ItalianoVero
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I've looked on the site's search area about this topic but I figure it's different person to person so I wanted to get feedback on my specific routine.* I've been lifting for a couple of years but never really got strict about it like I am now (With diet, intensity, supps, etc..) I'm afraid I'm hitting my muscles to hard for to many sets but i'm not sure. At the moment I'm doing a 3 day split followed by 1 day of rest, ultimately going 72+ hours until I hit the same muscle group again. I do about 45 min of cardio after weights and in addition to my weight training+cardio, I do fairly intense MMA training 4 days a week (Mon-Thurs)
Monday:
Chest/Tri's/Shoulders (Pyramid Style For Now, Just Testing It Out)
- Incline Bench 7 Sets - Pyramid
- Incline Flys- 5/6 Sets- Pyramid
- Flat Flys- 5/6 Sets- Pyramid
- Standing Flys- 4 Sets
---
- Kickbacks- 2 Sets
- ?Overhead Tricep?- 7 Sets- Pyramid
---
- Front Shoulder Raise
- Side Shoulder Raise
- ?Lateral Raise? (Arms bent at 90 degrees)
- Military Press
(All shoulder exercises performed one after another, 4x over, Pyramid style)
Tuesday:
Back/Bi's-
- Lawnmowers- 7 Sets- Pyramid
- Bentover Flys- 7 Sets- Pyramid
- Deadlifts- 4 Sets
- Upright Row- 4 Sets
---
- Dumbell Curls- 7 Sets- Pyramid
- Hammer Curls- 7 Sets- Pyramid
- 21's
Wednsday
Traps/Squats/Core
- Shrugs- 7 Sets-Pyramid
Thurs- Rest
In addition I'm training MMA which is pretty hardcore cardio and endurance training plus tough on the joints
I'm mainly concerned about the old school pyramid style, I just started using it last week and my muscles got
more sore than ever.* Overall I'm looking to cut fat, get more definition but still need to gain muscle and get stronger
Also is the volume of exercise on the chest tri n shoulder day to much?* Is there a better way to split my
workouts for the best gains?
Monday:
Chest/Tri's/Shoulders (Pyramid Style For Now, Just Testing It Out)
- Incline Bench 7 Sets - Pyramid
- Incline Flys- 5/6 Sets- Pyramid
- Flat Flys- 5/6 Sets- Pyramid
- Standing Flys- 4 Sets
---
- Kickbacks- 2 Sets
- ?Overhead Tricep?- 7 Sets- Pyramid
---
- Front Shoulder Raise
- Side Shoulder Raise
- ?Lateral Raise? (Arms bent at 90 degrees)
- Military Press
(All shoulder exercises performed one after another, 4x over, Pyramid style)
Tuesday:
Back/Bi's-
- Lawnmowers- 7 Sets- Pyramid
- Bentover Flys- 7 Sets- Pyramid
- Deadlifts- 4 Sets
- Upright Row- 4 Sets
---
- Dumbell Curls- 7 Sets- Pyramid
- Hammer Curls- 7 Sets- Pyramid
- 21's
Wednsday
Traps/Squats/Core
- Shrugs- 7 Sets-Pyramid
Thurs- Rest
In addition I'm training MMA which is pretty hardcore cardio and endurance training plus tough on the joints
I'm mainly concerned about the old school pyramid style, I just started using it last week and my muscles got
more sore than ever.* Overall I'm looking to cut fat, get more definition but still need to gain muscle and get stronger
Also is the volume of exercise on the chest tri n shoulder day to much?* Is there a better way to split my
workouts for the best gains?