Splits

  1. New Member
    Wolver17's Avatar
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    Splits


    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.

    Monday
    AM Pullups 4 sets
    PM Chest/Bi's

    Tuesday
    PM Traps and legs

    Wednesday-Off

    Thursday
    AM Pullups 4 sets
    PM Back

    Friday
    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

  2. New Member
    Joshua86's Avatar
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    5'10"  180 lbs.
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    Monday
    Chest (2 compound + pullovers / 10-12 sets)
    Shoulders (1 compound + 1 isolation / 6-8 sets)
    Triceps (1 exercise, usually compound / 3-4 sets)
    Abs (whatever)

    Tuesday
    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)
    Abs (whatever)

    Wednesday - Off (optional cardio)

    Thursday
    Shoulders (2 compound + 1 isolation / 10-12 sets)
    Chest (compound + isolation (usually incline flyes) / 8 sets)
    Triceps (compound or isolation, 4 sets)
    Abs (whatever)

    Friday
    Legs (4-5 sets squats, 4 sets (compound), 4 sets hamstrings (leg curls))
    Calves (same)
    Back (5 sets pullups to failure, 4-5 sets rowing movement)
    Biceps (1 exercise for 4 sets)
    Abs (whatever)

    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.
  3. New Member
    WeakPoint's Avatar
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    5'10"  168 lbs.
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    I do a full-body 3 times a week.

    Mon:
    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

    Wed:
    Cleans 1x10-12, 3x6, 1x8
    Military Press 1x10, 2x6, 1x8
    Pull-Downs 1x10, 2x6, 1x8
    Rear Delt Flyes 3x8-10
    Dips 30 Reps

    Fri:
    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.
    •   
       

  4. New Member
    rantorcha's Avatar
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    5'10"  190 lbs.
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    Here's my current split...

    M-Chest/Front & Side Delts/Abs
    T-Hams/Quads-Glutes/Calves
    W-Off
    Th-Back/Rear Delts/Traps/Abs
    F-Bis/Tris/Calves
  5. New Member
    jmoney02's Avatar
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    Quote Originally Posted by rantorcha View Post
    Here's my current split...

    M-Chest/Front & Side Delts/Abs
    T-Hams/Quads-Glutes/Calves
    W-Off
    Th-Back/Rear Delts/Traps/Abs
    F-Bis/Tris/Calves
    How long have you been doing this split? I'm looking to change up my routine and this split looks interesting
  6. New Member
    DipsRus's Avatar
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    5'7"  198 lbs.
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    Aug 2009
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    30
    Rep Power
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    5
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    21.83%

    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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