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Post your split

M

McFLy

super m0derator
Mine is

Saturday chest/calvs


Incline 3 sets
Decline 3 sets
Flat 3 sets
Incline cable flys 3 sets
Decline cable flys 3sets
Flat cable 3sets


Seated calve raise 4 sets
Leg press calve raise 5 sets


Sunday back/abs


Deadlifts 4 sets
Chin ups 6 sets
Bent over row 3 sets
Seated row 3 sets
Pull overs 4 sets


Cable crunch 5 sets
Machine crunch 5 sets
Barbell roll outs 3 sets


Wendsday arms/shoulders


Close grip bench 3 sets
Dips 3 sets
Skull crusher 3 sets
Cable over head (rope) extensions 2 sets
Revers push downs 2 sets



Dumbell curls 4 sets
Behind head curls 3 set
Preacher curls 2 sets
Hammer curls 5 sets


Shoulders
Machine press
Side lateral raises dumbells
Machine side laterals
Bent over dumbell raise


Legs /forearms/abs Thursday


Squats 10x5
Horizontal leg press x3
Dumbell ply lunges x3
Stiff leg deadlifts x3


Forearms
Cable behind back curls x5
Standing curls barbell in front




Criticise it all u want its a bodybuilding routine one of 3 I use this one I'm using ATM it works for me and gives good aesthetics. Not power or used for mass I'm cutting with this ATM and its really bringing out the shape and cutting the fat nicely.
 
Mine will soon be nuts

Monday - AM) Chest/Back PM) Shoulders/Arms
Tuesday - Legs
Wednesday - AM) Chest/Back PM) Shoulders/Arms
Thursday - Legs
Friday - AM) Chest/Back PM) Shoulders/Arms
Saturday - Legs
Sunday - Rest
 
rmwing said:
Mine will soon be nuts

Monday - AM) Chest/Back PM) Shoulders/Arms
Tuesday - Legs
Wednesday - AM) Chest/Back PM) Shoulders/Arms
Thursday - Legs
Friday - AM) Chest/Back PM) Shoulders/Arms
Saturday - Legs
Sunday - Rest
Click to expand...


Can I ask why?

Mine is
M-chest and bis

Th-chest and bis
 
Monday is squats, bench rows

Wednesday is deads, squats, dips

Friday is squats, bench and rows

Plus some other mucking around each day if I have time
 
Sunday - Chest/abs
Monday - Legs/lowerback
Tuesday - Shoulders/abs
Wednesday - Off
Thursday - Arms
Friday - Back/lowerback
Saturday - Off
 
Monday Morning Cardio

Tyre Flips/Ropes/Sleds/RPM Bike


Monday PM - Upper Body Power (Most sets kept under 5 reps)

Bench Press
Military Press
Pullups
Rows
Shrugs
Weighted Dips


Tuesday - Lower Body Power

Back Squats
Leg Press
Leg Extensions
SLDL
Hamstring Curls
Calf Raises


Wednesday Morning Cardio

Tyre Flips/Ropes/Sleds/RPM Bike


Thursday - Back and Shoulders Hypertrophy

Seated DB Press
DB Rows
BB Shrugs
Pullups
Chest Supported Rows
Seated Cable Rows
DB Lateral Raise


Friday Morning Cardio

RPM Bike


Friday PM - Legs Hypertrophy

Front Squats
GHR
Leg Extensions
Hamstring Curls
SLDL
Calf Raises


Saturday - Chest and Arms Hypertrophy

DB Bench Press
CGBP with Bands
DB Flys
DB Pullovers
Dips
Incline Bench Press
Preacher Curls
Hammer Curls


Its a great program because i still get to lift heavy on Monday and Tuesday and then for the rest of the week you split up the muscle groups and focus on hypertrophy.
 
Upper A
Bench
Row
OHP
Shrug
Ezy Curl
Closegrip

Lower A
Front Squat
RDL
Leg Press
Standing Calf
Seated Calf
Hyperextensions
Crunches

Upper B
Incline
Pullups
Lat Raise
Kelso shrug
Incline DB curl
Ezy pushdowns

Lower B
Deadlift
Hack squat
Leg curl
Seated calf
Standing calf
Side bend/crunches
Lying leg raises

Basically 4 days a week.. ideally Mon, Tues, Thurs, Fri but I just fit in the 4 days however I can.

