Critique this split

  1. Advanced Member
    Dadof2's Avatar
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    Critique this split


    Since I got back into training I have been using this split:

    Day 1 - Chest
    Day 2 - Legs
    Day 3 - Back
    Day 4 - Delts & Traps
    Day 5 - Bi's & Tri's
    Day 6 - off
    Day 7 - off

    I am thinking about changing to this for about 4-6 weeks:

    Day 1 - Chest & back
    Day 2 - Legs (and maybe traps)
    Day 3 - Delts, Bi's, Tri's (or maybe traps on this day)
    Day 4 - rest
    Day 5 - rest
    Day 6 - start over

    I know this will be pretty intense, but that is what I am hoping for.

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    Flick's Avatar
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    If you want some advice on your split I'd suggest writting out your entire split, down to the exercises, sets, and number of reps.

    Your first split looks better than your second one. I just don't advocate working chest and back on the same day. Give us some more info though.

    This is the split I'm doing right now. If you want some extra info, just ask.

    Day 1 - Chest
    Day 2 - Back/Biceps
    Day 3- Off
    Day 4 - Legs
    Day 5 - Shoulders/Triceps
    Day 6- Off
    Day 7 - Off

    Works good for me. I center my workouts around four core lifts: squats, deadlifts, military presses, and bench presses. If my diet is in check then I see strength and size gains with this routine, or variations thereof.

    But for the record, diet makes up about 80% of your progress. A lot of people train well enough to see progress if only their diet was in check. How some people will constantly look for new workout routines to "shock their muscles" when they haven't seen any real progress since they first started lifting.
  3. Advanced Member
    Dadof2's Avatar
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    My diet is good, and I am seeing results from my current routine. I just like to plan everything out a little in advance, with a little bit of playing it by ear thrown in there. For instance I had already figured I would change my routine by now, but it hasn't been necessary yet.

    Here is the breakdown of my basic routine:

    Day 1 - Chest

    flat bench - 2 warmup sets of 15, 5 worksets pyramiding weight higher and lowering reps

    incline bench - 5 sets pyramid (same as above)

    decline bench - 3 sets of 8-10 reps with fixed weight

    dumbell fly - 3 sets of 8-10 reps with fixed weight

    the following week I will alternate some exercises in and out i.e. I may do incline bench first and substitute flat dumbell press for flat bench. I alternate excercises like this from week to week with every body part

    Day 2 - Legs

    squats - 2 work sets with 5 work sets 6-8 reps pyramid weight

    leg ext. - 3 sets 10-15 reps, sometimes supersets, alternating leg pos. etc.

    leg curls - 3 sets 10-15 reps

    calf ext. calf raises, seated calf raises

    (I work out on a home gym so I don't have leg press, hack squat, etc.

    Day 3 - Back

    chinups - 5 sets of 6-8

    barbell rows - 5 sets of 6-8 pyramid weight

    seated rows - 5 sets of 6-8

    close/wide grip cable pull downs - 5 sets of 8-10

    Day 4 - Delts & Traps

    Millitary Press - 2 warmup sets 5 work sets pyramid weight

    Upright Rows - 3 sets of 8-10

    Lateral, Side, Rear Raises - 3 sets of 8-10 each

    Shrugs - 5 sets of 8-10

    Day 5 - Biceps & Triceps

    Barbell curls/preacher curls - 1 warmup set, 5 work sets

    Concentration curls - 3 sets of 8-10 or 21's

    Hammer curls - 3 sets of 6-8

    Skull crushers - 3 sets of 8-10

    Bench dips - 3 sets of 8-10

    tricep pulldowns - 3 sets of 8-10


    Thats basically it. Like I said from week to week I substitute some movements for others and change order etc.

    If I switch to the other routine that I want critiqued I would likely only do 2 excercises , maybe 3, per bodypart. I would also have two different routines for each body part that I would alternate weekly (similar to what I am doing now)
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