I'd appreciate some good advices. Guess I'm an intermediate lifter, natty, trying to grow at the moment. Nutrition is solid.
Day 1: Legs - heavy (90 secs rest between sets)
Crunch, 25
Weighted Crunch, 8x2
Hanging Knee Raise, 25
Weighted Hanging Knee Raise, 10x2
Decline Situps, 25
Weighted Decline Situps, 8x2 ----------------> I'll call all this "Abs" below
Squat to parallel, 10, 8, fail 4-6 x 2
Leg extension, 8, fail 6-8 x 2
Leg Curl, 10, fail 6-8 x 2
Standing toe raise off block, 12, fail 6-8 x 2
Day 2: Back and Bis, light (60 seconds rest between sets)
Wide Grip Pull Downs, 15, 12, 10
Machine Rows close grip, 15,12,10
Deads, 15,15,15
Db curl, preacher or concentration, 15,12,10
Cardio, 20 mins rower
Day 3: Chest, Tris, Delts, heavy (90s rest)
Abs
Flat bench 10, 8, fail 4-6 x 2
Inc bench, 10, 8, fail 4-6 x 2
Dips, 10, 8, fail 4-6 x 2 + negs
BB Shoulder press, 10, 8, fail 4-6 x 2
Cable Pushdowns, 10, 8, fail 4-6 x 2 + negs
Day 4: Legs, light (60s rest)
Squat, 20, 15, 15
Leg Curl, 15, 10
Toe raise 20, 20
Cardio, 20 mins rower
Day 5: Back and bis, heavy (90s rest)
Abs
Chins, 10, 8, fail 4-6 x 2 + negs
Machine row wide grip, 10, 8, fail 4-6 x 2
Shrugs 15, 12, 8
Db curl 10, 8, fail 4-6 x 2 + negs
Day 6: Chest, tris, delts, light (60s rest)
Db flat flies, 15, 12, 10
Db or bb flat bench press 15, 12, 10
Db lateral raise, 15, 12, 10
Arnold press 15, 12, 10
Rear lateral raise 15, 12, 10
Dumbell Skull Crushers 15, 12, 10
Cardio, 20 minutes rower
Ok, it's pretty basic and low volume I guess, but I've found that lets me get on with it every day. Day 7 is almost always off, and sometimes take a day off between days 3 and 4, depending on how hard I'm sweating at work and how I'm feeling.
I add weight pretty much every week, or fail at 6 or even 7 instead of 4 reps, so I'm not really unhappy with it but I'd like to gain size more rapidly. Been lifting and eating diligently for nearly 2 years (no fucking around, no layoffs of more than a week), but only been on this split for 6 weeks now.
All comments welcomed, positive or negative, but no senseless flaming please. Serious business.