slayer57
New member
Right now i'm currently bulking, I'm trying to come up with a routine where I can incorporate some good lifts such as clean and presses.
I don't want to do 5x5 but for more of a 4 day split
I guess you can say 'power building'
How would a decent/good split look like?
I beleive this would be good, Some guy made it, I like how it's layed out also, I feel the way I'm eating right now (close to 3000 calories) I will be fine, Under-eating = Over-training ;]
Monday: (chest)
>Flat bench 65-85% 1rep max @ 8 sets of 5 reps
>Incline or decline (we alternate since my shoulders can't handle it every week) 65%-85% 5x5
>Flat DB press 3x5-7
>DB flys 3x8-10
Tuesday Bis)
>Straight bar curls 7x7
>Incline DB curls 5x7-10
>Concentration curls 3x7-10 Super Setted with standing hammer curls 3x7-10
Wednesday Legs)
>Squats 7x5 (65-85% 1rep max)
>Flat bench leg lifts 4-5x25
Thursday Tris)
>Weighted dips 7x5-10
>Skull crushers (EZ bar) 5x7-10 super setted w/ overhead DB tri ext 5x7-10
>Laying one arm DB check breakers (not sure what this is called...) 3x7-10
Friday back)
>Straight bar deadlifts, 7-8x5 (65-85% 1rep max)
>Wide grip pullups 7-8x5
>Chin-ups 5x5
Saturday shoulders, upper back)
>Clean and press 7-8x5 (65-85% 1rep max)
>Arnold press 5x5-7 super setted w/ one arm rows at 5x7-10
>Rev flys 3x10
Sunday (off)
I don't want to do 5x5 but for more of a 4 day split
I guess you can say 'power building'
How would a decent/good split look like?
I beleive this would be good, Some guy made it, I like how it's layed out also, I feel the way I'm eating right now (close to 3000 calories) I will be fine, Under-eating = Over-training ;]
Monday: (chest)
>Flat bench 65-85% 1rep max @ 8 sets of 5 reps
>Incline or decline (we alternate since my shoulders can't handle it every week) 65%-85% 5x5
>Flat DB press 3x5-7
>DB flys 3x8-10
Tuesday Bis)
>Straight bar curls 7x7
>Incline DB curls 5x7-10
>Concentration curls 3x7-10 Super Setted with standing hammer curls 3x7-10
Wednesday Legs)
>Squats 7x5 (65-85% 1rep max)
>Flat bench leg lifts 4-5x25
Thursday Tris)
>Weighted dips 7x5-10
>Skull crushers (EZ bar) 5x7-10 super setted w/ overhead DB tri ext 5x7-10
>Laying one arm DB check breakers (not sure what this is called...) 3x7-10
Friday back)
>Straight bar deadlifts, 7-8x5 (65-85% 1rep max)
>Wide grip pullups 7-8x5
>Chin-ups 5x5
Saturday shoulders, upper back)
>Clean and press 7-8x5 (65-85% 1rep max)
>Arnold press 5x5-7 super setted w/ one arm rows at 5x7-10
>Rev flys 3x10
Sunday (off)
