My 5-day split (high volume)

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My 5-day split (high volume) - 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.

xmax126

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RE: My 5-day split (high volume) - 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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RE: My 5-day split (high volume) - 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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