This is my first "help me with my split thread". It's lengthy, but I hope some of you will read through and help me out!
Stats:
5'10"
195lbs
16%BF
Cutting
I begin each workout with about 10 minutes of high intensity cardio, to really get the blood flowing, I've improved alot since I started doing this. Once I grew out of newbieness I've realised how beneficial cardio is.
Sunday - Chest
I have a weak chest, so I give it its own day.
Incline Bench Press, because my upper chest is now lagging. 4-5 sets 6-12 reps
Machine Flyes, these put less stress on my wrists, so I can really crank out some heavy sets for a nice chest pump. 1 warm up set. 3 or 4 HEAVY sets.
Flat Bench, 3 sets 4-8 reps
Flat bench drop sets, about 145lbs starting, five 20 pound weight drops 6-8 reps
Incline drop sets, same as flat drop sets
Finish up with a little ab work
Monday - Cardio
about 30 minutes HIT Cardio. Because Chest day often gets my lats a little sore, so I take the day off weights to let them recover, as Tuesday is back day.
Tuesday - Back
Deads supersetted with Hypers. 4 sets each, 8-12 reps each
Rows, 3 sets 8-12 reps
Chins, I fuckin suck at chins, 4 sets of 3-4 reps
Lat pulls, 3 sets 6-8 reps
Shrugs, 4 sets infront, 4 in the back, 4 DB. As heavy as my grip will allow
maybe some abwork
Wednesday - Cardio
About 30 min HIT Cardio. Thursday is leg day, letting my lowerback and hammies recover.
Thursday - Legs
Squats, 1 warm up set, about 4 working sets, 6-8 reps
Leg press, 3 heavy sets, 6-8 reps
Leg Extensions, 3 heavy drop sets, Four 15lb weight drops
Stiff Deads, 3-4 sets, 6-8 reps
Leg Curls, 3-4 light drop sets
Standing Calf Raises, 4 sets HEAVY, I really make these excruciating
little abwork
Friday - Delts & Tris
Military, 4-5 sets 6-10reps
Lateral Raises, 3 sets 6-10 reps
Incline Shoulder Press, 4 sets 6-10 reps
Machine Rear Delts, 3 sets 6-10 reps
DB french curl(skullcrushers), 5 sets 6-10reps
BB French curls, 3 sets 6-10 reps
Pressdowns, 4 drops sets
Saturday - Cardio
About 30 min HIT Cardio.
This is where I need help
I can't seem to find a real great spot to squeeze in my Bicep and 4arm, I'll just squeeze them in on a day where I have energy left after my workout. It seems most logical to do them with my back, but my backwork just DRAINS me. I was thinking about inserting an arms day and devoting my Delt day intirely to delts(becuz my delts are lagging). I dont Know the best way to work my arm day into my schedual though. Help?
Any other suggestions would be appreciated.
Thanks.
Stats:
5'10"
195lbs
16%BF
Cutting
I begin each workout with about 10 minutes of high intensity cardio, to really get the blood flowing, I've improved alot since I started doing this. Once I grew out of newbieness I've realised how beneficial cardio is.
Sunday - Chest
I have a weak chest, so I give it its own day.
Incline Bench Press, because my upper chest is now lagging. 4-5 sets 6-12 reps
Machine Flyes, these put less stress on my wrists, so I can really crank out some heavy sets for a nice chest pump. 1 warm up set. 3 or 4 HEAVY sets.
Flat Bench, 3 sets 4-8 reps
Flat bench drop sets, about 145lbs starting, five 20 pound weight drops 6-8 reps
Incline drop sets, same as flat drop sets
Finish up with a little ab work
Monday - Cardio
about 30 minutes HIT Cardio. Because Chest day often gets my lats a little sore, so I take the day off weights to let them recover, as Tuesday is back day.
Tuesday - Back
Deads supersetted with Hypers. 4 sets each, 8-12 reps each
Rows, 3 sets 8-12 reps
Chins, I fuckin suck at chins, 4 sets of 3-4 reps
Lat pulls, 3 sets 6-8 reps
Shrugs, 4 sets infront, 4 in the back, 4 DB. As heavy as my grip will allow
maybe some abwork
Wednesday - Cardio
About 30 min HIT Cardio. Thursday is leg day, letting my lowerback and hammies recover.
Thursday - Legs
Squats, 1 warm up set, about 4 working sets, 6-8 reps
Leg press, 3 heavy sets, 6-8 reps
Leg Extensions, 3 heavy drop sets, Four 15lb weight drops
Stiff Deads, 3-4 sets, 6-8 reps
Leg Curls, 3-4 light drop sets
Standing Calf Raises, 4 sets HEAVY, I really make these excruciating
little abwork
Friday - Delts & Tris
Military, 4-5 sets 6-10reps
Lateral Raises, 3 sets 6-10 reps
Incline Shoulder Press, 4 sets 6-10 reps
Machine Rear Delts, 3 sets 6-10 reps
DB french curl(skullcrushers), 5 sets 6-10reps
BB French curls, 3 sets 6-10 reps
Pressdowns, 4 drops sets
Saturday - Cardio
About 30 min HIT Cardio.
This is where I need help
I can't seem to find a real great spot to squeeze in my Bicep and 4arm, I'll just squeeze them in on a day where I have energy left after my workout. It seems most logical to do them with my back, but my backwork just DRAINS me. I was thinking about inserting an arms day and devoting my Delt day intirely to delts(becuz my delts are lagging). I dont Know the best way to work my arm day into my schedual though. Help?
Any other suggestions would be appreciated.
Thanks.
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