take 2 i think i got something..

[NickLFC08]

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]

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]

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]

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]

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.