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Need some advice with my split

LetFireFall

New member
Day 1: Legs
Day 2: Chest
Day 3: off
Day 4: Back
Day 5: Shoulders/traps
Day 6: arms
Day 7: Can be used as day 6 if needed

Day 1:
Back Squats
Leg press
Stiff leg dead lifts
leg curls
Seated calf raises

Day 2:
Bench press
Db incline press
Cable cross over?s
Flat Press


Day 3:
off

Day 4:
Bent rows
Cable rows
Dead lifts
Hyper extensions

Day 5:
Military press
Db press
Face pulls
BB shrugs
Db shrugs

day 6:
Skull crushers
Tricep pushdowns
BB curls
Preacher curls
Wrist curls



Abs get thrown in wherever but twice a week. critique and give opinions and changes please.
 
I don't see the point of having 2 presses on shoulder day. Either choose DB or BB. Same thing with shrugs maybe do the BB shrugs behind your back. Throw in maybe some side lateral raises in there.
I like Flyes rather then crossovers on my chest day but thats just my preference. Maybe throw in a pull-up or pull-down in your back day if you want. It looks good you don't gotta do what I'm saying just putting out some suggestions.
 
Thanks for the replys!

I might add them in, just wanted some other peoples opinions.
Pullups are too hard for me I'm going to start on the assisted pullups and really try to get a good squeeze.

Any Ideas how to fix my back day? I think it needs abit of help.
 
When I first started doing Pull-Ups they were extremely hard but what I would try to do is get down 30 reps no matter how many sets it took me. First week I'd do you know 30 reps in 6 sets then it slowly would go down to 5 sets then 3 sets then 2 sets then weighted. Then I'd add weight and do the same thing over again just try to hit 30 reps. If you can't do 1 Pull-up try going Mid-Grip and if that doesn't work then do it assisted.
Maybe to help your back day do 2 back width, 2 back thickness so for Example:
Lat Pull-Down
Pull-Ups
Deadlifts
BB/DB Rows
Does your gym have a Pull-down machine?
Why not take out Stiff-legged deadlifts and put in maybe a leg extension or BB/DB lunges. You already have enough lower-back from the deadlifts and hyper-extensions on back day.
 
WeakPoint said:
When I first started doing Pull-Ups they were extremely hard but what I would try to do is get down 30 reps no matter how many sets it took me. First week I'd do you know 30 reps in 6 sets then it slowly would go down to 5 sets then 3 sets then 2 sets then weighted. Then I'd add weight and do the same thing over again just try to hit 30 reps. If you can't do 1 Pull-up try going Mid-Grip and if that doesn't work then do it assisted. Yeah I've tried but I can't get one I've tried lots of times.
Maybe to help your back day do 2 back width, 2 back thickness so for Example:
Lat Pull-Down
Pull-Ups
Deadlifts
BB/DB Rows
Does your gym have a Pull-down machine?
Why not take out Stiff-legged deadlifts Yeah I was thinking of taking them out.and put in maybe a leg extension or BB/DB lunges. You already have enough lower-back from the deadlifts and hyper-extensions on back day I was thinking of taking hyper extensions out this is the site I used to outline the split Invalid Link Removed

Thanks for the solid advice I appriciate it.


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Comments in bold
 
A small thing you could do to keep your muscles guessing is to vary your last exercise for any given body part.

Example:

It's chest day. I'm always going to do Incline BB and Flat BB. BUT to avoid monotony, for the last two exercises I could do incline flyes and crossovers one week and perhaps flat flyes and pec dec another week.

This way your muscles won't adapt as quickly from all the variation yet your consistent lift (incline and flat) poundages will continue to grow due.

What kind of rep ranges do you work in?
 
Squat/Dead/Bench/Row/M-press -3x5

Everything else is between 6-12 (usually never go to the bottom of that rep range so its 8-12 most times)
 
I try to do all my "heavy exercises at the beginning keeping it at what you said around 4-6reps, then kinda switch up my other exercises to about the 8-10 rep range and do them whatever order. Looks good.
I've been doing a lot of Rest/Pause sets lately and all I can say is it KILLS.
 
Yeah I put the heavy compounds at the first of the workout and everything after that than.

Going to go hit chest and abs today, I think I'm going to start a journal in the section on this forum.
 
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