Light/Heavy Split

  1. New Member
    swb311's Avatar
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    Light/Heavy Split


    I am 23 and I have been working out for about 10 years (i stopped counting). I'm 5'6" and weigh about 170 right now. I am trying to develop my chest more as it seems to be lagging behind in terms of size than the rest of my upper body. I devised a split for hypertrophy that I have been on for about 4 weeks. I wanted to get some feedback to see if (a) i was overtraining and (b) if i need to change up my rep/set scheme. Right now Monday-Wednesday involves low weight/high reps and Thursday-Saturday is heavy weight/low reps with abs on Sunday and 10-20 min of HIIT cardio everyday.

    I usually try to increase the weight once I can do 15 reps (on light days).

    Monday - Chest & Back (Light):
    Superset 1:
    Incline Bench 145x15; 145x15; 155x15
    Wide Pullup BWx15; BWx15; BWx15 (or failure)
    Superset 2:
    Flat Dumbbell Press 65x15; 65x15; 70x15
    Low Seated Cable Row 160x15; 170x15; 170x15
    Superset 3:
    Incline Cable Fly 40x15; 40x15; 40x15
    One Armed Bent-Over DB Row 70x15; 70x15; 70x15
    HIIT Stationary Bike 20 min

    Tuesday - Legs (Light)
    Squat 135x10; 195x15; 195x15; 195x15 drop 185x5
    Lying Leg Curls 80x10; 95x15; 95x15; 100x15
    Leg Extensions 130x15; 130x15; 130x15
    Romanian Deadlift 185x15; 185x15; 185x15
    HIIT Cardio 20 min

    Wednesday - Shoulders & Arms (Light)
    Overhead Dumbbell Press 60x15; 60x15; 65x15
    Standing Row w/ Ez Bar 95x15; 95x15; 95x15
    Superset
    Side DB Raises 25x10; 25x10; 25x10
    Front BB Raises 30x8; 30x8; 30x8
    Reverse DB Flys 30x15; 30x15; 30x15
    Superset 1
    JM Press 75x15; 75x15; 75x15
    Preacher Curl (Inside Grip) 65x15; 75x15; 75x15
    Superset 2
    DB Tricep Kickbacks 25x15; 25x15; 25x15
    Incline DB Curls 22.5x15; 22.5x15; 22.5x15
    HIIT Cardio 20 min

    Thursday - Chest & Back (Heavy)
    Superset 1:
    Incline Bench 135x10; 185x10; 225x3; 225x3
    Wide Pullup 25x10; 25x10; 45x6 (or failure)
    Superset 2:
    Flat Dumbbell Press 80x10; 100x5; 110x3
    Low Seated Cable Row 180x10; 210x6; 230x4
    Superset 3:
    Incline Cable Fly 50x10; 60x8; 70x5
    One Armed Bent-Over DB Row 90x8; 100x5; 110x4
    HIIT Stationary Bike 20 min

    Friday - Legs (Heavy)
    Squat 135x10; 185x10; 225x8; 275x6; 275x4 drop 225x5
    Lying Leg Curls 125x10; 140x8; 160x4; 170x2
    Leg Extensions 200x8; 250x6; 250x6; 250x6
    Romanian Deadlift 185x10; 225x8; 275x3; 315x1
    HIIT Cardio 20 min

    Saturday - Shoulders & Arms (Heavy)
    Overhead Dumbbell Press 60x10; 80x6; 90x3 drop 80xfailure
    Standing Row w/ Ez Bar 125x8; 145x5; 145x5
    Shrugs 225x10; 275x8; 315x5
    Reverse DB Flys 40x8; 45x6; 45x6
    Superset 1
    JM Press 85x10; 105x6; 110x4
    Preacher Curl (Inside Grip) 75x10; 95x6; 105x4
    Superset 2
    DB Tricep Kickbacks 35x10; 40x8; 45x5
    Incline DB Curls 35x8; 40x6; 45x5
    HIIT Cardio 20 min

    Sunday - Abs
    Superset
    Bosu Crunches holding plate 25x10; 35x6; 35x5 drop 25x5
    Leg Raises BWx10; BWx8; BWx8
    Planks 1 minute each side incl. front
    Superset
    Rope Crunches 100x20; 150x20; 150x20
    Side Twists (name?) 100 each side
    HIIT Cardio 20 min

  2. Advanced Member
    Steelwolf's Avatar
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    A lot of people use a light heavy split. I used a heavy week light week for awhile, then did light movements with heavy movements in the same workoout... low rep dead high rep squat high rep bench low rep military etc etc It is good for giving the body a break. I no longer do this though
    ACSM-CPT
  3. New Member
    swb311's Avatar
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    5'6"  172 lbs.
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    why did you stop? any particular reason?
    •   
       

  4. Advanced Member
    Steelwolf's Avatar
    Stats
    6'0"  220 lbs.
    Join Date
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    Lv. Percent
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    Quote Originally Posted by swb311 View Post
    why did you stop? any particular reason?
    Goals changed
    ACSM-CPT

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