stats: 5'11'' 200lbs age 24
max (free weights with barbell)
BP - 275lbs x3
Squat/Deadlift - 135lbs x 10, i was doing 300lbs but injured my back now twice and will probably never do very heavy deadlifts and squats although i do love them...
Seated Military Press: 205lbs x 3
Barbell Row (yates row) : 235lbs x 3
Monday: 5x5
Chest - bench press
Back - BB Yates Rows
Shoulders - Military press
Triceps - Weighted dips (these will be 3x10)
Biceps - Weighted Chin ups (these will be 3x10)
Legs- squats
Wednesday: 4x8
Chest - bench press
Back - BB Yates Rows
Shoulders - Military press
Triceps - Kickbacks (these will be 3x10)
Biceps - curls (these will be 3x10)
Legs- deadlifts
Friday: 3x12
Chest - bench press
Back - Machine rows
Shoulders - Side raises
Triceps - CG Bench Press (these will be 3x10)
Biceps - DB Curls (these will be 3x10)
Legs- squats
except for the accessory work all compounds will be based on the rep scheme listed above. I will pyramid the weight up and finish heavy. for example for bench, whatever I can do on my last set of 5 for monday lets say 5 x 265lbs, means I will be able to do 8 x 215lbs for my last set on wednesday and 12x 185 on friday for the last set and so forth for the rest of the main lifts. (im using madcows 5x5 excel doc for exact figures on rm's and lifts on differents reps, but for now have just arbitrarily listed some numbers to show whats the max i can lift based on different reps schemes.)
what do you guys thinks too much work....it seems my arms don't grow without some accessory work...i don't really ever do splits i try them for 3 weeks and feel like i am waiting to long to workout my body again, and with 4 day splits i always find it that my strength goes down.
max (free weights with barbell)
BP - 275lbs x3
Squat/Deadlift - 135lbs x 10, i was doing 300lbs but injured my back now twice and will probably never do very heavy deadlifts and squats although i do love them...
Seated Military Press: 205lbs x 3
Barbell Row (yates row) : 235lbs x 3
Monday: 5x5
Chest - bench press
Back - BB Yates Rows
Shoulders - Military press
Triceps - Weighted dips (these will be 3x10)
Biceps - Weighted Chin ups (these will be 3x10)
Legs- squats
Wednesday: 4x8
Chest - bench press
Back - BB Yates Rows
Shoulders - Military press
Triceps - Kickbacks (these will be 3x10)
Biceps - curls (these will be 3x10)
Legs- deadlifts
Friday: 3x12
Chest - bench press
Back - Machine rows
Shoulders - Side raises
Triceps - CG Bench Press (these will be 3x10)
Biceps - DB Curls (these will be 3x10)
Legs- squats
except for the accessory work all compounds will be based on the rep scheme listed above. I will pyramid the weight up and finish heavy. for example for bench, whatever I can do on my last set of 5 for monday lets say 5 x 265lbs, means I will be able to do 8 x 215lbs for my last set on wednesday and 12x 185 on friday for the last set and so forth for the rest of the main lifts. (im using madcows 5x5 excel doc for exact figures on rm's and lifts on differents reps, but for now have just arbitrarily listed some numbers to show whats the max i can lift based on different reps schemes.)
what do you guys thinks too much work....it seems my arms don't grow without some accessory work...i don't really ever do splits i try them for 3 weeks and feel like i am waiting to long to workout my body again, and with 4 day splits i always find it that my strength goes down.