I've been lifting for about 4 months. Doing a routine kind of like WBB (3 day split).
I was thinking about changing it to what I have below. I'm feeling under challenged.
Would you suggest this 5 day split for a beginner?
Military press 3 x 8,6,6
Seated DB 3 x 8,6,6
Lateral Raises 4 x 12
Seated Lat Raises 3 x 8
Tuesday: Back, Calves
Deadlifts 5 x 12,8,6,6,4 (Increasing weight after 1st 2 sets)
Bentover BB Rows 3 x 8
Pull ups 2 x 6-12
Dumbbell Rows 3 x 8-12 (each arm)
Standing Calf Raise 5 x 12-15
Dips 3 x 8
Incline Bench Press 4 x 12,8,8,6 (Increasing weight after 1st set)
DB Bench Press 4 x 8-10
DB Flyes 3 x 10-12
Push-Ups With Feet Elevated 2 x 20 (weighted) *is this really going to do anything for mass?
Squats 4 x 12,10,8,8 (increasing weight after 1st set)
Lunges 2 x 8-10
Straight Legged Deadlifts : 3 x 6-8
Standing Calve Raises : 5 x 12-15
Hack Squat: 3 x 8
Friday: Biceps, Triceps
Hammer Curl 3 x 8
Alternate Curls 5 x 8
Barbell Curl 3 x 8-12
Lying Dumbbell Tricep Extension 3 x 8
Standing Dumbbell Triceps Extension 3 x 8
Skull Crusher 3 x 8
Kick Backs 3 x 8
Saturaday + Sunday Rest:
With 4 months of lifting, I wouldn't bother with that. There is no need for you to split everything up like that.
Stick with the basics.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
Forget the shoulder day, do a set of military press on your chest day. I would drop the pushups and the DB flyes as well.
On your leg day, forget the hack squats and throw in one exercise for bicep and tricep. Drop the arm day.
There's lots of people around here with good 4 day splits, check some journals out.
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)