Lukeyb
03-29-11, 6:06 pm
Hey guys, im new here so not sure if im posting this in the right place.
I'm just curious if my training split looks okay, any advice would be appreciated.
* Few quick facts: 17 yo, 6' - 6'1 220lb @ ~10%ish
Mon: Arms
Rope pushdown 4x 8-12 (I do 2 warm up sets of around 20 to get some blood into my elbows)
Skull crushers 6x 8-12
Dips or CGBP 4x 6-12
Straight Bar pushdown or Single Arm Cable pushdown (Alternate weekly) 4x 8-12
Barbell curl 4x 8-12
Dumbell Hammer Curl (Seated) 4x 8-12
Cable Preacher or Concentration Curl 4x 8-12
Tues: Hams + Abs
Lying Hamstring Curl 4x 8-12
Standing Hamstring Curl 4x 8-12
Stiff Legged Deadlift 3x 8-12
Back Hyperextensions (I stretch hamstrings at the bottom) 2x10
Weds: Delts
Smith Machine Shoulder Press or Dumbell (Alternate weekly) 4x 6-10
Standing Side Laterals 3x 8-12
Upright Row 4x 8-12
Dumbell or Smith Machine (Whichever I didn't do for excercise 1) 3x 6-10
Front Raises SS w/ Seated Lateral 4x 8-12
Thurs: Quads
Squats 6x 8-12
Leg Press 4x 10-14
Walking Barbell Lunges 3x 20
Leg Extensions 4x 10-12
Fri : Chest + Abs
Incline Dumbell or Smith Machine (Alternate weekly)4x 6-12
Flat Dumbell or Bench (Alternating weekly) 4x 8-12
Incline Flyes 4x 8-12
Incline Hammer strength 3x 8-12
Cable Flye SS with Push up negatives 3x 8-12
Sat: Back & Rear Delts
Wide grip chins 4x - Failure
Deadlift 4x 6-10
Close Grip Pulldown 4x 8-12
Bent over row 4x 6-10
V-Bar row 3x 6-10
Rope Pullover 4x 10-14
Rear Delt Raise 4x 8-12
High Rope Pull 4x12-14
I used to take thursday off and do quads& hams together,but decided to try bring up hams so gave them their own day.
I'm just curious if my training split looks okay, any advice would be appreciated.
* Few quick facts: 17 yo, 6' - 6'1 220lb @ ~10%ish
Mon: Arms
Rope pushdown 4x 8-12 (I do 2 warm up sets of around 20 to get some blood into my elbows)
Skull crushers 6x 8-12
Dips or CGBP 4x 6-12
Straight Bar pushdown or Single Arm Cable pushdown (Alternate weekly) 4x 8-12
Barbell curl 4x 8-12
Dumbell Hammer Curl (Seated) 4x 8-12
Cable Preacher or Concentration Curl 4x 8-12
Tues: Hams + Abs
Lying Hamstring Curl 4x 8-12
Standing Hamstring Curl 4x 8-12
Stiff Legged Deadlift 3x 8-12
Back Hyperextensions (I stretch hamstrings at the bottom) 2x10
Weds: Delts
Smith Machine Shoulder Press or Dumbell (Alternate weekly) 4x 6-10
Standing Side Laterals 3x 8-12
Upright Row 4x 8-12
Dumbell or Smith Machine (Whichever I didn't do for excercise 1) 3x 6-10
Front Raises SS w/ Seated Lateral 4x 8-12
Thurs: Quads
Squats 6x 8-12
Leg Press 4x 10-14
Walking Barbell Lunges 3x 20
Leg Extensions 4x 10-12
Fri : Chest + Abs
Incline Dumbell or Smith Machine (Alternate weekly)4x 6-12
Flat Dumbell or Bench (Alternating weekly) 4x 8-12
Incline Flyes 4x 8-12
Incline Hammer strength 3x 8-12
Cable Flye SS with Push up negatives 3x 8-12
Sat: Back & Rear Delts
Wide grip chins 4x - Failure
Deadlift 4x 6-10
Close Grip Pulldown 4x 8-12
Bent over row 4x 6-10
V-Bar row 3x 6-10
Rope Pullover 4x 10-14
Rear Delt Raise 4x 8-12
High Rope Pull 4x12-14
I used to take thursday off and do quads& hams together,but decided to try bring up hams so gave them their own day.