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Thread: How's my 5-day split?

  1. #1
    Grammar Nazi BG5150's Avatar
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    How's my 5-day split?

    I am trying to gain muscle mass. My (tentative) routines, with 4 sets each excersize for roughly 12, 10, 8, 6 reps:

    DAY 1 Bi's:
    BB curls
    Hammer curls
    Wide grip preacher curls w/ ez bar
    Alternating dumbell curls

    AND

    Tri's:
    Skull crushers
    One arm, behind head extensions
    Rope or wide grip pulldowns
    Kickbacks

    DAY 2 Leg:
    Squat
    Leg raise
    Hammy curl
    Calf raise

    DAY 3 Shoulder:
    Military Press or behind neck press
    Side lateral raises
    Reverse flyes
    Front raises

    DAY 4 OFF

    DAY 5 Chest:

    DB flat bench
    BB incline
    Decline machine
    Either flat bench flyes or standing cable flyes

    DAY 6Back:
    Pullups
    Deadlift
    T-bar row
    seated row

    DAY 7 OFF

    I'm thing I need to get shrugs and/or upright rows in for the traps, so maybe axe one of the shoulder excersizes and put on in there. I know deadlifts will work the traps, too
    There are no stupid questions, just stupid people.
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    Are you eating while you are reading this? You should be... --hrdgain81
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  2. #2
    Senior Member
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    In my opinion thats two much especially for biceps. Your doing the same for chest and back as for biceps yet biceps are a much smaller mucle, a mistae i used to make.

    just my opinion tho ive found that my biceps are improving while im doing less sets. i do roughly 5-6 for biceps and 9-10 for chest
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  3. #3
    Slaughter of the Soul METALASIAN's Avatar
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    Why would do 8 exercises for arms and 4 for everything else?

    I'd say cut your arm day in half. You should probably post how many sets/reps you are doing for each as well. Another thing, this may or may not be relevant, but Leg Raises are an ab exercise not a leg exercise. I don't know if you wanted to do abs on leg day or if you thought it was a leg exercise.
    Last edited by METALASIAN; 06-05-2005 at 06:53 AM.
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  4. #4
    Grammar Nazi BG5150's Avatar
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    Sorry, I meant LEG EXTENSIONS!
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  5. #5
    Wannabebig Member
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    wayyyy to much volume...

    either make it 1 set per exercise

    or max of 2 exercises with 3 sets.

    wow... your intensity will crash and burn doing that.

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