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Thread: time for a new training split

  1. #1
    Senior Member MrMuscle's Avatar
    Join Date
    Jul 2001
    Norway, the land of the vikings

    time for a new training split

    ok so now, the 1.Des im gonna change my routine around again. ive used the one o use now for 12 weeks, and i still get sore after every workout. but its time for a change..please, give me some feedback and your opinions. cuz i got some question this time around too.

    Day 1:
    Quads and hams.
    Leg ext: 2 warm up sets + 3 working sets
    Front squat w/bb: 1 warm up set + 3 working sets
    Single leg ext: 3 working sets
    Seated Leg Curls: 1 warm up set + 4 working sets
    SLDL: 4 working sets

    As some of you know i had a little problem with my knee. but i found that front squat doesnt put as much stress on my knee as regular squats, mainly i think because of the difference in weight you are lifting. ive also thought abut adding some close feet leg presses, without full range of work the outer quad area. what do you all think of that?

    Day 2:
    Chest and triceps.
    Flat DB press: 2 warm up sets + 3 working sets
    Decline DB press: 3 working sets
    Incline DB press: 3 working sets
    Cable crossovers: 3 working sets
    Dibs: 3 working sets
    Triceps pullovers: 3 working sets
    Pressdowns: 3 sets

    Ive never done 3 press movments on chest before, so this should be interesting. hopefully this will ass some thickness to my lower part of my chest. the reason i use only dumbbells are that my wrist arent fully healed yest. and i enjoy the full range of movment, and i dont have to rely on a spotter. the triceps workout is pretty basic, i do triceps pullover instead of skull crushers because of my wrist.

    Day 3:

    Day 4:
    Back and biceps.
    Hyperextensions: 3 warm up sets
    Chins: 3 working sets
    pulldowns with an outside grip: 3 working sets
    Barbell rows: 1 warm up set + 3 working sets
    DB rows: 3 working sets
    EZ bar curls: 1 warm up set + 3 working sets
    Inclne DB cursl: 3 working sets
    hammer curls: 3 working sets

    ok..i have though alot about this. 5 exercises on back is more than ive ever done. i usually stick to 4. but ive never done 2 exercises for widening the back. and because of my height, a wide back is essential. so i thought id give it a try. the two row exercises are exellent exercises for thickness, something im hoping to gain as well. the biceps workout is solid too. start of with some ez bar curls, i have been doing curls with a a straight bar for ages, so this should prove interesting. incline curls are a classic, and so are hammer curls.

    Day 5:
    Shoulders, calves and abs.
    DB shoulder press: 2 warm up sets + 3 working sets
    DB laterals: 3 working sets
    Single straight arm laterals: 3 working sets
    Bent over laterals: 3 working sets
    DB shrugs: 3 working sets
    Seated calf raise: 1 warm up set + 3 working sets
    Standing calf raise: 3 working sets
    Leg raises: 2 working set
    Side crunch: 1 working set
    Twist crunch: 1 working set
    Crunch: 2 working sets

    Shoulders is a firly complex musclegroup to work. and o realy hate db presses, but i gotta do em. i do 2 exercises for medior delts this time around, mostly cuz they also hit the two other heads as well. shrugs are a must have. the calf training is basic, i change around what exercise i do first every week.

    ok, please, let me hear your opinions. and explain why i should change it or not clearly.


  2. #2
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    I personally wouldn't do that much volume, but like you said in most cases you haven't tried that much and you wanna see what happens.

    I see no reason for doing that manyb sets of leg extensions though. There are a lot of other repetitive movements too, but you said you wanted to try something different.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  3. #3
    Senior Member MrMuscle's Avatar
    Join Date
    Jul 2001
    Norway, the land of the vikings
    yeah it might seem like alot, but i'll do it for 12 weeks. see how my body reacts.

    the leg ext. is primarely because of my knee. it doesnt effect it at all, so its a good choice i think.

  4. #4
    Senior Member MrMuscle's Avatar
    Join Date
    Jul 2001
    Norway, the land of the vikings


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