Hey fellas for about the past 5 months I have been doing this routine:
Mon: Shoulders, Biceps, and Triceps
Wed: Legs and Traps
Fri: Chest and Back
Shoulders: 3 exercises,4 sets each: dumbell press, lateral dumbell raise, frontal dumbell raise
Tris: 2 exercises, 4 sets each: skullcrushers, dips
Biceps: 2 exercises, 4 sets each: hammer curls, preacher curls
Legs: 5 exercises, 4 sets of squat, 3 sets of leg extensions, 4 sets of hamstrings curls lying on the machine, 4 sets of deadlifts, 5 sets of calv raises.
Traps: 2 exercises, 4 sets each
Chest: 3 exercises, 4 sets each: flat bench dumbell press, incline dumbell press, decline bench press
Back: 3 exercises, 4 sets each: decline close grip rows, pull-ups, reverse grip chin-ups
I skip doing flys for my chest because right now I am more worried about size of my chest than tone.
Last edited by theman; 12-26-2006 at 04:14 PM.
I would take out the leg extensions in favor of a different kind of squats or even leg press, take out leg curls in favor of straight leg deadlifts and maybe hyperextensions or good mornings.
Do your shoulders and arms respond well to that much volume? 28 sets in one day for muscles that aren't very big seems a littl much. I would think you could cut the number of sets for all those exercises in half, increase the intensity by upping the weight so you can only push out 4-6 complete unassisted reps, and take out the preacher curls in favor of good old-fashioned barbell curls.
Other than that, the setup and split looks okay. How has it been working for you? What are you pleased with, and what are you disappointed with?
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