- 10-04-2009, 04:08 PM
Just curious as to what folks splits look like. My training prior to amonth ago was only a full body workout once a week if I was lucky (time/life). This is what mine looks like right now (basic) but it changes every 4-6wks depending on how I'm lifting etc. Now that I have been back in the gym and am able to re-dedicate myself splits and style of lifting will get more serious.
AM Pullups 4 sets
PM Traps and legs
AM Pullups 4 sets
AM Bodyweight dips 4 sets around 35reps a set (give or take)
PM Shoulders/Tri's- Light traps
Staying Between 10-16 reps right now
I hit traps twice a week otherwise they severely lack. They still lack lol
- 10-04-2009, 04:46 PM
Chest (2 compound + pullovers / 10-12 sets)
Shoulders (1 compound + 1 isolation / 6-8 sets)
Triceps (1 exercise, usually compound / 3-4 sets)
Back (x50 pullups, 4 sets rows, 3-4 sets heavy deadlifts)
Biceps (1-2 exercises, 4 sets total)
Legs (4 sets squats, 4 sets (compound, such as LP), 4 sets hamstrings)
Calves (standing calves, heavy, 4 sets)
Wednesday - Off (optional cardio)
Shoulders (2 compound + 1 isolation / 10-12 sets)
Chest (compound + isolation (usually incline flyes) / 8 sets)
Triceps (compound or isolation, 4 sets)
Legs (4-5 sets squats, 4 sets (compound), 4 sets hamstrings (leg curls))
Back (5 sets pullups to failure, 4-5 sets rowing movement)
Biceps (1 exercise for 4 sets)
Saturday/Sunday - Off, maybe light cardio like biking
My rep range goes from as high as 8-10 (usually only 10 for some isolation work) to as low as 4 reps (usually my last set, I go heavy). I tend to stay mostly around 6, give or take. Heavy compound movements mixed with strict isolation work does me well.
- 10-12-2009, 11:10 PM
I do a full-body 3 times a week.
Squats 1x10-12, 3x6, 1x8
Straight-Leg Deadlifts 2x10, 2x6, 1x8
Flat Bench 1x10, 2x6, 1x8
BB Row 1x10, 2x6, 1x8
Pull-Ups 30 Reps
Cleans 1x10-12, 3x6, 1x8
Military Press 1x10, 2x6, 1x8
Pull-Downs 1x10, 2x6, 1x8
Rear Delt Flyes 3x8-10
Dips 30 Reps
Squat 1x10-12, 3x6, 1x8
Deadlifts 1x10-12, 3x6, 1x8
Incline Bench 1x10, 2x6, 1x8
BB Row 1x10, 2x5, 1x8
Up-Right Rows 1x10, 3x6-8
Not as much time as before because of school and work.
10-14-2009, 08:29 AM
Here's my current split...
M-Chest/Front & Side Delts/Abs
10-14-2009, 10:52 AM
10-15-2009, 09:13 PM
My current routine is:
Day 1: Chest, back, front delts, rear delts.
Day 2: Rest or cardio.
Day 3: Side delts, triceps, biceps, abs.
Day 4: Rest or cardio.
Day 5: Legs, lower back.
Day 6: Repeat Day 1 (resume cycle)
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