View Full Version : My Split... Feedback Please.
so this week was my 2nd week of my new split i started doing. i had good luck with it so far. just wondering if you guys would have any suggestions or changes i should make to it. it goes like this:
1-chest
incline barbell press -4sets
incline dumbbell press -4sets
seated machine press -4sets
flat bench dumbbell fly -4sets
then
tricep pushdowns - 4 sets
dumbell side laterals - 4 sets
2-back
-wide grip chins -4sets
-barbell pullovers -4sets
-barbell rows -4sets
-deadlifts -4sets
then
ez bar curls -3sets
wide grip barbell curls -3sets
3-off
4-shoulders
-barbell press -4sets
-dumbell side laterals -3 triple dropsets
-rear delt fly -4sets
-cable side laterals -3sets
-barbell shrugs -4sets
5-arms
-ez bar curls -3sets
-wide grip barbell curls -3sets w/ 1 dropset
-hammer curls -3sets
-reverse preacher curls -3sets
-skull crushers -3sets
-one arm reverse grip cable pulldowns -3sets
-tricep pushdowns -3sets w/ 1 dropset
6- legs
-leg extensions -4sets
-leg curls -4sets
-squats -4sets
-barbell lunges -3sets
-stiff legged deads -4sets
-standing calf raises -4sets
abs are trained at various times depending on time and feel.
any feedback would be greatly appreciated! thanks brothers.
scals17
04-11-08, 12:21 am
so this week was my 2nd week of my new split i started doing. i had good luck with it so far. just wondering if you guys would have any suggestions or changes i should make to it. it goes like this:
1-chest
incline barbell press -4sets
incline dumbbell press -4sets
seated machine press -4sets
flat bench dumbbell fly -4sets
then
tricep pushdowns - 4 sets
dumbell side laterals - 4 sets
2-back
-wide grip chins -4sets
-barbell pullovers -4sets
-barbell rows -4sets
-deadlifts -4sets
then
ez bar curls -3sets
wide grip barbell curls -3sets
3-off
4-shoulders
-barbell press -4sets
-dumbell side laterals -3 triple dropsets
-rear delt fly -4sets
-cable side laterals -3sets
-barbell shrugs -4sets
5-arms
-ez bar curls -3sets
-wide grip barbell curls -3sets w/ 1 dropset
-hammer curls -3sets
-reverse preacher curls -3sets
-skull crushers -3sets
-one arm reverse grip cable pulldowns -3sets
-tricep pushdowns -3sets w/ 1 dropset
6- legs
-leg extensions -4sets
-leg curls -4sets
-squats -4sets
-barbell lunges -3sets
-stiff legged deads -4sets
-standing calf raises -4sets
abs are trained at various times depending on time and feel.
any feedback would be greatly appreciated! thanks brothers.
Looks pretty good. My thoughts are why you are doing 2 bicep exercises after back as your only doing 1 tricep exercise after chest. Remember your triceps are 2/3 of your arm. Other than that, I think that you should probably add dips on your chest day, as you are hitting the upper chest real nice, but seemingly neglecting the lower chest. IMO 9 sets for arms is low. I'm big into volume so maybe thats just me and you grow better lower volume. That's up to you and your body. Otherwise you look good.
One question though. Are you cutting or bulking? Because the key to a successful split is the diet so make sure the nutrition is on par as well.
AllSheWrote
04-11-08, 2:34 am
Where are your dips!?...
Add several sets of dips to your chest or shoulder day, if you can do weighted dips, do 'em..
Make sure you go low enough, make your arm form a 90 degree angle at the elbow.
Dips, fuck yeah dips...
IMO you are haqve too many sets especially for delts.
crazy_rahul
04-11-08, 7:12 am
nice schedule
i read sumwhr that chest day could use a lil wide grip chins.
since back and chest work in an opposing manner.
u get a good stretch on the outer chest
also i had a doubt about pullovers, i thot they work the chest.
??
Looks pretty good. My thoughts are why you are doing 2 bicep exercises after back as your only doing 1 tricep exercise after chest. Remember your triceps are 2/3 of your arm. Other than that, I think that you should probably add dips on your chest day, as you are hitting the upper chest real nice, but seemingly neglecting the lower chest. IMO 9 sets for arms is low. I'm big into volume so maybe thats just me and you grow better lower volume. That's up to you and your body. Otherwise you look good.
