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  • Training splits

    im stag on my routine. Ok everyone now let me know what you would like me to guinnea pig . Here is what i have been doing


    monday:
    chest/bi's

    Tuesday:
    legs

    Wed:
    day off

    Thursday:
    back/traps

    friday:
    Shoulders/Tris
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  • #2
    this has been working for me...

    mon
    chest/calves

    tues
    biceps/forearms/abs

    wed
    shoulders/traps

    thurs
    triceps/quads

    fri
    back/hams
    jdouchebag for president

    Comment


    • #3
      Day 1 Chest+ Biceps+ Triceps+ Cardio

      Incline Bench Press 4 sets 14, 12, 12, 8
      Flat Dumbbell Press 4 sets 12, 8, 6 + Drop Set
      Dips 3 sets Attempt as much as possible. If >12, put weight
      Concentration Curls 4 sets 12,12,8 + Drop set
      Hammer Curls 3 sets 12, 8, 8
      Skull Crusher 3 sets 12, 8, 6 + Drop Sets
      Triceps Extension 2 sets 12, 8
      CARDIO for 35 minutes

      Day 2 Legs + Abs


      Squats 4 sets 14, 14,12,8
      Leg Extensions 3 sets 12,12,8
      Stiff-legged deadlift 3 sets 12,12,10
      Standing Calf Raises 4 sets 14, 14,12 + Drop Set
      Abdominal Crunches 4 sets try as much as possible each set

      Day 3 Back + Shoulders + Abs

      Machine Pull down 3 sets 12,12,8
      One arm dumbbell row 3 sets 12,12,6
      Hyperextensions 3 sets 12,12,8 (use additional weight if possible)
      Dumbbell Presses 4 sets 12,8,8,6
      Rear delt Bent over Raises 3 sets 12,12,8
      Leg Lifts (Lower Abs) 3 sets As much as possible

      Day 4 Rest

      In the morning on an empty stomach 30-40 minutes cardio

      Comment


      • #4
        Sunday: Legs/Cardio

        Legs
        • Leg Extensions: 3 Sets x 12 Reps
        • Squats (Wide Leg): 5 Sets x 8-12 Reps
        • Hack Squats: 4 Sets x 12-15 Reps
        • Lunges: 4 Sets
        • Leg Curls: 5 Sets x 12 Reps

        Cardio
        • Stepper: 10 minutes



        Monday: OFF


        Tuesday: Chest/Biceps/Calves/Cardio

        Chest
        • Incline Barbell Press: 5 Sets x 8-15 Reps
        • Flat Bench Flyes: 3 Sets x 12 Reps
        • Cable Crossovers: 3 Sets x 15 Reps
        • Dumbbell Pullovers: 2 Sets x 10 Reps

        Biceps
        • Barbell Curls: 4 Sets x 10-12 Reps
        • Rope Cable Hammer Curls: 4 Sets x 15 Reps

        Calves
        • Pick an exercise and do 5 sets for at least 20 reps.

        Cardio
        • Stationary Bike: 30 minutes



        Wednesday: Back/Abs

        Back
        • Bent-Over Rows: 5 Sets x 8-12 Reps
        • T-Bar Rows (underhand grip): 3 Sets x 10 Reps
        • Cable Rows: 3 Sets x 12 Reps
        • Chins: 5 Sets x 12-15 Reps
        • Hyper Extensions: 3 Sets x 20 Reps

        Abs
        • Pick any movement and do 4 sets for at least 25 reps.



        Thursday: OFF


        Friday: Shoulders/Triceps/Calves/Cardio

        Shoulders
        • Standing Shoulder Presses: 4 Sets x 6-12 Reps
        • One-Arm Shoulder Presses: 3 Sets x 12 Reps
        • Upright Rows: 3 Sets x 12 Reps
        • Rear Delt Flyes: 3 Sets x 15 Reps
        • Standing Laterals: 2 Sets x 15 Reps

        Triceps
        • Tricep Pushdowns: 4 Sets x 15 Reps
        • Skullcrushers: 4 Sets x 6-12 Reps

        Calves
        • Pick an exercise and do 5 sets for at least 20 reps.

        Cardio
        • Treadmill: 25 minutes, varying the incline and speed.



        Saturday: Makeup Day

        Hit those muscle groups which you haven't hit correctly during the week. Cardio is a must on this day. Intensity and length will vary on energy levels and current conditioning

        Comment


        • #5
          Monday: Chest/Biceps/Calves

          Chest
          • Flat Bench Presses: 5 Sets x 8 Reps
          • Incline Dumbbell Presses: 4 Sets x 8 Reps
          • Flat Dumbbell Flyes: 3 Sets x 8 Reps
          • Close Grip Bench Presses: 4 Sets x 8 Reps

          Biceps
          • Straight Barbell Curls: 4 Sets x 8 Reps
          • Close EZ Bar Curls: 4 Sets x 8 Reps

          Calves
          • Standing Calf Raises: 4 Sets x 12 Reps
          • Seated Calf Raises: 4 Sets x 12 Reps



