At the suggestion of DDawg, I'm posting my split. As the title suggests, it's a high-volume and relatively detailed split. I got it from my dad (he's 52 and has been doing it for 3 straight years) and have made a few variations. I say that because it helps explain some of the peculiar variations you will see later, especially when doing chest and shoulders. The routine is a push/pull split, with shoulder work being on its own day and leg days in between upper body. It does not cycle = each day of week is designated. Well, here it goes:
Mon: Back/Lats/Bis
Tues: Legs/Mini-Shoulder (about 60% full shoulder)
Wed. Chest/Tris
Thurs: Legs/Bis
Fri: Shoulders
Sat: Off
Sunday: Chest/Tris
Core/Cardio: I try to do a little core work and cardio every day, but end up at about 3-4 times/week. I've been skipping cardio lately cause I haven't had time, and I tell myself I'm bulking so I don't need to do it.
(Note: For simplicity's sake, I'm not going to be listing all my weights for each exercise. I follow this principle: I increase one "weight increment" each set, with the goal that I'm barely able to complete that last rep on my last set. A "weight increment" changes depending on which exercise. For dumbell curls = 5 lbs, dumbell military presses = 10 lbs., etc. For machines it tends to be one pin-hole lower (sometimes 5 or 10 lbs.). I'm aiming at pyramiding my weight up while maintaining my target rep range. As I get stronger, the weight I start with increases, and so forth.)
Monday: Backs/Lats/Bis (I do my rowing motions (back) before pull-downs (lats) and that's why I call it Backs/Lats)
Back
One-armed Bandits (Single DB Row) 3x8
Bent-Over Rows w/ Smith Machine (Inside Grip) 3x8
Bent-Over Rows w/ Smith Machine (Outside Grip) 3x8
T-Bar Rows (Wide Grip) 4x8
Superset A X3 [Seated Cable Row x8 + Seated Back Row Machine (Inside Grip) x8]
Superset B X3 [Inclined Cable Rows x8 + Seated Back Row Machine (Outside Grip) x8]
Lats
Superset C X3 [Lat Pull-Down (Wide Grip) x8 + Straight-arm Pull-downs w/ straight bar x8]
Superset D X3 [Behind-Head Pull Down x8 + Straight-arm Pull-downs w/ rope x8]
Lat Pull-down (Close-Grip) 3x8
Lat Pull-down (Underhand) 3x8
Rotary Lat Pull-down Machine Single arm 2x8
Rotary Lat Pull-down Machine Both arms 2x8
Bent-arm Pull-over Machine 4x8
Bent-arm Dumbell Pull-over 2x8
Bis
Straight Bar Curl 3x8
21s 3x21
Inclined Dumbell Curls (Both at same time, not alternating) 3x8
Standing EZ Curl Bar (Inside frip) 3x8
Preacher Curl (Inside grip) 3x8
One-armed Concentration Curls w/ Cables 3x8
Overhead Cable Curls 4x8 (till failure really)
My Bi routine is a work in progress. Sometimes I add standing DB curls, Zottmans, or do EZ Bar curl instead of BB because I have forearm and elbow problems.
There is an overall method to my madness. I like to do more compound/power/overall exercises and then hit immediately with a isolation exercise. I feel like the first exercise rushes blood to the area, and the second really shapes the muscle.
This took me a while, and if people are interested I'm more than willing to put the rest of my routine. I especially think my Chest and Shoulder routines are kick-ass, though I'm pretty lost when it comes to legs. I've recently added an Olympic lifting class on leg days, and that's been a fun change of pace. Please critique/flame me because my mind tells me I'm overtraining. It's just that I enjoy running my ass ragged in the gym and feel like I've gotten good results from this.
Mon: Back/Lats/Bis
Tues: Legs/Mini-Shoulder (about 60% full shoulder)
Wed. Chest/Tris
Thurs: Legs/Bis
Fri: Shoulders
Sat: Off
Sunday: Chest/Tris
Core/Cardio: I try to do a little core work and cardio every day, but end up at about 3-4 times/week. I've been skipping cardio lately cause I haven't had time, and I tell myself I'm bulking so I don't need to do it.
(Note: For simplicity's sake, I'm not going to be listing all my weights for each exercise. I follow this principle: I increase one "weight increment" each set, with the goal that I'm barely able to complete that last rep on my last set. A "weight increment" changes depending on which exercise. For dumbell curls = 5 lbs, dumbell military presses = 10 lbs., etc. For machines it tends to be one pin-hole lower (sometimes 5 or 10 lbs.). I'm aiming at pyramiding my weight up while maintaining my target rep range. As I get stronger, the weight I start with increases, and so forth.)
Monday: Backs/Lats/Bis (I do my rowing motions (back) before pull-downs (lats) and that's why I call it Backs/Lats)
Back
One-armed Bandits (Single DB Row) 3x8
Bent-Over Rows w/ Smith Machine (Inside Grip) 3x8
Bent-Over Rows w/ Smith Machine (Outside Grip) 3x8
T-Bar Rows (Wide Grip) 4x8
Superset A X3 [Seated Cable Row x8 + Seated Back Row Machine (Inside Grip) x8]
Superset B X3 [Inclined Cable Rows x8 + Seated Back Row Machine (Outside Grip) x8]
Lats
Superset C X3 [Lat Pull-Down (Wide Grip) x8 + Straight-arm Pull-downs w/ straight bar x8]
Superset D X3 [Behind-Head Pull Down x8 + Straight-arm Pull-downs w/ rope x8]
Lat Pull-down (Close-Grip) 3x8
Lat Pull-down (Underhand) 3x8
Rotary Lat Pull-down Machine Single arm 2x8
Rotary Lat Pull-down Machine Both arms 2x8
Bent-arm Pull-over Machine 4x8
Bent-arm Dumbell Pull-over 2x8
Bis
Straight Bar Curl 3x8
21s 3x21
Inclined Dumbell Curls (Both at same time, not alternating) 3x8
Standing EZ Curl Bar (Inside frip) 3x8
Preacher Curl (Inside grip) 3x8
One-armed Concentration Curls w/ Cables 3x8
Overhead Cable Curls 4x8 (till failure really)
My Bi routine is a work in progress. Sometimes I add standing DB curls, Zottmans, or do EZ Bar curl instead of BB because I have forearm and elbow problems.
There is an overall method to my madness. I like to do more compound/power/overall exercises and then hit immediately with a isolation exercise. I feel like the first exercise rushes blood to the area, and the second really shapes the muscle.
This took me a while, and if people are interested I'm more than willing to put the rest of my routine. I especially think my Chest and Shoulder routines are kick-ass, though I'm pretty lost when it comes to legs. I've recently added an Olympic lifting class on leg days, and that's been a fun change of pace. Please critique/flame me because my mind tells me I'm overtraining. It's just that I enjoy running my ass ragged in the gym and feel like I've gotten good results from this.
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