my new split

  1. my new split


    Monday: Legs/Abs


    • Squats - 3 sets max reps with 8RM, 1 set max reps with 20RM
    • Leg Press or Hack Squat - 3 sets max reps with 10RM, 1 set max reps with 20RM
    • Leg Curls - 4 sets max reps with 10RM
    • Standing Calf Raise - 4 sets max reps with 15RM
    • Hanging Leg Raise/knee raise - 3 sets max reps
    • Crunches - 3 sets max reps







    Wednesday: Chest/Shoulders/Biceps


    • Bench Press - 4 sets max reps with 10 RM
    • Incline Press - 3 sets max reps with 10 RM
    • Pec Deck or Pec Fly Machine - 3 sets max reps with 15 RM
    • Seated Overhead D.B. Press - 3 sets max reps with 10RM
    • Lateral Raise - 3 sets max reps with 12 RM
    • Barbell Curls - 4 sets max reps with 10RM
    • Cable Curls - 3 sets max reps with 15RM





    Friday: Back, Rear Delts, Triceps


    • Deadlifts - 3 sets max reps with 6RM
    • Barbell Shrugs - 3 sets max reps with 15RM
    • Lat Pulldowns - 4 sets max reps with 10RM
    • Seated Cable Row - 4 sets max reps with 10RM
    • Cross-bench DB Pullover - 3 sets max reps with 10RM
    • Rear delt fly or bent over lateral - 4 set max reps with 12RM
    • Dips - 4 sets max reps
    • Decline skull crushers - 4 set max reps with 10RM


    does this look good for size? (provided 4000 kcal, 250g protein)


  2. Why not try Starting Strength or 5/3/1 , still 3 day splits , and whole body workouts. Helps you plan out weight an assistance better. Other than that it looks good. I would recommend however to throw in more Weighted Dips and Weighted Chin ups/pull ups, great for adding mass both of them.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

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