiding up 12, 10, 8, 6 then set number 5 is a drop set from number 4, drop the weight to 135 and go to failure!!
Leg extenstions 4 sets- Max weight for 15 reps
Leg curls 4 sets- Max weight for 12 reps
Lunges 3 sets- Holding 30-50lb DB's to failure
Train calves how you ussually would

Day 4: Traps/Delts
BB shrugs 4 sets- MAX WEIGHT FOR 8 reps
DB shrugs 4 sets- Max weight for 10 reps
Seated DB press with the back brace seat 4 sets- HEAVY weight 8-12 reps
Seated side laterals 5 sets- 12 reps moderate weight
reverse pec deck 4 sets- 10 reps heavy weight

Day: 5 Bi's/Tri's
DB curls 5 sets- Max weight for 15 reps
BB curls 5 sets- Max weight for 12 reps
BB preacher curls 4 sets- Max weight for 12 reps
Dips with added weight 4 sets- Heavy weight for 12 reps
Angle bar tricep pull downs with the cable machine 5 sets- Max weight 10-12 reps
DB kick backs 4 sets- Heavy weight for 10 reps
Skull crushers 4 sets- Low weight to failure

Day 6: OFF

Day 7:Repeat split or take day OFF depending on how you feel

Dont forget to warm up..

[Iron Log]

alright screw yall then. I typed this whole damn thing up. lol.

now someone use it.

[anabolistic69]

Gotta hit the upper chest man.

[JustiNtense]

Please dont post your routine and recommend people to use it, mods get irritated when they see this because you, most likely, are not an expert at making routines, and might lead noobs in the wrong direction and dissapointment.

[olinerules87]

Gotta hit the upper chest man.

i kno we've had our arguments before but you are totally right this time!

Please dont post your routine and recommend people to use it, mods get irritated when they see this because you, most likely, are not an expert at making routines, and might lead noobs in the wrong direction and dissapointment.

yeah he aint an expert

[tatortotajigalo]

Please dont post your routine and recommend people to use it, mods get irritated when they see this because you, most likely, are not an expert at making routines, and might lead noobs in the wrong direction and dissapointment.

lmfao your 145 pounds. the kid is huge, id use his routine any day.

[sparxxx13]

I would use it to after some of my own modifications.

[Torrtrefireto]

lmfao your 145 pounds. the kid is huge, id use his routine any day.

size and knowledge have a shaky at best coorilation.

That does look like a pretty solid split aslong as its jsut a rough outline and you switch it up every week some but i would do more upper chest more rear an side delts and mroe hamstrings though.


also the kid just said mods don't like it which is very understandable

[Iron Log]

I highly doubt that the mods get irritated. contributing a split that may help a intermediate who is looking for a new split seems fairly constructive to me.

I have done a nice deal of research on muscle constration my friends and could carless if you think my training knowledge is worth the damn. take my word for what its worth..NOTHING.

Now the reason why I dont do any upper or lower chest is as follows. well saying "Im training upper chest" is absolutley rediculous. why? well because you cant do a single excirsise that will completely isolate a specific area of the pectorals. The only thing you can do is put emphasis on a certain area by changing the angle and range of movement. In my research on muscle contraction this change in the angle only exhibits a very slight change for ephasising muscle contraction on the upper pectorals. So to sit there and tell me that it is better, have some evidence to support that. Give me a complete and published study that shows an "increase" in upper pectoral fibric muscle contraction and stimulation due to a change in angle of the excirsise being performed.

I have done my research my friend. and no I dont consider myself a personal trainer or fittness consultant but for 16 yrs old I think I have a damn good knowledge base of human phisiological response to excirsise.

Thank you tort.