I know what everyone is going to sayÖ
But I have had good results with this program, both last year in Japan (went from 175 to 185 same bf%) and during the last few months. Over the late summer I went to a 3 day a week push pull and lost a ton of mass (185 to 180 + 3% bf)
I will admit this routine has gotten a little out of control as of late as I keep adding drop sets or heavy sets without getting rid of lighter sets (this does list everything including warm-ups so itís not quite as bad as it seams). I allow only 1 min. between sets so even the longest workouts are done in about 1.5 hours and I do a 5 min warm-up on the rowing machine.
I know I need help on the following: Arms in general, and Delts big time. Back can always use help, but Iím liking my chest and abs routine.
Here are some changes Iím making on the split, plus any you might recommend.
Monday : same Chest/Back but add deadlifts
Tuesday: keep as shoulder/abs day but need a new routine for shoulders
Wed: Change from Legs/Bicep to Legs/Triceps so biceps get more focus on Thursday
Thurs: Change to Bicep/Chest/Abs
Fri: Keep as clean-up day with light shoulders/ legs/ back
Workouts that I've been using since Nov. follow... I hope this works...