          Tuesday: Legs/Abs

          Legs
          • Squats: 5 Sets x 8 Reps
          • Leg Presses: 4 Sets x 8 Reps
          • Stiff-Legged Deadlifts: 4 Sets x 8 Reps
          • Leg Extensions: 4 Sets x 8 Reps
          • Leg Curls: 4 Sets x 8 Reps

          Abs
          • Straight Leg Lifts: 4 Sets x 12 Reps
          • Bent Knee Leg Lifts: 4 Sets x 12 Reps
          • Incline Sit-Ups: 4 Sets x 12 Reps


          Wednesday: OFF



          Thursday: Back/Calves

          Back
          • Cable Pulldowns: 4 Sets x 8 Reps
          • Reverse Barbell Rows: 4 Sets x 8 Reps
          • Dumbbell Rows: 4 Sets x 8 Reps
          • Barbell Shrugs: 4 Sets x 8 Reps
          • Rear Shrugs: 3 Sets x 8 Reps

          Calves
          • Standing Calf Raises: 4 Sets x 12 Reps
          • Seated Calf Raises: 4 Sets x 12 Reps



          Friday: OFF



          Saturday: Shoulders/Triceps/Abs

          Shoulders
          • Rear Military Presses: 5 Sets x 12 Reps
          • Front Military Presses: 5 Sets x 12 Reps
          • Bent-Over Laterals: 4 Sets x 12 Reps

          Triceps
          • Nose Breakers: 4 Sets x 8 Reps
          • Dips: 4 Sets x 8 Reps
          • Tricep Pushdowns: 4 Sets x 8 Reps

          Abs
          • Straight Leg Lifts: 4 Sets x 12 Reps
          • Bent Knee Leg Lifts: 4 Sets x 12 Reps
          • Incline Sit-Ups: 4 Sets x 12 Reps



          Sunday: OFF

          Comment


          • #6
            Cycle: 6-Day Split Routine, Two Days On,

            Cycle: One Day Off, One Day On, Two Days Off, Repeat.
            Goal: Muscle Strength And Size



            Monday: Chest/Shoulders/Triceps

            Chest
            • Incline Bench Presses: 2 Sets X 8 Reps
            • Dumbbell Presses: 2 Sets X 8 Reps
            • Incline Flyes: 2 Sets X 8 Reps
            • Flat Bench Presses: 2 Sets X 8 Reps
            • Cable Crossovers: 2 Sets X 15 Reps

            Delts
            • Machine Rear Laterals: 3 Sets X 10 Reps
            • Side Laterals: 3 Sets X 10 Reps
            • Machine Laterals: 3 Sets X 10 Reps
            • Seated Presses: 2 Sets X 6 Reps

            Triceps
            • Overhead Tricep Extensions: 3 Sets X 12 Reps
            • Lying Tricep Extensions: 3 Sets X 12 Reps

            Abs
            • Ab Crunches: 3 Sets X 15 Reps



            Tuesday: Legs/Calves

            Legs
            • Squats: 4 Sets X 6-15 Reps
            • Lying Leg Curls: 4 Sets X 15 Reps
            • Sissy Squats: 4 Sets X 15 Reps
            • Stiff Leg Deadlifts: 4 Sets X 15 Reps

            Calves
            • Standing Calf Machine: 4 Sets X 15 Reps
            • Seated Calf Raises: 4 Sets X 15 Reps

            Abs
            • Reverse Ab Crunches: 3 Sets X 15 Reps



            Wednesday: OFF



            Thursday: Back/Biceps

            Back
            • Barbell Rows: 3 Sets X 6-8 Reps
            • Dumbbell Rows: 3 Sets X 8 Reps
            • Seated Cable Rows: 3 Sets X 10 Reps
            • Chins: 3 Sets To Failure
            • Deadlifts: 2 Sets X 6-8 Reps
            • Shrugs: 4 Sets X 15 Reps

            Biceps
            • Preacher Curls: 3 Sets X 8 Reps
            • Seated Dumbbell Curls: 3 Sets X 8 Reps

            Abs:
            • Ab Rope Crunches: 3 Sets X 15 Reps



            Friday: OFF




            Saturday: OFF



            Sunday: REPEAT
            Last edited by trizz; 06-20-2006, 05:10 PM.

            Comment


            • #7
              I've been preaching a Push, Pull, Leg 5x5 to everyone I've been training with lately.

              Comment


              • #8
                I follow DoggCrapp's method of training. Been training this way for almost 2 years, and I don't think I'll ever change it.

                Comment


                • #9
                  monday - chest/triceps
                  tuesday - legs/biceps
                  wends - shoulder/back
                  thurs - chest/misc isolations
                  fri - legs/biceps/triceps

                  abs everyday or as you prefer
                  cardio daily or as you prefer

                  sometimes i take thurs off and do upper body/lower body supersets on friday including bis n tris n it as well (aka body numbing workouts).

                  Comment


                  • #10
                    Originally posted by SonnyTheBull
                    I follow DoggCrapp's method of training. Been training this way for almost 2 years, and I don't think I'll ever change it.

                    i've been doing some reading on this when I have the time .... i'm very interested in trying this out .... maybe in the winter
                    jdouchebag for president

                    Comment

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