4-day split

[luka5]

Monday: Quads, Hams, Calves

Squats - 2-3 warm-up sets of 10 reps

4 sets max reps with 10RM

Walking db lunges - 4 lengths of a corridor

Leg curls - 3 sets max reps with 12RM

Leg extensions - 3 sets max reps with 12RM

James' Three Minute Calf Workout



Tuesday: Chest, Triceps

Incline db press -1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Weighted dips - 4 sets max reps with 10RM

Pec deck - 3 sets max reps with 12RM

Decline skull crushers - 3 sets max reps with 12RM

Pushdowns - 3 sets max reps with 12RM



Thursday: Back, Biceps

Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM

Wide grip pullups - 4 sets max reps

Seated cable rows - 4 sets max reps with 10RM

Lat pulldowns - 4 sets max reps with 10RM

Barbell curls - 3 sets max reps with 12RM

Db hammer curls - 3 sets max reps with 12RM



Friday: Shoulders, Traps

Seated bb press - 1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Leaning lateral - 3 sets max reps with 12RM

Bent over lateral - 3 sets max reps with 12RM

Hammer machine shrugs - 3 sets max reps with 12RM



Rest between sets: 2 minutes (upper-body), 3-4 minutes (lower-body compound movements)

What's your opinion mates?


My current lifts:

Bench press 225 x 3
Deadlift 315 x 5
Squat 275 x 8

 

[ZiR RED]

Good start.

I'd swap the leg curls for a hip extension hamstring movement: RDLs, good mornings, etc.

Get some face pulls, band pull aparts, and external shoulder rotations in a few times a week. 2-3 sets of 10-15 reps

Add in some bridging and other core work.

Might want to think twice about taking 3 sets of deadlifts to failure every week.

Br

 

[luka5]

Good start.

I'd swap the leg curls for a hip extension hamstring movement: RDLs, good mornings, etc.

I hate good mornings (seem really dangerous to me, especially when i dont have power rack). And sadly, I just CANT do RDLs or SLDL, I mean every time I try it with more weight (>225), I have some nerver pinched under my shoulderblade, just cant bear that pain. Surprisingly, when I do conventional deadlifts, Im pain free...

Get some face pulls, band pull aparts, and external shoulder rotations in a few times a week. 2-3 sets of 10-15 reps

you mean as a warmup?

Add in some bridging and other core work.

planks?

Might want to think twice about taking 3 sets of deadlifts to failure every week.

Deadlifts are not done to complete failure. Whenever my form starts to break, I terminate a set.



I wonder about adding more volume for legs, but dont have hack squat/leg press machines

 

[ZiR RED]

Hmm...In that case, get a band and do some heavy supine straight knee hip extensions. GLute ham raises are also good if you have the machine.

re face pulls: No, I mean at the end of the workout as an exercise.

Yes, bridges aka planks...which you can add instability to via prone bridge marches, plate switches, etc. Also things cable rotations and anti-rotations.

Good deal on the deadlifts.

Split squats, rear foot elevated split squats, single leg RDL (if no pain), lateral squats, step ups. All these will enhance your squat much more than leg press/hack, and yield similar muscle gains.

Br

 

[MuscleGauge1]

I think your in for a great start. Should be fun. Good luck with your workouts

 

[luka5]

so face pulls and planks a few times a week at the end of workout session, yes?

and do you think adding for example 45 lb plate on back when doing planks would be good method of progression? because without any additional resistance I can hold normal plank for more than 3-4 minutes and it stopped be challenging for me

 

[ZiR RED]

so face pulls and planks a few times a week after all other exercises, yes?

Right on

 

[luka5]

ok, thank you

so im starting this routine today :beerchug: