Before I start, let me say all sets are non failure, and I will not be androgen assisted.
I am trying to plan ahead here, and I have set out a nice high volume split.
This split is aimed mainly at bringing up my chest(my major weakpoint) as you will see from my stats, and my shoulders. My arms and back are ahead of my chest and shoulders a little, but are still being worked very hard, and my legs are worked a little less, as they are miles ahead of the rest of me, as you can see from my stats:
My current max lifts are:
Bench ~190-200
Squat ~270-280
Dead 396 ----as you can see, absolutely miles ahead.
The groupings are:
Chest arms
Back shoulders
Lower(2 separate lower workouts)
The workouts will be done in a 4 week cycls as soblank days are rest days) so it is 3 on 1 off, 2on 1 off repeat
1 Chest arms
2 Lower A
3 Back Shoulder
4
5 Chest arms
6 Lower B
7
8 Back Shoulder
9 Lower A
10 Chest arms
11
12 Back Shoulder
13 Lower B
14
15 Chest arms
16 Lower A
17 Back Shoulder
18
19 Chest arms
20 Lower B
21
22 Back shoulder
23 Lower A
24 chest arms
25
26 Back shoulder
27 lower B
28
The workouts:
Chest/arms
Sets: 16/19(9tri, 10bi)...35
BB bench 4x3
Chest dips 3x3
Incline DB bench 2x4-6
Incline DB 4x10-12
Cable crossover 2x10-12, 1x20
Close grip bench 3x4-6, 2x7-9
Pushdowns 3x10, 1x20
Hammer curl 4x3
Seated DB curl 2x7-9
Standing DB curl 3x10-12, 1x20
Over the 4 weeks, this workout is done a total of 6 times ~1.5x a week. This averages out to 53sets a week.
24sets for chest a week
13.5sets for tris a week
15sets for bis a week
Back/shoulder
Sets: 20/16...36
Pullup 6x3
BB row 2x3, 3x4-6, 2x7-9
Seated cable row 6x10-12
Pulldown 1x20
Seated military press 4x3, 2x7-9
Seated Arnolds 2x4-6, 4x10-12
Side lateral 2x10-12
Rear lateral 2x10-12
Over the 4 weeks, this workout is done a total of 6 times ~1.5x a week. This averages out to 54sets a week.
30sets for back a week
24sets for shoulders a week
Lower A: Quads/L.back hams/calves
Sets: 12/8/8...28
Squats 5x3
Rack deads 2x3
Bavarian deads 2x4-6
Leg press 2x7-9, 4x10-12
Leg extension 1x20
Leg curl 2x4-6, 2x7-9
Smith calf 3x3, 4x10-12
Seated calf 1x20
Lower B Quads/L.back hams/calves
Sets: 10/10/8...28
Box squats 4x3
Deadlift 3x3
Squats 3x4-6
Leg press 3x10-12
Goodmorning 3x10-12
Leg curl 3x3, 1x10-12
Smith calf raise 2x7-9, 4x10-12
Seated calf 3x10-15
I kniow there are no SLDL's in there, bt my lower back really does not like them at all!
Over the 4 weeks, my lower body will be worked 8 times. 2x a week. This averages out to 56sets a week.
Of those sets,
22 a week are mainly quad
18 are mainly lower back/hams
16 are mainly calves
Hopefully this, and the fact I am doing squat movements 1st will help bring up my squat a lot, whilst improving my dead a little.
That makes the totals of:
24 sets for chest a week
13.5 sets for tris a week
15 sets for bis a week
30 sets for back a week
24 sets for shoulders a week
22 sets for quads a week
18 sets for lower back/hams a week
16 sets for calves a week
total sets per week(average) 162.5
Upper body 106.5
Lower body 56
I am trying to plan ahead here, and I have set out a nice high volume split.
This split is aimed mainly at bringing up my chest(my major weakpoint) as you will see from my stats, and my shoulders. My arms and back are ahead of my chest and shoulders a little, but are still being worked very hard, and my legs are worked a little less, as they are miles ahead of the rest of me, as you can see from my stats:
My current max lifts are:
Bench ~190-200
Squat ~270-280
Dead 396 ----as you can see, absolutely miles ahead.
The groupings are:
Chest arms
Back shoulders
Lower(2 separate lower workouts)
The workouts will be done in a 4 week cycls as soblank days are rest days) so it is 3 on 1 off, 2on 1 off repeat
1 Chest arms
2 Lower A
3 Back Shoulder
4
5 Chest arms
6 Lower B
7
8 Back Shoulder
9 Lower A
10 Chest arms
11
12 Back Shoulder
13 Lower B
14
15 Chest arms
16 Lower A
17 Back Shoulder
18
19 Chest arms
20 Lower B
21
22 Back shoulder
23 Lower A
24 chest arms
25
26 Back shoulder
27 lower B
28
The workouts:
Chest/arms
Sets: 16/19(9tri, 10bi)...35
BB bench 4x3
Chest dips 3x3
Incline DB bench 2x4-6
Incline DB 4x10-12
Cable crossover 2x10-12, 1x20
Close grip bench 3x4-6, 2x7-9
Pushdowns 3x10, 1x20
Hammer curl 4x3
Seated DB curl 2x7-9
Standing DB curl 3x10-12, 1x20
Over the 4 weeks, this workout is done a total of 6 times ~1.5x a week. This averages out to 53sets a week.
24sets for chest a week
13.5sets for tris a week
15sets for bis a week
Back/shoulder
Sets: 20/16...36
Pullup 6x3
BB row 2x3, 3x4-6, 2x7-9
Seated cable row 6x10-12
Pulldown 1x20
Seated military press 4x3, 2x7-9
Seated Arnolds 2x4-6, 4x10-12
Side lateral 2x10-12
Rear lateral 2x10-12
Over the 4 weeks, this workout is done a total of 6 times ~1.5x a week. This averages out to 54sets a week.
30sets for back a week
24sets for shoulders a week
Lower A: Quads/L.back hams/calves
Sets: 12/8/8...28
Squats 5x3
Rack deads 2x3
Bavarian deads 2x4-6
Leg press 2x7-9, 4x10-12
Leg extension 1x20
Leg curl 2x4-6, 2x7-9
Smith calf 3x3, 4x10-12
Seated calf 1x20
Lower B Quads/L.back hams/calves
Sets: 10/10/8...28
Box squats 4x3
Deadlift 3x3
Squats 3x4-6
Leg press 3x10-12
Goodmorning 3x10-12
Leg curl 3x3, 1x10-12
Smith calf raise 2x7-9, 4x10-12
Seated calf 3x10-15
I kniow there are no SLDL's in there, bt my lower back really does not like them at all!
Over the 4 weeks, my lower body will be worked 8 times. 2x a week. This averages out to 56sets a week.
Of those sets,
22 a week are mainly quad
18 are mainly lower back/hams
16 are mainly calves
Hopefully this, and the fact I am doing squat movements 1st will help bring up my squat a lot, whilst improving my dead a little.
That makes the totals of:
24 sets for chest a week
13.5 sets for tris a week
15 sets for bis a week
30 sets for back a week
24 sets for shoulders a week
22 sets for quads a week
18 sets for lower back/hams a week
16 sets for calves a week
total sets per week(average) 162.5
Upper body 106.5
Lower body 56