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NickLFC08
03-26-2009, 12:04 AM
New split,

Sunday- legs+shoulders
Squat 10-8-6-4-2
Lunges 20-16-12
Leg Ext 2sets max
Leg Curl 2 sets max

shoulder press DB 12-10-8
clean and press 8-8-8
1 set to failure of lat raises
1 set to failure of front raises
1 set to failure of rear delt raises

Monday- Chest+Tri
Flat bench 10-8-6-4-2
flat flyes- 2 sets to failure
incline DB press 12-10-8

close grip bench 12-10-8
skullcrushers 12-10-8
tricep pushdown 12-10-8

Tuesday- Rest

Weds- back and biceps

Barbell rows 12-10-8-6
Lat pulldowns 12-12-12
one arm rows 10-8-6
barbell pullovers 2 sets of 12

barbell curls 12-10-8
incline db curls 12-10-8
preacher DB curl 12-12-12

thurs.rest


friday- PL lifts
bench 3*5
squat 3*5
cleans 3*5

Sat rest

joey54
03-26-2009, 03:26 PM
You are gonna train your chest and triceps the day after training your shoulders? Also you are going to squat on Friday(and deadlift) then squat again Sunday?

I would like your back and bi day if you cut out 4 sets of the bicep training.

evilxxx
03-26-2009, 03:37 PM
New split,

Sunday- legs+shoulders
Squat 10-8-6-4-2
Lunges 20-16-12
Leg Ext 2sets max
Leg Curl 2 sets max

shoulder press DB 12-10-8
clean and press 8-8-8
1 set to failure of lat raises
1 set to failure of front raises
1 set to failure of rear delt raises

Monday- Chest+Tri
Flat bench 10-8-6-4-2
flat flyes- 2 sets to failure
incline DB press 12-10-8

close grip bench 12-10-8
skullcrushers 12-10-8
tricep pushdown 12-10-8

Tuesday- Rest

Weds- back and biceps

Barbell rows 12-10-8-6
Lat pulldowns 12-12-12
one arm rows 10-8-6
barbell pullovers 2 sets of 12

barbell curls 12-10-8
incline db curls 12-10-8
preacher DB curl 12-12-12

thurs.rest


friday- PL lifts
bench 3*5
squat 3*5
cleans 3*5

Sat rest

I think I would swap the bicep and shoulder work...Bicep with legs and shoulder with back...That way you wont be doing shoulders day before bench and overtraining the biceps with the back work...

Brian C
03-26-2009, 04:54 PM
New split,

Sunday- legs+shoulders
Squat 10-8-6-4-2
Lunges 20-16-12
Leg Ext 2sets max
Leg Curl 2 sets max

shoulder press DB 12-10-8
clean and press 8-8-8
1 set to failure of lat raises
1 set to failure of front raises
1 set to failure of rear delt raises

Monday- Chest+Tri
Flat bench 10-8-6-4-2
flat flyes- 2 sets to failure
incline DB press 12-10-8

close grip bench 12-10-8
skullcrushers 12-10-8
tricep pushdown 12-10-8

Tuesday- Rest

Weds- back and biceps

Barbell rows 12-10-8-6
Lat pulldowns 12-12-12
one arm rows 10-8-6
barbell pullovers 2 sets of 12

barbell curls 12-10-8
incline db curls 12-10-8
preacher DB curl 12-12-12

thurs.rest


friday- PL lifts
bench 3*5
squat 3*5
cleans 3*5

Sat rest

Not sure why this is posted in PL/OL forum.

mattdunkin
03-27-2009, 11:14 PM
New split,

Sunday- legs+shoulders
Squat 10-8-6-4-2
Lunges 20-16-12
Leg Ext 2sets max
Leg Curl 2 sets max

shoulder press DB 12-10-8
clean and press 8-8-8
1 set to failure of lat raises
1 set to failure of front raises
1 set to failure of rear delt raises

Monday- Chest+Tri
Flat bench 10-8-6-4-2
flat flyes- 2 sets to failure
incline DB press 12-10-8

close grip bench 12-10-8
skullcrushers 12-10-8
tricep pushdown 12-10-8

Tuesday- Rest

Weds- back and biceps

Barbell rows 12-10-8-6
Lat pulldowns 12-12-12
one arm rows 10-8-6
barbell pullovers 2 sets of 12

barbell curls 12-10-8
incline db curls 12-10-8
preacher DB curl 12-12-12

thurs.rest


friday- PL lifts
bench 3*5
squat 3*5
cleans 3*5

Sat rest


Not sure why this is posted in PL/OL forum.

Yeah,I'm kind of confused on that as well.Are you posting this as a powerlifting routine? If so,there is a lot that needs to be changed here,man-way too little posterior chain work,too much repetition work/not enough max-effort,too much fluff work-actually too much for me to type right now.Not trying to be a dick at all man,but this needs to be totally re-structured.