Progression is roughly:
2x12-15, 3x8-10, 4x6, 5x5, 6x3 then repeat using 2x12-15 as deload
 
Monday: Quads and biceps
Tuesday: Chest & Calf's
Wednesday: Cardio
Thursday: Hamstrings & Back
Friday: Shoulders & Triceps
Saturday: Cardio
 
McFly - you do pretty high volume work. 13 sets for tri's and 12 sets for bi's? Do you find your elbows/wrists getting sore sometimes?
 
judgey said:
McFly - you do pretty high volume work. 13 sets for tri's and 12 sets for bi's? Do you find your elbows/wrists getting sore sometimes?
Click to expand...

Hey mate,


Nah coz I'm only hitting them once every 7 days I want to really sink my teeth in to them. When I change to a 2 time per week I decrease the volume and up the intercity. I have a slight case if tendernites In my right elbow but as long as I do shrugs and forearm work it keeps it at bay. I usually shrug every nite with 20 kg dumbells at home it Keeps my elbows Feeling strong dint ask me why, Before that I never did trap work as I am very trap dominant my traps get a pump from using a knife and fork. I also avoid elbow destroyers like close grip bench for this I use palms facing in dumbells, it really smashes them with our the wrist pain, I also avoid those pussy bench dips. My joints are in okay condition coz I switch to phases of isolation only excercise for 6 week deload periods inspired by frank zane.
 
Currently doing -

Monday - Legs, shoulders
Wednesday - Chest, biceps
Thursday - Back, triceps
Saturday - Repeat
 
That's like mine but different

1. Back biceps.
2. Chest triceps.
3. Shoulders legs.

Abs whenever, try and get at least 4 days a week
 
Mon

Bench Press
CGBP
Body Weight Pull Ups
Rows
Arms

Wed

Front Squats
Deadlift
Shrug/GHR
Calves/Abs

Fri

Incline BP
OHP
Weighted Pull Ups
Rows
Arms

Sat

Squats
Light Deadlift
Lunges
Calves/Abs
 
when not injured etc.

Tues: Chest, Shoulders, Tris
Thurs: Legs, Back, Bis
Sat: Chest, Shoulders, Tris
Sun: Legs, Back, Bis
Alternate lower and upper ab work before each session


Cardio etc. other days
 
Monday
Back and Bi's
Deads 3 x 8-12
Bent Row 3 x 8-12
Curls 3 x 8-12
Chins 3 x fail

Tuesday
Chest, Shoulders, Tri's
Bench 3 x 8-12
OHP 3 x 8-12
Skull Crushers 3 x 8-12
Pushups 3 x fail

Wednesday
Legs and Abs
Squats 3 x 8-12
SLDL 3 x 8-12
Calf Raise 3 x 8-12
Crunches 3 x fail

Thursday
Cardio
Sprints x fail or
20 minute run (jog 12 minutes run 6 minutes sprint 2 minutes) or
and other HIIT wariety

Friday
Power
Deads 3-5 x 3-5
Bench 3-5 x 3-5

Saturday
Power
Squats 3-5 x 3-5
OHP 3-5 x 3-5

(or combine both poer sessions on one day)

Sunday
Cardio
Sprints x fail or
20 minute run (jog 12 minutes run 6 minutes sprint 2 minutes) or
and other HIIT wariety

I can do all the power workout on the friday or the saturday which certainly helps in time management. I vary the sets depending on my energy levels. The muscle building, hypertrophy or whatever done the first 3 days in the week is great because they are the most enthusiastic days I have:p
 
What I started doing at the beginning of this year:


DAY 1
Squat
Seated Leg Extensions & Reverse Leg Curls
Seated Calf Raises
finisher - Incline full sit ups

DAY 2
Bend Over Barbell rows
Dead Lifts
Lat Pulldown
finisher - Chin Ups & Hyperextensions

DAY 3
Bench Press
Dumbbell Flyers
Incline Bench Press
finisher - Dips & Abs

DAY 4
Military Press
Arnold Press
Side & Front Laterals
finisher - Abs

DAY 5
Barbell Curls
Alternate Dumbbell Curls
Tricep Push Downs
Scull Crushers
finisher - Push Ups & Reverse Push Ups & Abs
 
How do you guys adjust volume? Just decrease if you're still sore when the next workout rolls around?

Mon: Bench/MilitaryPress/Triceps
Tues: Back/Biceps
Wed: Squats
Thurs/Fri/Sat = mon/tues/wed.

I get OK results, so I stick with it.... It's not written down anywhere though.
 
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