Alright, so here's my dilemma.... I have been noticing, that as of late, some of my lifts have been dropping in weight and or intensity... I have been struggling more with weight that I used to be able to nail. It's only some exercises though. Others are still progressing. Here is a typical week's workout schedule..... All workouts are done for 4 sets of 16, 12, 8, 4 reps unless otherwise noted...
Monday: Chest
DB Bench
Incline Flys (or Dec. Flys)
DB Decline (or DB Inc.)
Icarian Fly Machine
Cable Crossovers (or Low Cable Cross)
Push-ups to failure (one set of each: Flat, Dec, Inc)
Tuesday: Shoulders
Military Press
Arnolds
DB Shrugs
DB Front Raises
Seated DB Rear Delt. Raises
BB Shrugs (or Behind the Back Smith Machine Shrugs)
Wednesday: Legs
Leg Extensions (very light weight, high reps. 4 sets ~50lbs - 30 reps)
Leg Curls
Seated Calf Raises
Squats
Leg Press
Standing Calf Raises
Walking DB Lunges
Thursday: OFF
Friday: Back
Lat Pulldowns (behind the back)
T-bar Rows
Weighted Back Extensions
Reverse Grip Pulldowns
DB Rows
Seated Pulley Rows
Saturday: Arms
Preacher Curls
Skullcrushers
Alternating Incline DB Curls
Rope Pulldowns
Forearm Curls (both ways)
Standing DB Preacher Curls (deep stretch)
Overhead DB Extensions
Sunday: OFF
That's a typical week's worth of workouts for me, not mentioning cardio... But like I said, that's a perfect week. But we all know how sh*t comes up and we can't do what we'd like. So, some weeks it gets bumped down the line and I end up working out my back on Saturdays and arms on Sunday, then turn around and start over with chest on Monday.
I've started to notice a plateau in my Chest PRESSING exercises as well as a few Arm lifts. And a decrease in Military press and Arnolds...
I'm sure the Chest pressing has to do with arms a day or so before. I also hear that doing chest and back close together is a no no. I dunno, I feel like I'm just too fatigued and sore by the end of the week. Like i'm using the same muscles too many days in a row and not giving them proper rest.
How should I set up a 5-day split to better accommodate proper rest?
Monday: Chest
DB Bench
Incline Flys (or Dec. Flys)
DB Decline (or DB Inc.)
Icarian Fly Machine
Cable Crossovers (or Low Cable Cross)
Push-ups to failure (one set of each: Flat, Dec, Inc)
Tuesday: Shoulders
Military Press
Arnolds
DB Shrugs
DB Front Raises
Seated DB Rear Delt. Raises
BB Shrugs (or Behind the Back Smith Machine Shrugs)
Wednesday: Legs
Leg Extensions (very light weight, high reps. 4 sets ~50lbs - 30 reps)
Leg Curls
Seated Calf Raises
Squats
Leg Press
Standing Calf Raises
Walking DB Lunges
Thursday: OFF
Friday: Back
Lat Pulldowns (behind the back)
T-bar Rows
Weighted Back Extensions
Reverse Grip Pulldowns
DB Rows
Seated Pulley Rows
Saturday: Arms
Preacher Curls
Skullcrushers
Alternating Incline DB Curls
Rope Pulldowns
Forearm Curls (both ways)
Standing DB Preacher Curls (deep stretch)
Overhead DB Extensions
Sunday: OFF
That's a typical week's worth of workouts for me, not mentioning cardio... But like I said, that's a perfect week. But we all know how sh*t comes up and we can't do what we'd like. So, some weeks it gets bumped down the line and I end up working out my back on Saturdays and arms on Sunday, then turn around and start over with chest on Monday.
I've started to notice a plateau in my Chest PRESSING exercises as well as a few Arm lifts. And a decrease in Military press and Arnolds...
I'm sure the Chest pressing has to do with arms a day or so before. I also hear that doing chest and back close together is a no no. I dunno, I feel like I'm just too fatigued and sore by the end of the week. Like i'm using the same muscles too many days in a row and not giving them proper rest.
How should I set up a 5-day split to better accommodate proper rest?