help with split
im after a little tweaking with my split routine; I've been training for 6weeks and been on a split for a little less. I'm on a 50/50 gainer, glutamine, dextrose, creatine, multi and my diet is a-ok. I walk daily so I strictly weight train and avoid cardio at gym. I'll write up my schedule to the best of my ability, but please excuse mis-titled exercises and whatever else. My training also incorporates negative loading (eccentric?) with usually a 1:0:3(or)4 tempo.
1/4: Legs/Core
2/4: Cest/Tri
- Break -
3/4: Shoulders/Legs
4/4: Back/Bi
1/4: Legs/Core
ADD CORE EXERCISES
2/4: Cest/Tri
3/4: Shoulders/Legs
4/4: Back/Bi
still got to edit this post but i've only just started core exercises and not sure what they are called, will edit after some research. thanks for help doods :thumbsup:
i think the main area of focus is bicep and shoulder training and also core exercises!
1/4: Legs/Core
2/4: Cest/Tri
- Break -
3/4: Shoulders/Legs
4/4: Back/Bi
1/4: Legs/Core
- BB Squat 12,10,8,6,10
- Leg Press 12,10,8,6,10
- Smith Squat 10,8,6,10
- Hack Press 10,8,6,10
- Lunges 10,8,6,10
- Calf Raises 10,8,6,10
- Leg Extenstion 10,8,6,10
ADD CORE EXERCISES
2/4: Cest/Tri
- Push Ups; 20
- BB Decline Press 12,10,8,6,10
- Cable Fly 12,10,8,6,10
- Iso-Lat Decline Press 10,8,6,10
- Pec Fly (Machine) 10,8,6,10
- DB Flat Bench 10,8,6,10
- Push Ups; Failure
- Tri Pulldown (rope) 12,10,8,6,10
- Incline SkullCrusher 12,10,8,6,10
- Tricep Pulldown (Bar) 10,8,6,10
- (Unknown Name; DB Raises {behind head}) 10,8,6,10
- Weighted Tricep Dips 10,8,6,10 - or - dropset until failure.
3/4: Shoulders/Legs
- DB Shoulder Press 12,10,8,6,10
- Unknown Name; {delts} 12,10,8,6,10
- O/H Raises 10,8,6,10
- Iso-Lat Shoulder Press 10,8,6,10
- Shrugs 10,8,6,10
- Rear-Delt Machine 10,8,6,10
- Lat Raises 10,8,6,10
- Parallel Raises 10,8,6,10
- BB Squat 12,10,8,6,10
- Leg Press 12,10,8,6,10
- Smith Squat 10,8,6,10
- Hack Press 10,8,6,10
- Lunges 10,8,6,10
- Calf Raises 10,8,6,10
- Leg Extenstion 10,8,6,10
4/4: Back/Bi
- Pull Ups (Wide grip) 12,10,8
- Bent Over BB Row 12,10,8,6,10 - Or - Smith Row
- BB Deadlift 12,10,8,6,10 - Sub'd for hexagon bar?
- Lat Pulldown (Wide Grip) 12,10,8,6,10
- Iso-Lat High Row 10,8,6,10
- Iso-Lat Lat Pulldown 10,8,6,10
- Iso-Lat Low Row 10,8,6,10
- Back Raises (?) [weighted] 10,8,6,10
- Pullups; Failure
- Curl (inverted rope) 12,10,8,6,10
- Curl (EZ-Bar) 10,8,6,10
- Curl (Hammer) 10,8,6,10
- Curl (Preacher?) 10,8,6,10
- Curl; dropset failure or negatives (Cable or machine)
still got to edit this post but i've only just started core exercises and not sure what they are called, will edit after some research. thanks for help doods :thumbsup:
i think the main area of focus is bicep and shoulder training and also core exercises!
Comments
a PT friend of mine who was in the NAVY emphasised the importance of body-weighted exercises and running, but I really want to stack on some quick weight first, find the outer extreme, cut back to comfort and then begin working on a maintenance program. Over the next 12 months my main focus is mass gain and I think a weight-training schedule is more catered towards that goal ?
thx for reply :thumbsup:
Ok so I should substitute:
* Leg Press 12,10,8,6,10
* Smith Squat 10,8,6,10
* Hack Press 10,8,6,10
* Lunges 10,8,6,10
* Calf Raises 10,8,6,10
* Leg Extenstion 10,8,6,10
for:
* BB Squat 12,10,8,6
* Leg Press 10,8,6,10
* Smith Squat 10,8,6,10
* Hack Press 10,8,6
* Calf Raises 10,8,6,10
Or even less sets/exercises?
The weight increments I'm using looks like this:
1 warm-up ~25%
2 working 1 ~ 45%
3 working 2 ~ 75%
4 working 3 ~ 100%
5 drop ~ 35%
The total 100% doesn't equal my 1RM (I’ve never calculated it), just the entire weight I will be using that exercise. My work out takes 90minutes if best, sometimes longer - I wouldn't be at all surprised if I'm over training.
still fucking around with it but getting a little closer, i really do need to sort out core and bicep training though ..