DGabe Routine Revision, a good possibility?

[DGabe24]

Well here is my original routine

Monday – Chest / Triceps
Bench – 3 x 4-6
Incline – 3 x 4-6
CG Press – 3 x 4-6
Skull crushers – 3 x 4-6

Tuesday – Legs
Squats – 3 x 4-6
Leg Extensions – 3 x 4-6
Standing Calf Raises – 3 x 4-6
Weight Crunches – 4 x 20
Leg Curls – 3 x 4-6

Wednesday – Rest, probably do some medium intensity cardio, most likely jump roping.

Thursday – Shoulders
Military Press – 3 x 4-6
Side Raises – 3 x 4-6
BB Curls – 6 x 4-6

Friday – Hamstrings / Back
SLDL's – 3 x 10
BO Rows – 3 x 4-6
Hypers – 2 x 10, 1 x 20
DB Shrugs – 2 x 20
Front chins – 3 x 5-7
BB Rows – 3 x 4-6


And here is the new one, basically I added an extra chest / lat day because I feel those are my two parts that are really lacking. I wasn't sure how exactly to add in the extra day, and how to re-work the days. Maybe someone could throw me some suggestions, I'd appreciate it, thanks.

Monday – Chest / Triceps
Bench – 3 x 4-6
Incline – 3 x 4-6
CG Press – 3 x 4-6
Skull crushers – 3 x 4-6

Tuesday – Back / Shoulder
Military Press – 3 x 4-6
Arnolds – 3 x 4-6
DB Shrugs – 2 x 10
DL – 5 x 3-5

Wednesday – Rest, probably do some medium intensity cardio, most likely jump roping.

Thursday – Chest / Lats
Decline Press – 3 x 4-6
Flat Fly – 3 x 4-6
Dips – 3 x 4-6
BO Rows – 3 x 4-6
Pullovers – 3 x 4-6


Friday – Hamstrings / Biceps
SLDL's – 3 x 10
Hypers – 2 x 10, 1 x 20
Leg Curls – 3 x 4-6
Good Mornings – 3 x 4-6
BB Curl – 6 x 4-6

Saturday – Legs
Squats – 3 x 4-6
Leg Press – 3 x 4-6
Leg Extensions – 3 x 4-6
Standing Calf Raises – 3 x 4-6


I wasn't sure how to re-work the days.

[adamcole87]

well its better than ur first routine up there but why do you seperate your hams from leg day i would do this
day1:chest/back
day2:off
day3:legs/shoulders
day4:
day5:tris, bis, and forearms
day6:off
day7:off

thats my new one and it is working great since i dont really have as many days as i used to for working out. thats just a suggestion but if ur into a four day a week routine i would recomend the baby go back routine.

[KingWilder]

Maybe you mentioned this in the last thread, but are you trying to cut/bulk or what?

I'm doing a 4 day split too, except I do lower, upper, off, lower, upper, off, off

[DGabe24]

Well actually I had been emailing Sgt. Rock, the DL specialist, and the first routine was something he had worked on with me. I just wanted to add another chest / lat day to bring them to where I want them to be. I am currently bulking, I am at 172lbs +/- 1, and around 9-10 % BF. Looking to gain up to around 15lbs, but of course for all of you know know me, the soccer training really minimizes any significant gains. But that I dont mind, was just looking to hit chest / lats once more, and I put legs towards the end of the week to give them the weekend to rest, and still allows me to play soccer during the week.

Adam: Ty for the suggestion, but I've been around for a little while thanks Looking for more of an intense / advanced routine.

King: Answered your question above basically, and yeah I had recently done a split similar to yours for about 2 months. I did heavy upper / light lower / rest / light upper / heavy lower, and it didn't work too bad. Got to the point where I wanted to up the intensity, and I just couldn't handle having a full upper body workout smushed into one day, and it ended up hurting me because I couldnt last long enough to train as intense as I demand.

[DGabe24]

Suggestions please...or is this ok?