Just made this up...
My goal is to split muscle groups up evenly so that synergist muscles on main movements get moved to the opposite end of the week. Basically I'm trying not to hit the same muscle in a row. I'm also trying to hit smaller muscle groups (calves, traps, and anterior and posterior delts) twice, once hard and one as a synergist group.
I'm following Max-OT protocol, with a few smaller groups getting up to the 6-8 rep range.
Thursday: Back/Bis
Deadlift x3:
BB 1 handed Row x3:
Pulldown x3:
DB Preacher x4:
DB Preacher Hammer x2:
Forearm Stuff:
Saturday: Chest/Tris
Bench x3:
Inc. DB x3:
Dips x3:
Close grip Bench x2:
CG Reverse grip Bench x2:
Sunday: Legs/Traps
DB Step ups x4:
SL Dead x4:
Leg Press x3:
BB Shrug x4:
Tuesday: Shoulder/Calves
Arnolds x3:
Upright Row x3:
Rear Delt DB raise x3:
Leg press Calf raise x4:
Seated Calf raise x4:
And abs/core whenever I have some extra energy. They get worked during deads and step-ups anyway.
anything I can improve?
My goal is to split muscle groups up evenly so that synergist muscles on main movements get moved to the opposite end of the week. Basically I'm trying not to hit the same muscle in a row. I'm also trying to hit smaller muscle groups (calves, traps, and anterior and posterior delts) twice, once hard and one as a synergist group.
I'm following Max-OT protocol, with a few smaller groups getting up to the 6-8 rep range.
Thursday: Back/Bis
Deadlift x3:
BB 1 handed Row x3:
Pulldown x3:
DB Preacher x4:
DB Preacher Hammer x2:
Forearm Stuff:
Saturday: Chest/Tris
Bench x3:
Inc. DB x3:
Dips x3:
Close grip Bench x2:
CG Reverse grip Bench x2:
Sunday: Legs/Traps
DB Step ups x4:
SL Dead x4:
Leg Press x3:
BB Shrug x4:
Tuesday: Shoulder/Calves
Arnolds x3:
Upright Row x3:
Rear Delt DB raise x3:
Leg press Calf raise x4:
Seated Calf raise x4:
And abs/core whenever I have some extra energy. They get worked during deads and step-ups anyway.
anything I can improve?