My new split

[Philipp]

I started BB'ing about a month ago and did a full body split and am planning on changing my routine, heres the new one I came up with:

Monday: Chest/Calves/Abs

Chest
Flat Bench Press 3 x 8-10
Dumbell Flyes 3 x 8-10
Incline Bench Press 3 x 8-10
Incline Dumbell Press 3 x 8-10
Pullovers 2 x 8-10

Calves
Weighted Calf Raises 4 x 8-10
Seated Calf Raises 4 x 8-10

Abs
Weighted Crunches 4 x 20


Teusday: Back/shoulders/traps

Back
Machine Rows 3 x 8-10
Lever Pull Down 3 x 8-10
Cable Pulldowns 3 x 8-10


Shoulders/Traps
Upright Rows 3 x 8-10
Dumbbell Shrugs 3 x 8-10
Military Press 3 x 8-10
Behind The Neck Barbell Press 3 x 8-10


Wednesday: Bi/Tri/forearm

Bi’s
Hammer Curls 3 x 8-10
EZ Bar Curls 3 x 8-10
Incline Dumbbell Curls 3 x 8-10
Standing Dumbbell Curls 3 x 8-10

Tri’s
Bench Dips 3 x 8-10
Dumbbell Behind The Neck Press 3 x 8-10
Cable Tricep Extensions 3 x 8-10
Cable Incline Triceps Extension 3 x 8-10

Forearm
Reverse Grip Barbell Curls 3 x 8-10
Barbell Reverse Preacher Curl 3 x 8-10
Barbell Wrist Curl 3 x 8-10
Barbell Reverse Wrist Curl 3 x 8-10


Thursday: Legs/abs

Legs
Hamstring Curls 3 x 8-10
Dumbbell Squats 3 x 8-10
Leg Extensions 3 x 8-10
Hack Squats 3 x 8-10

Abs
Weighted Crunches 4 x 20

Friday: Rest

Repeat.

[fixationdarknes]

Do you do any deadlifts?

[Philipp]

No, because I was told by the people who work at my gym that deadlifts and squats stun yout growth if your still growing.

[Jabberwocky]

How old are you ?

[Philipp]

15, 5'6 120 pounds.

[Jabberwocky]

huh, thats the first i've heard of growth stunt. If I was a gigantic fat man I would seriously consider filing a lawsuit against my old school.

[Philipp]

So anyone wanna critique my routine?

[BigRic]

I think you have too many sets for forearms. if you have the same number as triceps.

[Philipp]

Its different parts of the forearms, top and bottom of wrist included in that.

[Don Birnam]

Its different parts of the forearms, top and bottom of wrist included in that.

Go to a gym that has REALLY BIG guys. Look at their forearms, how big they are. Then watch and see if they do ANY forearm isolation exercises like the ones you've listed. Direct forearm work = waste of time almost always.

Carting around heavy weights should wreck your forearms more than adequately for growth.

[Philipp]

Alright I wont do forearms, anything else I should change?

[Nito]

No, because I was told by the people who work at my gym that deadlifts and squats stun yout growth if your still growing.

Whoever told you that, doesn't know much :/

[JSully]

Cut out behind-the-neck press and do side raises instead. I find that behind-the-neck press is an OK exercise but it leaves my joints in pain everytime afterwards. So I very rarely do it. I prefer side raises (lateral raises) because that hits the medial delts more effectively.

Switch the incline dumbbell curls for some straight up hardcore regular barbell curls.

Add deadlifts and squats and you'll really notice some growth.

Switch one of ur tricep exercises for some close grip bench. And I think regular dips work better than bench dips.

Switch Military press with DB Shoulder press every few weeks for a little variation and hitting the muscles differently.

Other than that, and taking out the forearms.. it looks great!

Good luck man!

[Philipp]

Thanks for the advice, anymore?

[Canadian Crippler]

Too much volume? 12 sets biceps? 12 sets triceps? That's way too much man...

I would recommend something like 8-12 sets (you can have even less) for the big muscle groups, like quads, chest, and back.

The smaller groups like calves, bis, and tris require less sets... something like 4-6 ESPECIALLY if they are already being worked that day (ie. Bis being worked during back). There are alot of strong members who don't even isolate bis.

I would suggest taking a look at some of the journals that have 500+ posts, and mixing with some sessions you see there.