current split?

[dazzvxr]

Critique/suggestions?

I hit all movements with 1 light warm up then 2 sets of 10 my 3rd set I can never get past 6-8 reps as I use a weight that I know will result in failure by this point

Abs get thrown in 3 times a week

Monday: chest

Incline dumbell press
Flat db press
Decline barbell press
Pec dec
Wide grip dips

Tuesday: back

Bent over db row
Seated row
Pull ups
Lat pull down

Wednesday: bi's tri's

Db curls
Db hammer
Babrell preacher curls
Hammers

Tri kickback
Rope pull down
Skull crushers
Dips

Thursday: shoulders

Lat raise
Front raise
Miltary press
Reverse fly's
Shrugs

Friday: legs and lower back

Squats
Leg extension
Leg curl
Calf raise's

Deadlifts

Feel free to post your current splits

 

[Jiigzz]

Your leg routine needs more hamstring work and quad work. You have 4 exercises for legs and 4 for arms; the balance isn't right.

Front Squats
Lunges
Pistol Squats
Hack Squats

Good Mornings
Stiff legged deads
GHR

etc. will go a long way here

 

[asooneyeonig]

what are your goals? how long have you been lifting? what made you choose these exercises, that rep scheme, that intensity?


here is a suggestion i recently picked up. create a workout that only has lifting for an hour twice a week. what you put in the workout is as important as what you leave out. use that to tell if you have what you need over what you want.

 

[dazzvxr]

Yeah your right, im a bit lazy with legs...
The goal is hypertrophy, I switch exercises round so its not always the same movements, iv tried a few different splits, just want to work out what's best for me.. its always nice to hear some opinions before choosing a new split tho iv done pretty well with past splits just tring to fine tune everything

 

[TexasGuy]

I would add straight leg deads, glute ham raises or good mornings to leg day but other than that you should see gains if you're pushing your sets to a decent level of effort.

Personally my legs grow like wild fire and my arms require extra frequency and volume to grow; specifically biceps. Try your split out and if you see an imbalance developing take steps to correct it.

 

[dazzvxr]

I would add straight leg deads, glute ham raises or good mornings to leg day but other than that you should see gains if you're pushing your sets to a decent level of effort.

Personally my legs grow like wild fire and my arms require extra frequency and volume to grow; specifically biceps. Try your split out and if you see an imbalance developing take steps to correct it.

Thanks bro, ill add one of the above to leg day, never liked training legs so I suppose thats why I neglect them a bit... I sometimes add 4 heavy sets of incline bench at the end of leg day just to try and increase my upper chest size, its not small but id like it bigger... any of you guys think this could be counter productive?

 

[PaulBlack]

I used to not train legs & hips and quite by accident found that they were the best areas to train a couple times per week, to get a lot stronger and bigger throughout the entire body. Your goals are your goals and that is fine, but I might just throw out...,
that you are devoting about 3 days of the week, to the smallest muscle groups of the body, with the least amount of overall body transformation in size strength and power and probably training the parts less than you actually could. Most if not all of the major body, can be trained 2-3x per week with good recovery. Thus making the fruits of your efforts much better in payoffs. Even PL routines have guys training the big body sections more than 1x per week.
Just sayin'

 

[ZiR RED]

I'm with the others on this: your division of volume is "mirror muscle" biased. I think you need a lot more volume dedicated to the back: rack pulls, more rows, more pull ups, more rear delt work, etc.

 

[TexasGuy]

Thanks bro, ill add one of the above to leg day, never liked training legs so I suppose thats why I neglect them a bit... I sometimes add 4 heavy sets of incline bench at the end of leg day just to try and increase my upper chest size, its not small but id like it bigger... any of you guys think this could be counter productive?

No, it won't be counterproductive assuming you have enough recovery days before your chest day. Frequency is one very effective aspect of hypertrophy training.

 

[Jiigzz]

On another note, put Military press first in your line-up for shoulders. You'll thank me later.

 

[dazzvxr]

On another note, put Military press first in your line-up for shoulders. You'll thank me later.

I like warming myself up a bit with the raises before blasting heavy weight on military press, whats your reason for putting it first? To get the most out of it?

 

[tigerdb2]

Working sets of other exercises are going to fatigue you more than it's going to warm you up. O/H Press allows for the greatest amount of load for your delts and fatiguing them prior just limits the amount you can use. Why limit the exercise with the greatest potential in that regard?

 

[ZiR RED]

I like warming myself up a bit with the raises before blasting heavy weight on military press, whats your reason for putting it first? To get the most out of it?

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Number 3 and 4 are specific to the bench press, and can be modified toward the military press with some simple overhead medicine ball throws (in a military fashion) and specific sets of military press, but the first part will do a hell of a lot more for your over head pressing performance than doing front (which very few people should even do!) and lateral raises.

 

[dazzvxr]

Working sets of other exercises are going to fatigue you more than it's going to warm you up. O/H Press allows for the greatest amount of load for your delts and fatiguing them prior just limits the amount you can use. Why limit the exercise with the greatest potential in that regard?

I hear what your saying, I will give it a go next time I train shoulders and see how much of a difference it makes to the ammount I can train with