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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Triton on June 25, 2007, 05:56:26 PM

Title: Split Training
Post by: Triton on June 25, 2007, 05:56:26 PM

G'day All,
I'm from Australia and am currently training 3 days week consisiting of the following split routine:

Tuesday - Chest, Back ( Superset  alternate )

Thursday - Shoulders , Biceps and Triceps ( Bi's and Tri's superset)

Sat - Chest, Legs (Superset)

My training time is limited so I superset all my exercises,go quiet heavy and little rest.

Any suggestions, I'm 30 weigh 110kgs 6ft 3inch tall

Would like more mass, and cut body fat

Cheers

Title: Re: Split Training
Post by: NoCalBbEr on August 13, 2007, 11:45:15 AM

how many sets and exerise are you thinking about doing?? i think supersets should be  felt as a shocker and not any everyday thing.  and  you can't lift your max weight on supersets.

Title: Re: Split Training
Post by: Triton on September 26, 2007, 05:55:10 PM

I do chest and arms (Day 1)
4 x sets Flat bench superset with EZ bar curl
4 x sets Incline bench superset with reverse curl
4 x sets Decline Dumbell press superset with Hammer curl
3 x sets decline flys superset with cable curl
Then follow with Triceps
3 x sets Pushdown, skull crusher and one arm overhead press all supersets (One straight after other)

(Day 2)
Shoulders and Back
 4 x sets Chinups superset with lateral raise
4 x set Bent over row superset with seated dumbell press
4 x sets Deadlifts superset with reverse flys
4 x sets Seated row superset with shrugs
usually finish with upright row if feel up to it
throw odd sit up in

At moment not really concentrating on legs but do calves every now and then, spose i should be.
Workout takes about 40-50mins, all lifts are to failure for last 2 sets
What do you think

Title: Re: Split Training
Post by: Triton on September 26, 2007, 05:58:48 PM

Still go heavy
bench 318 pounds (max) at moment
deadlift - 390pounds
may need to mix it up