my new split

  1. New Member
    luka5's Avatar
    Join Date
    Aug 2011
    Posts
    54
    Rep Power
    66
    Level
    7
    Lv. Percent
    58.81%

    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. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428708
    Level
    76
    Lv. Percent
    42.62%
    Achievements Reputation ProReputation AuthorityPosting ProPosting Authority

    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

Similar Forum Threads

  1. Help me with 3 day split
    By ItsHectic in forum Training Forum
    Replies: 0
    Last Post: 07-06-2010, 12:14 PM
  2. What about a 4-3 split?
    By SuppKnight in forum Exercise Science
    Replies: 13
    Last Post: 05-14-2009, 01:17 AM
  3. 3day split to 4day split for fat loss?
    By SamuraiSid in forum Weight Loss
    Replies: 2
    Last Post: 02-25-2009, 07:32 PM
  4. DB Split
    By jasonmichel in forum Training Forum
    Replies: 1
    Last Post: 10-25-2008, 11:21 PM
  5. How would you split it up?
    By hamper19 in forum Exercise Science
    Replies: 5
    Last Post: 09-19-2006, 02:49 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in