swb311
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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
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