Please give adivice on this routine. I have been working each body part twice a week. My schedule was:
Monday- Chest and Tris (heavy)
Tuesday- Back and bis (heavy)
Wed- Shoulder and legs (heavy)
Thursday- Chest and tris (light)
Friday- Back and bis (light)
Saturday - Shoulder and legs (light)
Will going to the below 4 day split be enough to increase strength and add muscle mass?
Military Press 3x5
Arnold Press Dumbbells 3x8
Upright Rows 3x8
Dumbbell lateral raises 3x8
Rear Dealts on machine 3x8
Tuesday- Back and Triceps
Dead lifts 5x5
One arm dumbbell rows 3x8
Cable Rows 3x8
Close grip bench press 5x5
Bar pulldowns 3x10
Leg Presses 4x8
Leg Extensions 4x8
Leg Curls 4x8
Straight leg dead lifts 4x8
Friday- Chest and Biceps
Bench press 5x5
Incline press 5x5
Dumbbell flies 3x8
Incline dumbbell flies 3x8
Seated Curls 3x8
Standing barbell curls 3x8
Preacher curls 3x8
Please give any advice you think will help. I will also be taking whey protein and creatine.
Last edited by flair4040; 06-29-2009 at 03:50 PM.
I'm by no means an expert but the only thing I definitely don't like is that on Friday you have 2 compounds and 5 isolation movements.
Why did you go with that specific bodypart split? It looks like you will be using a lot of the same muscles on consecutive days, which is something that you want to try to avoid.
Your original split was definitely far too much volume for most people to handle unless they were very low intensity workouts (which would not be ideal for strength / mass gains).
My question originates from the shoulder day being on day one - you are using a lot of back and triceps as secondary muscles in those movements and then training back/triceps the next day.
For a four day split I would go with something like this:
Monday: Back (Rows, Chins, Shrugs, etc.)
Tuesday: Chest (Pressing, Dips, etc)
Thursday: Legs (Deadlift, Squat, Lunges, etc.)
Friday: Biceps / Triceps / Deltoids (Curls, pushdowns, raises, etc.)
Saturday & Sunday: Active Recovery or Rest
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