larue38462
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I'm currently starting a new split. I've tried training each body part once per wk while in the gym about 6 days a week. This routine worked good for about 6 months, but I hit a serious plateau. Next I moved to hst. I the concept, but didn't see much results with only 1-2 exercies and 1-2 sets per bodypart. I'm currently about to start this split....let me know what u guys think.
2 on 1 off/2 on 2 off
day 1
Chest--Flat BB Press - 2 warmup sets/3 working sets
Chest--Decline Flys - 3 working sets
Back--T Bar Rows - 1 warmup set/3 working sets
Back--Pulldowns - 1 warmup set/3 working sets
Forearms--BB wrist Curls 2 working sets superset with
Calves--Seated calf raises 2 working sets
Forearms--reverse curls 2 working sets superset with
Calves--standing calf raises 2 working sets
Hams--Seated Leg Curls 1 warmup set/4 working sets
Day 2
Bi's--BB Curls 1 warmup set/2 working sets
Bi's--Alt Dumbell Curls 2 working sets
Tri's--Skullcrushers 1 warmup set/2 working sets superset with
Tri's--close grip bench press 2 working sets
Tri's--Rope Pulldowns 2 working sets
Shoulders--Military Press 1 warmup set/3 working sets
Shoulders--Bent lateral raises 3 working sets
Quads--Leg Press 2 warmup sets/3 working sets (heavy)
Quads--Front Squats 1 warmup set/3 working sets (light)
Day 3
Chest--Incline DB Press 2 warmup sets/3 working sets
Chest--Cable crossovers 3 working sets
Back--DB Rows 1 warmup set/3 working sets
Back--Barbell Rows 1 warmup set/3 working sets
Forearms--BB wrist curls 2 working sets superset with
Calves--seated calf raises 3 working sets
Forearms--Reverse Curls 2 working sets superset with
Calves--standing calf press
Hams--Lying Leg Curls 1 warmup set/4 working sets
Day 4
Bi's--Cable BB Curls 1 warmup set/2 working sets
Bi's--Hammer Curls 2 working sets
Tri's--Overhead Tri extension 1 warmup set/3 working sets
Tri's--Weighted dips 3 working sets
Shoulders--Miliatry Press 1 warmup set/ 4 working sets
Shoulders--Standing lateral cable raises 3 working sets
Quads--Squats 1 warmup set/3 working sets
Quads--Leg Extensions 3 working sets
I do will do cardio on my first two off days along with abs and take sundays completely off. This is the routine I am planning for my epi/prop cycle.
2 on 1 off/2 on 2 off
day 1
Chest--Flat BB Press - 2 warmup sets/3 working sets
Chest--Decline Flys - 3 working sets
Back--T Bar Rows - 1 warmup set/3 working sets
Back--Pulldowns - 1 warmup set/3 working sets
Forearms--BB wrist Curls 2 working sets superset with
Calves--Seated calf raises 2 working sets
Forearms--reverse curls 2 working sets superset with
Calves--standing calf raises 2 working sets
Hams--Seated Leg Curls 1 warmup set/4 working sets
Day 2
Bi's--BB Curls 1 warmup set/2 working sets
Bi's--Alt Dumbell Curls 2 working sets
Tri's--Skullcrushers 1 warmup set/2 working sets superset with
Tri's--close grip bench press 2 working sets
Tri's--Rope Pulldowns 2 working sets
Shoulders--Military Press 1 warmup set/3 working sets
Shoulders--Bent lateral raises 3 working sets
Quads--Leg Press 2 warmup sets/3 working sets (heavy)
Quads--Front Squats 1 warmup set/3 working sets (light)
Day 3
Chest--Incline DB Press 2 warmup sets/3 working sets
Chest--Cable crossovers 3 working sets
Back--DB Rows 1 warmup set/3 working sets
Back--Barbell Rows 1 warmup set/3 working sets
Forearms--BB wrist curls 2 working sets superset with
Calves--seated calf raises 3 working sets
Forearms--Reverse Curls 2 working sets superset with
Calves--standing calf press
Hams--Lying Leg Curls 1 warmup set/4 working sets
Day 4
Bi's--Cable BB Curls 1 warmup set/2 working sets
Bi's--Hammer Curls 2 working sets
Tri's--Overhead Tri extension 1 warmup set/3 working sets
Tri's--Weighted dips 3 working sets
Shoulders--Miliatry Press 1 warmup set/ 4 working sets
Shoulders--Standing lateral cable raises 3 working sets
Quads--Squats 1 warmup set/3 working sets
Quads--Leg Extensions 3 working sets
I do will do cardio on my first two off days along with abs and take sundays completely off. This is the routine I am planning for my epi/prop cycle.
