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Author Topic: what do you think about this type of split  (Read 1298 times)
lilwoday09smb
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« on: May 01, 2006, 05:25:07 PM »

day 1
BACK
pull ups
chin ups
deadlifts
bb rows
1 arm db rows
cable rows

day2
CHEST AND BICEPS
flat bb bench
incline bb bench
flys
pullover
barbell curl/ez bar curl
alternating db curl
preacher curl
hammer curl

day 3
ABS AND 30-45 MINUTES OF CARDIO

day 4
LEGS
squats
leg press/barbell lunges
leg curl
leg extension
standing calf
seated calf raises

day 5
SHOULDERS AND TRICEPS
rear military press
front military press
lateral raises
shrugs
skull crushers
dips
bar press downs

day 6 and 7
ABS AND 30-45 MINUTES OF CARDIO
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HICKSON
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« Reply #1 on: May 02, 2006, 08:28:46 AM »

day 1
BACK
pull ups--1
chin ups--drop this
deadlifts--2
bb rows--3
1 arm db rows--5
cable rows--4

day2
CHEST AND BICEPS
flat bb bench-- drop this,do DB bench--3
incline DB bench--1
flys--2
pullover-- or bent over weighted dips--4
barbell curl/ez bar curl--1
alternating db curl--2
preacher curl--3
hammer curl--4

day 3
ABS AND 30-45 MINUTES OF CARDIO

day 4
LEGS
squats--2
leg press/barbell lunges--3
leg curl--4
leg extension-- only as a warm up light weight--1
standing calf --2
seated calf raises--1

day 5
SHOULDERS AND TRICEPS
rear military press-- drop this exercise bad on the shoulders
front military press--1
lateral raises--2
rear delt machine--3
shrugs--4
skull crushers--1
dips--3
bar press downs--2

day 6 and 7
ABS AND 30-45 MINUTES OF CARDIO

In bold are my opinion as far as which set to do in order
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lilwoday09smb
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« Reply #2 on: May 02, 2006, 10:02:56 AM »

unfortunatly my current gym only has 100 lbs dumbbells so thats why i do bb flat bench, i have also noticed that the rear military hurts my shoulder. i have a constent cliking sound and pain in my left shoulder. thanks for the advice
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FREAKgeek
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« Reply #3 on: May 05, 2006, 11:32:31 AM »

To be honest, I think you may want to put Deadlifts as the final movement for back, since it is pretty tiring on your lower back. Have you seen any results yet?

I feel the opposite. I reserve deads on their own day fresh. I end up doing a fraction of what I'm capable of otherwise.
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benchthis
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« Reply #4 on: May 05, 2006, 11:44:22 AM »

did u cut and copy from flex  Roll Eyes
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« Reply #5 on: May 05, 2006, 01:47:30 PM »

To be honest, I think you may want to put Deadlifts as the final movement for back, since it is pretty tiring on your lower back. Have you seen any results yet?

i think deads are a power exercise that needs to be done when your at peak strength. if you do them last your short changing your growth.IMHO.
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benchthis
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« Reply #6 on: May 05, 2006, 02:05:21 PM »

dorian yates used to do them last  Roll Eyes
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« Reply #7 on: May 05, 2006, 02:20:31 PM »

dorian yates used to do them last  Roll Eyes

just because it works for mr yates does not mean it works for me and its my 2 cents if you want to hit it hard you need to do it before you get tired out and are thinking of going home. Smiley
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lilwoday09smb
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« Reply #8 on: May 05, 2006, 07:24:47 PM »

i was doing and upper lower spiliy before but was weaker in important lifts. i got most of these ideas from the flex mag but it is also a schedule i was taught as a kid. i like giving arms there own day i feel i get a better workout
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homer77
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« Reply #9 on: May 08, 2006, 08:44:46 AM »

why do you have set exercises for the week?
You need to use different execises each week and in different orders.
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HICKSON
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« Reply #10 on: May 08, 2006, 02:18:55 PM »

why do you have set exercises for the week?
You need to use different execises each week and in different orders.


Uhhhhhh.... ok  Huh   Roll Eyes
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« Reply #11 on: May 08, 2006, 06:56:11 PM »

WAY too much volume on back day
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