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Thread: 5 day split, BIG GAINS?

  1. #1
    Wannabebig New Member
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    Mar 2009
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    5 day split, BIG GAINS?

    Hey yall,
    Been hiding away in the background reading and taking all your good info in. Previously I have been doing full body workouts 3x a week (around 6months) and now wish to move on to more advanced training, Below is my 5 day split:

    Monday (Legs/Abs)
    Squats
    Leg extensions
    Calf raises
    Weighted crunches
    Leg raises

    Tuesday (Chest)
    Bench Press
    DB bench Press
    DB flyers
    Included bench

    Wednesday
    Bent over barbell row
    Straight arm pulldown
    Shrugs
    Seated pulldown

    Friday (shoulders)
    Push press
    Upright row
    One arm incline lateral raises
    Front raises

    Saturday (Arms)
    Bicep curl
    Tricep pull down
    Hammer curl

    All exercises are 3x10 reps increasing the weight every month or so. I do workouts at home so im limited to the workouts (i.e. no pull-ups due to weak doors!)

    Please give me feedback on the routine!
    I want to add mass (mainly to arms and traps/neck) so any feedback on the workouts will be appreciated!

    Cheers dudes

  2. #2
    Moderator Off Road's Avatar
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    What are your numbers like?

    Since you've only been working out for six months, and you emphasized arms, I'm going to assume you are not advanced enough for a routine like that.

    Read this: http://www.wannabebig.com/forums/sho...d.php?t=128189
    Last edited by Off Road; 08-16-2009 at 12:21 PM.
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  3. #3
    Senior Member Gymjunkie's Avatar
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    More exercises and more volume doesn't mean it's better. I agree with Off Road. No need for 5 day split.
    Lifts:

    Bench Press 60kg 5x5
    Squats 77,5 kg 5x5
    Deads 112,5kg 5x5
    BB Rows 80kg 5x5
    Overhead Pr. 40kg 5x5

    My training journal:
    http://www.wannabebig.com/forums/sho...d.php?t=125238

  4. #4
    Wannabebig New Member
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    Bench 110, Squat 150... but as I said im limited by home equipment.
    I have been working out for over 1 year but only 6 months has been taken seriously (and eating right!)

    any more advice please?

  5. #5
    Senior Member Gymjunkie's Avatar
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    Quote Originally Posted by blueblue View Post
    Bench 110, Squat 150... but as I said im limited by home equipment.
    I have been working out for over 1 year but only 6 months has been taken seriously (and eating right!)

    any more advice please?
    Forget split. Stick to Full body program..
    Lifts:

    Bench Press 60kg 5x5
    Squats 77,5 kg 5x5
    Deads 112,5kg 5x5
    BB Rows 80kg 5x5
    Overhead Pr. 40kg 5x5

    My training journal:
    http://www.wannabebig.com/forums/sho...d.php?t=125238

  6. #6
    Working toward the next.
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    Legs once a week?

  7. #7
    Wannabebig Member
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    do starting strength

  8. #8
    Senior Member tom183's Avatar
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    I wouldn't do the split you've proposed. You'll benefit much more from a tried and tested routine like starting strength.

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