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5-day split ... any tweaks?

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  • 5-day split ... any tweaks?

    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)
    jdouchebag for president

  • #2
    Looks good to me, my preferred looks like this though:

    Chest/tri
    Back
    Delt/traps
    legs

    and I get my biceps/4arms in on either Delt day or Back day, preferably back day, but sometimes that back-work just fucking kills me, and I cant get anythin else in.

    I usually prefer to throw the calves in with my legs as well. I dont do much calf work, being as I Jump rope on cardio day, which seems to be building my calves pretty solid.

    I've tried doing an "arm day", that shit just doesnt work for me. I have to break down the arms and work them with other body parts.

    Your split looks pretty good how you have it, just dropping my 2 cents.

    Go Get'm Tiger!

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    • #3
      Personally I would throw legs in the middle to break things up and give your upper body a rest otherwise it looks really good.

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      • #4
        Originally posted by ddawg91
        Personally I would throw legs in the middle to break things up and give your upper body a rest otherwise it looks really good.
        yeah, I could swap legs with back .... just don't want those two days close to each other cuz deads kill my hams and I need time off from leg work the next day

        as always, appreciate the input
        jdouchebag for president

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        • #5
          Originally posted by strester
          yeah, I could swap legs with back .... just don't want those two days close to each other cuz deads kill my hams and I need time off from leg work the next day

          as always, appreciate the input
          I understand that, anytime.

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          • #6
            Originally posted by strester
            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
            Nice !!

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