Critique my training cycle

Flex55

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2 Day Split Workout

4 days a week - 2 on, 1 off, 2 on, 2 off

Upper/Lower workouts

Upper:
DB flat bench 1x10, 1x5
Upright rows 1x10, 1x5
Incline smith bench 1x10, 1x5
DB rows 1x10, 1x5
Front raises 1x10, 1x5
Pulldowns 1x10, 1x5
Barbell curls 1x10, 1x5
Headbangers 1x10, 1x5

Lower:
Squat 1x10, 1x5
Stiff legged lift 1x10, 1x5
Lunges 1x10, 1x5
Leg curls 1x10, 1x5
Calf raises 1x10, 1x5
Sit ups 1x10, 1x8
Side crunches 1x10, 1x8

Off days - kick boxing class (1 hour)
 

tatortodd

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Have you considered one of the shoulder press variations (front barbell or DB) instead of the upright rows and front raises?

Are you getting much out of your leg curls? My hams are fried after doing SLDL's so I know that if I did leg curls afterwards I'd be doing more than I could recover from. However, everybody is different.

~Todd
 
sage

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2 Day Split Workout

4 days a week - 2 on, 1 off, 2 on, 2 off

Upper/Lower workouts

Upper:
DB flat bench 1x10, 1x5
Upright rows 1x10, 1x5
Incline smith bench 1x10, 1x5
DB rows 1x10, 1x5
Front raises 1x10, 1x5
Pulldowns 1x10, 1x5
Barbell curls 1x10, 1x5
Headbangers 1x10, 1x5

Lower:
Squat 1x10, 1x5
Stiff legged lift 1x10, 1x5
Lunges 1x10, 1x5
Leg curls 1x10, 1x5
Calf raises 1x10, 1x5
Sit ups 1x10, 1x8
Side crunches 1x10, 1x8

Off days - kick boxing class (1 hour)
Not a big fan of upper/lower body split however not to bad of a layout you got going. Some suggestions..... no primary tricep work. close-grip, db/bb skulls good choices (unless headbangers are skullcrushers...just never heard someone call it that) i dont think you will have a problem with recovery since there will atleast be 2 full days of rest between two upper body day or lower body day, and b/c you're not like some, choosing the same amount of exercise, but with 2-3 more sets for each exercise (geez). I dont find the leg curls necessary... if anythign, add one more set of sldl instead. but again....its a good layout.
Sage
 

fuzz

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Looks like a pretty good split, actually. I see no real need for direct anterior delt work with the two pressing movements and the upright row to hit the posterior and medial delt. I assume you will be staying away from failure for the sets? That would be the best way to go to stay fresh with this kind of frequency.

Another option would be to concentrate on higher reps (pump growth) one week with 2 sets of 12 for each exercise, and focus on power the other week, with 2 or 3 sets of 5. All should be done not to failure. Splitting things up like that might allow for better improvments, as its more specialized.
 

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