Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: huge56 on February 01, 2007, 09:18:18 AM
-
After months as a newbie trying to stay on an intense 5 day split I finally broke down and realized you all were right about full body splits for a newbie. Please critique or suggest some changes. Thanks
Monday: Flat bench X4 6-8 reps
Military Presses X4 8 reps
Dead lifts X4 8-6 reps
Barbell Curls X4 6 reps
Dips X4 10-12
Squats X4 8-10 reps
Calf Raises X4 12-15 reps
Tuesday: Flyes X4 8-10 reps
Shrugs X4 10-6 reps
Seated Rows X4 8-10 reps
Incline curls X4 10-12 reps
Triceps Extensions X4 8-10 reps
Leg Curls X4 10-12 reps
Calf Raises X4 12-15 reps
Wednesday: rest
Thursday: Incline bench X4 6-8 reps
Lateral Raises X4 8-10 reps
Bent Rows X4 10-12 reps
Concentration curls X2 6-10 reps
Preacher curls X2 6-10 reps
Dips X4 10-12 reps
Squats X4 8-10 reps
Calf Raises X4 12-15 reps
Friday: Pullovers X4 8-10 reps
Power Cleans X4 6-8 reps
Dead lifts X4 6-8 reps
Barbell Curls X4 6-8 reps
Dips X4 10-12 reps
Leg Curls X4 10-12 reps
Calf Raises X4 12-15 reps
Abs every day ;D
-
well if your gonna dop a full body routine i think its every other day, if u feel like hitting the gym 4 times a week i would do an upper lower split. also i noticed u wever doing dips 3 days a week that may be a lil much. heres what i would do.
mon chest, shoulders, tris
bench press 3 x 6-8
military press 3 x 6-8
dips 3 x 6-8
skulll crushers 3 x 6-8
lat raises 3 x 8-10
pull overs 3 x 8-10
tues legs, back, bis
squats 3 x 10-12
leg curls 3 x 10
chin ups 3 x max
bb rows 3 x 6-8
bb curls 3 x 6-8
calf raises 3 x 10-15
wed rest
thur
incline bench press 3 x 8-10
db shoulder press 3 x 8-10
dips 3 x 8-10
upright rows 3 x 8-10
close grip bench 3 x 8-10
shrugs 3 x 8-10
fri
deadlifts 3 x 6-8
leg press 3 x 8-10
lunges 3 x 10
pull ups 3 x max
db rows 3 x 8-10
db curls 3 x 8-10
standing calf raises 3 x 15-20