One question though. Are you cutting or bulking? Because the key to a successful split is the diet so make sure the nutrition is on par as well.
i am bulking. i am 6.0'' 188lbs...decent build, not sure of bf% but its not high at all..i eat around 250grams of protien a day and i take around the same for carbs..
i think i will def. add dips to chest...but what do you think arms? should i add another exercise for both biceps and triceps? i do skull crushers and pushdowns after chest, and then i do some dumbell presses and side laterals...
nice schedule
i read sumwhr that chest day could use a lil wide grip chins.
since back and chest work in an opposing manner.
u get a good stretch on the outer chest
also i had a doubt about pullovers, i thot they work the chest.
??
i do the pull overs that target your lats specifically. i use a straight bar connected to a dual cable machine and stand upright with the bar overhead and arms extended, then in a straight motion i bring the bar to my thighs, squeezing my lats. i feel it entirely in my upper and lower lat area...its an awesome exercise.
IMO you are haqve too many sets especially for delts.
what would you suggest i change? i am open to any suggestions. thanks
DreamZero
04-12-08, 8:27 pm
I'm using that very exact muscle/day split right now.. with some differences on exercices.. I try to add 1 big heavy ass multi-joint exercice per day, except arms day.. I def agree with the guys about dips, weighted or not, they blast the chest/tris pretty well.. Don't have much else to critique, I love that split.. great results.. add supersets/drop sets here and there to crank up the intensity and you'll be set
I'm using that very exact muscle/day split right now.. with some differences on exercices.. I try to add 1 big heavy ass multi-joint exercice per day, except arms day.. I def agree with the guys about dips, weighted or not, they blast the chest/tris pretty well.. Don't have much else to critique, I love that split.. great results.. add supersets/drop sets here and there to crank up the intensity and you'll be set
ive been doing dropsets on arm and shoulder day....on back legs and chest i try to stay mainly heavy with the basics....i do agree tho that i definitely like the feel of this split.
never.satisfied
04-14-08, 2:49 am
tht routine is awesome dude..i've bee doin this like 1 week ago.except some exrcs may differ a lil bit..if u take a look at the routine splits..check out No. 10 routine..its so similar pal ;) 4 sets also will give u strength and exrcs are few but they're excellent so go for it
and abt the bi's and tri's twice in a week probably is cool to cuz i did the same thing hoping i can get better arms cuz my arms are my weak point and they look small and undefined like the rest of my body..
But i got a question here too...how long should we stay on this same routine?? i mean i dont wanna hit a plateu or somethin..so shall i change the whole routine or mix up exercises or chnge exrecises??
Good luck bro and update me pls ;) .... cheers
never_2_big
04-14-08, 6:19 am
your split looks ok man... but you u need to assess your weaknesses, if your chest is your weak point fair enough train it early in the week, but if youve got more lagging muscles prioritize them first. its great to get your chest all messed up at the start of the week but you gotta train smart.
personally i'd drop the added exercises on chest and back days... if anything keep the laterals in there. your tris get worked with your chest and delts and your bis with your back not to mention the blitz theyll get on arm day.
Arms look good thats a solid workout, and your legs session looks real good too. Your delts may only need one lateral raise maybe alternate week to week but thats up to you...
nice work putting that together bro.
Mizzarler
04-14-08, 3:20 pm
everyone is using houses split lol
Ok so me and my brother made up a split, my brother mostly made it up but I was wondering how it is. This split is for size/strength and we are going to be bulking and cutting with this split but only changing the cardio and our diets for cutting.
