PumpingIron
Well-known member
Currently I've been working with a 2/1 split. I'm getting good results, but it's been a while and I need to change things up a bit. Sometime next month I'm going to be starting a cycle, most likely Test E for 12 weeks, but it's still in the air.
I am wanting to add a little extra volume when I start my first real cycle...
Heres my current routine.
I never do cardio.
2 on - 1 off
(Calves and Abs on all workout days)
1) Legs:
Leg Press OR Squat
Stiff Leg Dead Lift
Hack Squat OR Front Squat
Good Mornings
Leg Extension
Leg Curl
C/Raises on Leg Press
A/Hanging Leg Raise
2) Chest/Tri:
Flat Bench
Incline Bench
Decline Fly
Flat Fly
Incline Fly
Weighted Dips
Kickbacks
Cable Pressdown (1 pulley)
C/Machine raises
A/Swiss Ball
3) OFF
4) Back/Bi:
Lat Pulldowns
Cable Rows
Iso. Lat Pulldowns (cable)
DB Row
Preacher Curls
Concentration Curls
Hammer Curls
C/Seated Raises
A/Decline Situps
5) Delt/Trap/Forearm:
DB OR BB Military Press
Rear Lateral Raises
Side Lateral Raises
Front Lateral Raises
BB Shrug
Upright Row
Wrist Curls on Preacher (Extension/Curl with no rest in between)
C/Seated Raises (1 leg)
A/Modified crunch on bench
6)OFF
REPEAT
And this is what I am looking to change it to.
Still no cardio.
5 Days/ Week
Sun: OFF
Mon: Back
Lat Pulldowns, Cable Rows, Iso Lat Pulldowns, Wide-grip Pull-ups, Bent Over DB Row
C: Smith Machine A: Dec Sit-ups
Tues: Chest
DB OR BB Flat Bench, DB OR BB Incline Bench, BB Dec Bench, Flys (Flat, Inc, Dec)
C: Seated Machine A: Leg Raises
Wed: OFF
Thurs: Arms
Preacher Curls, Weighted Dips, Concentration Curls, Kick Backs, Rope Curls and Extensions, Wrist Curl/Extension on Preacher
C: Seated Raises A: Swiss Ball
Fri: Legs
Squat OR Leg Press, SLDL, Front Squat OR Hack Squat, Good Mornings, Leg Extension and curl
C: Leg Press Calf Raise A: Crunches/Modified sit-ups
Sat: Delts
DB OR BB Military Press, Lateral Raises (Rear, Side, Front), BB Shrugs, Upright Row
C: Seated 1 Leg A: Modified crunch on bench
Sun: OFF
Just looking on some critiques. I think there is a good correlation of mass, isolation movements for each body part. HVT has always been my style and barring some crazy development, probably always will. I might throw in Dead Lift somewhere but I haven't done these in quite a while and am a little standoffish to start again.
I am wanting to add a little extra volume when I start my first real cycle...
Heres my current routine.
I never do cardio.
2 on - 1 off
(Calves and Abs on all workout days)
1) Legs:
Leg Press OR Squat
Stiff Leg Dead Lift
Hack Squat OR Front Squat
Good Mornings
Leg Extension
Leg Curl
C/Raises on Leg Press
A/Hanging Leg Raise
2) Chest/Tri:
Flat Bench
Incline Bench
Decline Fly
Flat Fly
Incline Fly
Weighted Dips
Kickbacks
Cable Pressdown (1 pulley)
C/Machine raises
A/Swiss Ball
3) OFF
4) Back/Bi:
Lat Pulldowns
Cable Rows
Iso. Lat Pulldowns (cable)
DB Row
Preacher Curls
Concentration Curls
Hammer Curls
C/Seated Raises
A/Decline Situps
5) Delt/Trap/Forearm:
DB OR BB Military Press
Rear Lateral Raises
Side Lateral Raises
Front Lateral Raises
BB Shrug
Upright Row
Wrist Curls on Preacher (Extension/Curl with no rest in between)
C/Seated Raises (1 leg)
A/Modified crunch on bench
6)OFF
REPEAT
And this is what I am looking to change it to.
Still no cardio.
5 Days/ Week
Sun: OFF
Mon: Back
Lat Pulldowns, Cable Rows, Iso Lat Pulldowns, Wide-grip Pull-ups, Bent Over DB Row
C: Smith Machine A: Dec Sit-ups
Tues: Chest
DB OR BB Flat Bench, DB OR BB Incline Bench, BB Dec Bench, Flys (Flat, Inc, Dec)
C: Seated Machine A: Leg Raises
Wed: OFF
Thurs: Arms
Preacher Curls, Weighted Dips, Concentration Curls, Kick Backs, Rope Curls and Extensions, Wrist Curl/Extension on Preacher
C: Seated Raises A: Swiss Ball
Fri: Legs
Squat OR Leg Press, SLDL, Front Squat OR Hack Squat, Good Mornings, Leg Extension and curl
C: Leg Press Calf Raise A: Crunches/Modified sit-ups
Sat: Delts
DB OR BB Military Press, Lateral Raises (Rear, Side, Front), BB Shrugs, Upright Row
C: Seated 1 Leg A: Modified crunch on bench
Sun: OFF
Just looking on some critiques. I think there is a good correlation of mass, isolation movements for each body part. HVT has always been my style and barring some crazy development, probably always will. I might throw in Dead Lift somewhere but I haven't done these in quite a while and am a little standoffish to start again.
