Help with a new split
- 03-23-2013, 07:59 PM
Help with a new split
So i've been doing PHAT for a little bit now but I want to change it up to something new. For some reason it got old really fast. So here is what I was thinking. My new split would consist of : Chest/Triceps Back/Biceps Legs/ and Shoulders .
Each day i'll lead off with a compound lift that corresponds with that day. For example over head press for shoulder day. On this compound lift I am going to lift in a pyramid type thing. So after warm ups, for example, I would do this for OHP. 90x10 , 100 x 8 , 120 x 6 , 120 x 6, 100 x 8 and 90 x10. So it would be like going up and then going back down. Working a good range of rep ranges.
Then after I would do accessory work to accompany those compounds. So here's what I'm thinking about doing:
DB Bench Press (main compound) Pyramid style set/reps
DB Incline 3 sets of 8-12 reps
Chest Dips 3 sets of 6-12 reps (depending on weight)
Incline Flys 2 Sets of 15-20 reps (super setted with push ups)
Skull crushers 3 sets 8-12
overhead triceps extensions 3 sets 10-15
tricep push downs 2 sets 15-20
Dead Lifts (pyramid style here)
Pull overs 3 sets of 8-12 (supersetted with rack chins)
DB Rows 3 sets 8-12
Wide Grip Pull ups , will usually be done after dead lifts. I am kind of weak on these but will bag out as many as possible
Cambered preacher bar curls 3 sets 8-12 reps
DB Concentration curls 3 sets 12-15 reps
spider curls 2 sets 12-15 reps
Legs (oh my favorite!)
Squats (using pyramid style)
Romanian Deadlifts 4 sets + warm up sets 6-10 reps
Hack Squats 3 sets of 8 -10
Lying Leg Curl 2 sets of 10-15
Quad curls 2 sets of 10-15
Standing Calf Raises 4 sets of 8-15 reps
DB Shoulder Press (pyramid style)
Side raises 3 sets 8-12
Rear Flys 3 sets of 8-12
Barbell Shrugs 4 sets 8-12
Upright rows 2 sets 15-20 reps
Alright so this is a rough outline here. Tell me what I should take out, add in, or just completely junk. Thanks fellas.
- 03-23-2013, 08:01 PM
Ever looked into FST 7? I've been on it a few months and love it.
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- 03-23-2013, 08:02 PM
holy **** man, you replied like within seconds lol. Ill check it out, is there a specific link i should look at? I really love PHAT but for some reason it got really stale really fast.
03-24-2013, 10:48 AM
03-24-2013, 11:00 AM
03-24-2013, 11:10 AM
That is fine, since the best results from the masses, usually occur if your head is way into the work/routine and not wavering on something else you see someone doing.
That said, I do feel more frequency can be had ie: hitting all the "large muscle groups" twice per week, instead of only once and trimming to bare essentials to put a ton of effort on the major 5-7 compounds. Flat/Incline BP's, heavy squats, standing OHP's, heavy deads, leg presses and heavy rowing/back work. Adding #25+ pounds to one's frame, will have you growing larger/stronger all over.
03-24-2013, 11:18 AM
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