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DiscussBodybuilding.com
Master Lifter
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Pssst
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My 5-day split (high volume)
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Wednesday, May 21, 2008 9:27 PM
( #1 )
Chest/Tri's – 22 sets Tuesdays Flat bench-bb 4x8 Incline bench db 4x8 DB flyes 4x8 Dips (weighted) 3x8 Skullcrushers 4x8 Overhead tricep extension 3x8 Back/Shoulders/Biceps – 19 sets Thursdays Deadlifts-3x8 Pullups 3x8 Bentover rows-3x8 Shrugs 3x15 Weighted back extension 3x10 Weighted chins 2x8 Concentration curls 1x8 Hammer curls 2x8 Preacher Curls 2x10 Shoulders -15 sets Sunday Seated Military Press 3x8 Standing Military Press 3x8 Upright rows 3x8 Front Raise 2x10 Lateral Raises 2x10 Rear Lateral raise 2x10 Arnold’s 3x8 Legs/Bi's-30 sets, but 24 for legs Mondays Squat,squat,squat-6x8 Leg curls-3x10, again 3x10 with other way (quads and hams) Leg press 3x10, then angled 3x10 Standing calf rise 3x15 Donkey calf rise 3x15 Power Clean 3x8 Saturdays Light chest day, low weight, higher reps, One set lower amount As a final note, I'm a pretty hard gainer. I'm thinking about having alternating weeks, changing the sets and reps amount around to build strength one week, then mass another. A building strength routine would be very similar, except I'd go extremely heavy and do 3 reps of each. For calves, it'd be the same thing pretty much.
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xmax126
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RE: My 5-day split (high volume)
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Thursday, May 22, 2008 8:21 AM
( #2 )
ok so your split looks like this monday-legs/bis tuesday-chest tris wednesday-off thursday-back/shoulders/bis friday-off sat-chest sun-shoulders tons of problems with this split. first you only do legs and back once a week and small muscle groups twice. that makes no sense. back bis and shoulders in one day is to much. hard gainer or not there is no reason to work your muscles this much. if you want to work your muscle groups more than once a week try a full body routine. this split makes more sense monday-legs tuesday-chest/tris wednesday-off thursday-back/bis friday-off saturday-shoulders sunday-off Legs 6 working sets for squats is a lot for one day, plus you are doing leg presses so 3 or 4 sets is enough. not sure what you mean by angled leg press but 3 sets one way is enough. power cleans, squat, and leg press in one day is to much. add power cleans to a less intense day like shoulder day. Chest workout looks ok Tris looks ok Back no reason for weighted back extensions. deadlifts are all you need for lower back. Biceps concentration curls and preacher curls are very close in angle. only do one or the other Shoulders seated and standing press in one day is redundant. try to alt them week to week. cut out the upright rows. and cut the front raises since you do arnolds which work the front head plenty. dont alt your reps week to week. just stick with the 3x8. heres a good routine that hits every muscle group more than once a week. this is great for strength and mass for any hard gainer. monday-flat bench, bent over rows, overhead press, skullcrusher, barbell curl tuesday-squat,stiff leg deads, standing calf raises, reverse flys, abs wednesday-incline bench, pull ups, side raises, close grip bench press, preacher curl thursday-leg press, power cleans, donkey raises, shrugs, abs friday-dips, deadlifts, arnolds, overhead extensions, incline db curls notice how mon, wed, fri it goes chest, back, shoulders, tris, bis. and tues, thurs goes legs abs. now you are hitting your upper 3 times a week and your lower body twice without over working anything.
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Pssst
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RE: My 5-day split (high volume)
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Thursday, May 22, 2008 10:38 PM
( #3 )
I really forgot to mention that I really DON'T do chest twice a week. I only put that there in case I go. The reason I'm doing chest more than once is because that's the main part lacking, so if I have a chance to go, I'm thinking of working on chest, but I'm not sure. On my back day, I really don't have that many shoulder exercises either, haha. I just forgot to fix that. There's actually a lot of mistakes I left on there :/. I really like upright rows, also. It hits the side of your shoulder really well. I don't really power clean unless I go to my friend's house also, so it's not that intense. When I finish leg day, I'm not really shaky or anything either. I always thought seated and standing were very similar, but I'll change it up. Should I just do 4 sets of one of those? Thanks for all the advice man, I'll work on it a lot, but just edit my workouts. :D Btw, I forgot to say I do abs at home fridays.
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