8 Day Cycle
Day 1-Sqaut
Hams/Quads:
Leg Press: 3x8
Leg Curls: 3x8 (Last set drop set)
Calves:
Sitting Calve Raise: 2x 4,3,2, Burnouts
Day 2-Light Cardio (Jog/stretch/bball)
Day 3-Bench w/bands
Rotator Cuff(2 x 8-12)
Tris:
Close Grip Bench: 3 x 3 (75%)
Skull Crushers (Light): 3 sets x 8 reps
Dumbbell Kickbacks: 3 sets x 8 reps
Pushdowns: 3 sets x 8 reps
Abs:
Crunches: 3 sets 25 reps
Leg Raises: 3 sets 15-25 reps
Twist Abs: 2x 30 reps each side
Cardio
Jupe Rope 10 mins (intense)
Day 4-Off
Day 5-Deads
Upper Back:
T-Bar: 3x8 Heavy
Front Pulldowns: 3x8 Slow-Mo
Biceps:
Straight Olympic Bar Curls: 3x8
Preacher Curls: 3x8 inside grip beyond failure
Cable Curls: 3x8 Slow-Mo
Calves:
Seated calf raises: 2 sets beyond failure
Abs:
Crunches: 3 sets 25 reps
Leg Raises: 3 sets 15-25 reps
Twist Abs: 2x 30 reps each side
Cardio:
Running: 15 mins (fast as possible, increase speed each week)
Day 6-Off
Day 7-Incline Bench
Rotator Cuff(2 x 8-12)
Shoulders:
Dumbell Press: 3x8
Shrugs: 3x6
Shoulder Flys: 3x8 Slow-Mo
Triceps:
Skull Crushers: 3x6 Heavy
Single arm cable: 3x8
Abs:
Crunches: 3 sets 25 reps
Leg Raises: 3 sets 15-25 reps
Twist Abs: 2x 30 reps each side
Cardio:
Bike: 15 mins (increave level/speed each week)
Day 8-Off
For Squat/Bench/Deads/Incline
6 reps (75%)
5 reps (78%)
4 reps (82%)
3 reps (85%)
2 reps (88%)
1 rep (91%)
Final max rep
Posted on wrong section sorry, can someone move it for me? I don't know how to.
brandona
04-14-08, 4:18 pm
Ok so me and my brother made up a split, my brother mostly made it up but I was wondering how it is. This split is for size/strength and we are going to be bulking and cutting with this split but only changing the cardio and our diets for cutting.
8 Day Cycle
Day 1-Sqaut
Hams/Quads:
Leg Press: 3x8
Leg Curls: 3x8 (Last set drop set)
Calves:
Sitting Calve Raise: 2x 4,3,2, Burnouts
Where is your hammy work?
Day 2-Light Cardio (Jog/stretch/bball)
Day 3-Bench w/bands
Rotator Cuff(2 x 8-12)
Tris:
Close Grip Bench: 3 x 3 (75%)
Skull Crushers (Light): 3 sets x 8 reps
Dumbbell Kickbacks: 3 sets x 8 reps
Pushdowns: 3 sets x 8 reps
Abs:
Crunches: 3 sets 25 reps
Leg Raises: 3 sets 15-25 reps
Twist Abs: 2x 30 reps each side
Cardio
Jupe Rope 10 mins (intense)
Unless you are a pretty advanced lifter, I would drop the bands, they will only teach bad habits if you dont use them right
Day 4-Off
Day 5-Deads
Upper Back:
T-Bar: 3x8 Heavy
Front Pulldowns: 3x8 Slow-Mo
Biceps:
Straight Olympic Bar Curls: 3x8
Preacher Curls: 3x8 inside grip beyond failure
Cable Curls: 3x8 Slow-Mo
Calves:
Seated calf raises: 2 sets beyond failure
Abs:
Crunches: 3 sets 25 reps
Leg Raises: 3 sets 15-25 reps
Twist Abs: 2x 30 reps each side
Cardio:
Running: 15 mins (fast as possible, increase speed each week)
You say deads, but dont have any listed, not enough back work
Day 6-Off
Day 7-Incline Bench
Rotator Cuff(2 x 8-12)
Shoulders:
Dumbell Press: 3x8
Shrugs: 3x6
Shoulder Flys: 3x8 Slow-Mo
Triceps:
Skull Crushers: 3x6 Heavy
Single arm cable: 3x8
Abs:
Crunches: 3 sets 25 reps
Leg Raises: 3 sets 15-25 reps
Twist Abs: 2x 30 reps each side
Cardio:
Bike: 15 mins (increave level/speed each week)
You call it incline, but dont show any in the split??
