6 Day Split Please Give Feedback

[glaze1353]

Train

Monday: Legs + Calves + Abs

Tuesday: Chest

Wednesday: Back + Calves

Thursday: Abs + Cardio

Friday: Shoulder + Calves

Saturday: Arms

Sunday: Rest

Monday- Legs + Calves + Abs

Leg Extensions: 4 sets x 15, 12, 10, 8 reps

Leg Curls: 4 sets 15, 12, 10, 8 reps

Leg Press or Squats: 12, 10, 8, 6 reps

Leg Press calve press 4x12-16 reps 1 x failure

Donkey Calve Press 4x20-25 reps 1 x failure

Swiss-ball weighted crunches: 4 sets of 8- 10

Barbell Roll-outs: 4 sets of 8-10

Rope Crunches: 4 sets to 8-10

Tuesday - Chest

Bench Press: 4 sets x 12, 10, 8, 6 reps

Incline Dumbbell Press: 4 sets x 12, 10, 8, 6 reps

Cable Crossover: 4 sets x 15, 12, 10, 8 reps

Wednesday - Back + Calves

Pullups: 4 sets x 15, 12, 10, 8 reps

Deadlifts: 4 sets x 12, 10, 8, 6 reps

Cable Rows: 4 sets x 12, 10, 8, 8 reps

Leg Press calve press 4x12-16 reps 1 x failure

Donkey Calve Press 4x20-25 reps 1 x failure

Thursday - Abs + Cardio

Lying leg raise: 2 sets of 12-15 repetitions

Twisting ab crunches: 2 sets of 15-20

Hanging Knee Raises (notice I say knee, not leg): 2 sets of 12-15

10 mins Treadmill

10 mins Walking Machine

10 Mins Treadmill

Friday - Shoulder + Calves

Lateral Raises: 4 sets x 12 reps

Bent Lateral Raises: 4 sets x 12 reps

Military Press: 4 sets x 12, 10, 8, 6 reps

Donkey Calve Press 2 x 15 reps 1 x failure

Saturday - Arms

Dumbbell Curls: 4 sets x 12 reps

Single-Arms Preacher Curls: 4 sets x 12, 12, 10, 10 reps

Barbell Curls: 4 sets x 12, 10, 8, 8 reps

Single-Arms Triceps Extensions: 4 sets x 12 reps

Skull Crushers: 4 sets x 12, 10, 8, 8 reps

Triceps Rope Pushdowns: 4 sets x 12 reps

Please help give feed back. I eat 6 meals a day and have a protien shake imediatley post workout.

 

[jdg487]

I think that you should take a simpler approach- like maybe just an upper body/lower body split with a day off following the two. Work each upper body part once, and the same with the lower body. You seem like you love calfs a lot though

 

[Jayhawkk]

I didn't go into the exercises mentioned but looking at your actual split it seems solid enough to me.

 

[ozarkaBRAND]

Forget about making isolation exercises the emphasis of your workout.. for example, it shouldn't be leg press OR squats, it should be squats, period.

 

[glaze1353]

Thanks for all the feedback you guys i have also decided to only do Full squats period