Here's some background on what I'm doing ...
I've been doing an upper/lower split for a while, and want to switch to a more targeted routine than the compound movements I've been doing once my White FLOOD log is finished this weekend ... I've gotten good gains doing both compound routines or targeting specific muscle goups so this is in no way a step back or a leap forward in terms of expected results (at least for now) ... my recovery is pretty good, and this will not be a straight 5-day split - rest days will be taken when my body says it's time to take it easy... cardio will be done after workouts and/or on its own day
I just wanted to know if anyone sees something in this plan that needs tweaking that I may have missed
rep ranges are 6-8 except for warmup sets
Day 1 quads/hamstrings
Squats (4 sets)
Leg press (3 sets)
Leg extensions (3 sets)
Leg curls (3 sets)
SLDL (3 sets)
Day 2 chest/abs
Bench press (4 sets)
Incline dumbell press (3 sets)
Chest dips (3 sets)
Hanging leg raise (3 sets to failure)
Weighted crunches (3 sets to failure)
Day 3 back/forearms
Deadlift (4 sets)
Yates row (4 sets)
Chin ups (3 sets)
Seated row (3 sets)
Behind back wrist curl (3 sets)
Reverse wrist curl
Day 4 shoulders/calves
Seated back press (4 sets)
Side laterals (3 sets)
Rear laterals (3 sets)
Shrugs (3 sets)
Standing calf raises (3 sets - 10-15 reps)
Seated calf raises (3 sets)
Day 5 triceps/biceps/abs
Close grip bench press (3 sets)
Skullcrushers (3 sets)
Barbell curls (3 sets)
Hammer dumbell curls (3 sets)
Machine crunches (3 sets to failure)
Twisting crunches (3 sets to failure)
I've been doing an upper/lower split for a while, and want to switch to a more targeted routine than the compound movements I've been doing once my White FLOOD log is finished this weekend ... I've gotten good gains doing both compound routines or targeting specific muscle goups so this is in no way a step back or a leap forward in terms of expected results (at least for now) ... my recovery is pretty good, and this will not be a straight 5-day split - rest days will be taken when my body says it's time to take it easy... cardio will be done after workouts and/or on its own day
I just wanted to know if anyone sees something in this plan that needs tweaking that I may have missed
rep ranges are 6-8 except for warmup sets
Day 1 quads/hamstrings
Squats (4 sets)
Leg press (3 sets)
Leg extensions (3 sets)
Leg curls (3 sets)
SLDL (3 sets)
Day 2 chest/abs
Bench press (4 sets)
Incline dumbell press (3 sets)
Chest dips (3 sets)
Hanging leg raise (3 sets to failure)
Weighted crunches (3 sets to failure)
Day 3 back/forearms
Deadlift (4 sets)
Yates row (4 sets)
Chin ups (3 sets)
Seated row (3 sets)
Behind back wrist curl (3 sets)
Reverse wrist curl
Day 4 shoulders/calves
Seated back press (4 sets)
Side laterals (3 sets)
Rear laterals (3 sets)
Shrugs (3 sets)
Standing calf raises (3 sets - 10-15 reps)
Seated calf raises (3 sets)
Day 5 triceps/biceps/abs
Close grip bench press (3 sets)
Skullcrushers (3 sets)
Barbell curls (3 sets)
Hammer dumbell curls (3 sets)
Machine crunches (3 sets to failure)
Twisting crunches (3 sets to failure)
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