Day 8-Off
For Squat/Bench/Deads/Incline
6 reps (75%)
5 reps (78%)
4 reps (82%)
3 reps (85%)
2 reps (88%)
1 rep (91%)
Final max rep
Ok I get it now, If you are going that heavy on your main lifts, then I would go 10-12 reps on all the accesory work, otherwise you are going to get too beat up...Add some rowing in there for your back, barbell or dumbell....also only do this for 3-4 weeks, than go a week of high volume, low weight and then go back to this split, that will keep you form getting too beat up..
I made comments above in bold
-B
I didn't list them because for all of the main movements, or bench/incline/deads/squats im doing this as i posted
For Squat/Bench/Deads/Incline
6 reps (75% of max)
5 reps (78%)
4 reps (82%)
3 reps (85%)
2 reps (88%)
1 rep (91%)
brandona
04-14-08, 4:29 pm
I didn't list them because for all of the main movements, or bench/incline/deads/squats im doing this as i posted
For Squat/Bench/Deads/Incline
6 reps (75% of max)
5 reps (78%)
4 reps (82%)
3 reps (85%)
2 reps (88%)
1 rep (91%)
yea, I got that...sorry.
-B
tht routine is awesome dude..i've bee doin this like 1 week ago.except some exrcs may differ a lil bit..if u take a look at the routine splits..check out No. 10 routine..its so similar pal ;) 4 sets also will give u strength and exrcs are few but they're excellent so go for it
and abt the bi's and tri's twice in a week probably is cool to cuz i did the same thing hoping i can get better arms cuz my arms are my weak point and they look small and undefined like the rest of my body..
But i got a question here too...how long should we stay on this same routine?? i mean i dont wanna hit a plateu or somethin..so shall i change the whole routine or mix up exercises or chnge exrecises??
Good luck bro and update me pls ;) .... cheers
ive only been on this split for 2 weeks now, but i still only change up routines according to how my body feels. my previous routine worked out good but i stopped seeing results after about 8 weeks and i was having a hard time seperating muscle groups, but i would stay with this split until you feel like the workouts arent the same anymore or until you feel yourself getting adjusted to it.
your split looks ok man... but you u need to assess your weaknesses, if your chest is your weak point fair enough train it early in the week, but if youve got more lagging muscles prioritize them first. its great to get your chest all messed up at the start of the week but you gotta train smart.
personally i'd drop the added exercises on chest and back days... if anything keep the laterals in there. your tris get worked with your chest and delts and your bis with your back not to mention the blitz theyll get on arm day.
Arms look good thats a solid workout, and your legs session looks real good too. Your delts may only need one lateral raise maybe alternate week to week but thats up to you...
nice work putting that together bro.
my upper chest is definitely lagging compared to everything else. my tri's and bi's could use more mass but overall they are pretty decent. my shoulders are wide and have a decent mass to them but my side delts could use more work, which is why i threw the extra work in after the chest and back workout...i figure if i put 100% effort into my chest and back and then as much as i can afterwards for my arms, and then a few days later put 100% on the arms again, but on their own, ill see better results. ive always seen better results hitting small parts twice a week...my back genetically doesnt need any more work...im working on some thickness but other than that the width of my back really makes my arms and chest look small...as for delts...i do 3 triple dropsets with dumbell side laterals and then after rear delt flys i do a double drop set with cable laterals and my side delts are literally done for the workout, ive been liking the feeling i get with it so far.
Matt Dickerson
04-14-08, 7:50 pm
Ok so me and my brother made up a split, my brother mostly made it up but I was wondering how it is. This split is for size/strength and we are going to be bulking and cutting with this split but only changing the cardio and our diets for cutting.
8 Day Cycle
I like how you guys are thinking. You are training using both max effort and repetition/endurance at the same time instead of in separate segments. The problem I see with your routine is that you are basically training a muscle group very heavy twice per week.
The squat and deadlift basically use the same muscle groups as does the incline and flat bench. Training them every week at 90% without rotating is enough to cause a plateau in some people and you guys are training twice a week over 90%. This is a recipe for short term gains but long term staleness. I love training heavy using several singles between 90-100% every week year round but the key is to rotate your movements and only train one main movement per week instead of two.
Here is what I would change without getting too drastic. For day 1, pick 4 movements that you feel work very well for you and rotate those every week. For example (squat, deadlift, box squat, goodmorning) Do one of these on day one using your 5,4,3,2,1,1,1, and then on day 5 do speed work or light rep work on a movement that wasn't the main movement on day one. If you squatted on day one pull for speed or light reps on day 5. If you pulled on day 1, squat for speed or light reps on day 5.
