6 Day Split Please Give Feedback

  1. Registered User
    glaze1353's Avatar
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    5'10"  192 lbs.
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    Arrow 6 Day Split Please Give Feedback


    Train

    Monday: Legs + Calves + Abs

    Tuesday: Chest


    Wednesday: Back + Calves

    Thursday: Abs + Cardio

    Friday: Shoulder + Calves

    Saturday: Arms

    Sunday: Rest

    Monday- Legs + Calves + Abs

    Leg Extensions: 4 sets x 15, 12, 10, 8 reps

    Leg Curls: 4 sets 15, 12, 10, 8 reps

    Leg Press or Squats: 12, 10, 8, 6 reps

    Leg Press calve press 4x12-16 reps 1 x failure

    Donkey Calve Press 4x20-25 reps 1 x failure

    Swiss-ball weighted crunches: 4 sets of 8- 10

    Barbell Roll-outs: 4 sets of 8-10

    Rope Crunches: 4 sets to 8-10

    Tuesday - Chest

    Bench Press: 4 sets x 12, 10, 8, 6 reps

    Incline Dumbbell Press: 4 sets x 12, 10, 8, 6 reps

    Cable Crossover: 4 sets x 15, 12, 10, 8 reps

    Wednesday - Back + Calves

    Pullups: 4 sets x 15, 12, 10, 8 reps

    Deadlifts: 4 sets x 12, 10, 8, 6 reps

    Cable Rows: 4 sets x 12, 10, 8, 8 reps

    Leg Press calve press 4x12-16 reps 1 x failure

    Donkey Calve Press 4x20-25 reps 1 x failure

    Thursday - Abs + Cardio

    Lying leg raise: 2 sets of 12-15 repetitions

    Twisting ab crunches: 2 sets of 15-20

    Hanging Knee Raises (notice I say knee, not leg): 2 sets of 12-15

    10 mins Treadmill

    10 mins Walking Machine

    10 Mins Treadmill

    Friday - Shoulder + Calves


    Lateral Raises: 4 sets x 12 reps

    Bent Lateral Raises: 4 sets x 12 reps

    Military Press: 4 sets x 12, 10, 8, 6 reps

    Donkey Calve Press 2 x 15 reps 1 x failure

    Saturday - Arms

    Dumbbell Curls: 4 sets x 12 reps

    Single-Arms Preacher Curls: 4 sets x 12, 12, 10, 10 reps

    Barbell Curls: 4 sets x 12, 10, 8, 8 reps

    Single-Arms Triceps Extensions: 4 sets x 12 reps

    Skull Crushers: 4 sets x 12, 10, 8, 8 reps

    Triceps Rope Pushdowns: 4 sets x 12 reps

    Please help give feed back. I eat 6 meals a day and have a protien shake imediatley post workout.

  2. Registered User
    jdg487's Avatar
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    I think that you should take a simpler approach- like maybe just an upper body/lower body split with a day off following the two. Work each upper body part once, and the same with the lower body. You seem like you love calfs a lot though
  3. Registered User
    Jayhawkk's Avatar
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    I didn't go into the exercises mentioned but looking at your actual split it seems solid enough to me.
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  4. Registered User
    ozarkaBRAND's Avatar
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    Forget about making isolation exercises the emphasis of your workout.. for example, it shouldn't be leg press OR squats, it should be squats, period.
  5. Registered User
    glaze1353's Avatar
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    5'10"  192 lbs.
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    Thanks for all the feedback you guys i have also decided to only do Full squats period
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