Use this concept for your bench day 3 as well. Pick 4 movements that you feel really work well for you pick one (Flat bench, Overhead press, Floor Press, Incline Press) and rotate every week. Use 5,4,3,2,1,1,1, and then on day 8 if you maxed on flat do speed work or light weight rep work for overhead or incline movements. If you maxed on Overhead or incline do you speed or rep work on a flat plane.
If you use these principles of rotation you can max out every week of the year without going backwards. Keep all the other work the same and maybe throw in some more hamstring work.
I see what your getting at but I am confused. Is there anyway you can type it out in the same form i had it when i posted but change it around to what your suggesting? Thanks for the help
scals17
04-14-08, 10:33 pm
i am bulking. i am 6.0'' 188lbs...decent build, not sure of bf% but its not high at all..i eat around 250grams of protien a day and i take around the same for carbs..
i think i will def. add dips to chest...but what do you think arms? should i add another exercise for both biceps and triceps? i do skull crushers and pushdowns after chest, and then i do some dumbell presses and side laterals...
I would either add one more set to each exercise or throw in one more exercise for both bis and tris. IMO 9 sets really isn't enough, but if you get results from it go with it.
I would either add one more set to each exercise or throw in one more exercise for both bis and tris. IMO 9 sets really isn't enough, but if you get results from it go with it.
so i did arms tonight...
i added incline dumbbell curls right before the reverse curls and after the hammers....felt awesome...and then i added single arm overhead dumbell extensions after the reverse grip pulldowns...arms were bulging and ready to explode...i think i am sticking to this for a while...im lovin it.
Matt Dickerson
04-15-08, 4:08 pm
I see what your getting at but I am confused. Is there anyway you can type it out in the same form i had it when i posted but change it around to what your suggesting? Thanks for the help
Here you go. Here are the changes I would do.
Check out my split
________________________________________
8 Day Cycle
Day 1-
(Squat, Deadlift, Box Squat, Good Morning) Pick one and rotate every week. 5,4,3,2,1,1
Leg Press: 3x8
stiff leg dead lifts: 3x10
Cable Pull throughs, 3x10
Sitting Calve Raise: 2x 4,3,2, Burnouts
Weighted obliques 4x10-12
Day 2-Light Cardio (Jog/stretch/bball)
Day 3- (Bench, Overhead press, Floor Press, Incline) Rotate and do one of these each week. 5,4,3,2,1,1,1,
Rotator Cuff(2 x 8-12)
Tris:
Close Grip Bench: 3 x 3 (75%)
Skull Crushers (Heavy): 3 sets x 8 reps
Pushdowns: 3 sets x 20 reps light
Reverse fly machine for rear delts 4x10
Abs:
weighted decline or roman chair situps: 3 sets 10 reps
Leg Raises: 3 sets 15-25 reps
Twist Abs: 2x 30 reps each side
Cardio
Jupe Rope 10 mins (intense)
Day 4-Off
Day 5- (Speed or Rep work for deads or squats, Opposite of day 1.) 10 sets of 2 or 3 sets of 10 with about 60% of max weight.
Upper Back:
T-Bar: 3x8 Heavy
Front Pulldowns: 3x8 Slow-Mo
Biceps:
Straight Olympic Bar Curls: 3x8
Preacher Curls: 3x8 inside grip beyond failure
Cable Curls: 3x8 Slow-Mo
Calves:
Seated calf raises: 2 sets beyond failure
Weighted Oblique movement 4x12
Running: 15 mins (fast as possible, increase speed each week)
Day 6-Off
Day 7- (Speed or High rep work for opposite movement of day 3) 10 sets of 3 reps or 3 sets of 10 reps at 60%.
Rotator Cuff(2 x 8-12)
Shoulders:
Dumbell Press: 3x8
Shrugs: 3x6
Shoulder Flys: 3x8 Slow-Mo
Rear Delt movement 3x10
Triceps:
Skull Crushers: 3x10 light
Single arm cable: 3x8
Abs:
Weighted pulldown abs, 4x10
Landmines: 3 sets 10 reps
Cardio:
Bike: 15 mins (increave level/speed each week)