And the feeling begins anew....

[Lord_Suston]

After taking a break after thanksgiving and then having finals my lifting and training has gone to shit.... But recently I went to the gym and realized how much I missed being hardcore, doing everything it takes and more to reach my goals.... So now I got my diet in place and my weight training phase is building momentum, plus my boxing is increasing as well.

If some could crititque my new routine it would be much aprecitaeted...

D1 Back/calves
D2 Chest/ tris
D3 rest
D4 Shoulders/bis
D5 Legs
D6 rest
D7 repeat

For back and calves, I was thinking
Deads, widegrip chins, bentover rows, hang cleans, calf raises

Chest/ tris; Incline BB followed by flat bench, dips, close-grip, seated overhead db ext

shoulders/ bis; military barbell, upright rows, reverse flyes, barbell curls, seated dumbell curl

Legs, Squats, front squats, clean and jerk, leg ext, SLDL

I know this is a long read but I want to know everyone's opinion

 

[louden_swain]

I like it!!

 

[RusPA81]

I would switch back and chest days and do chest first. After back day I personally could not have a productive chest day, especially after doing heavy deads. I need the rest day that comes after after bad when you do back on day 2. Otherwise it looks real good.

 

[PolishHammer1977]

Good stuff.

 

[louden_swain]

I would switch back and chest days and do chest first. After back day I personally could not have a productive chest day, especially after doing heavy deads. I need the rest day that comes after after bad when you do back on day 2. Otherwise it looks real good.

Works for you, but maybe not for Lord Suston.

 

[Deadz]

Will your triceps and chest still be sore (or recovered) on D4? It might hamper your military press.

Same thing with Legs on D5 then Back on D7 - if your legs get really sore (like mine) you might not get 100% use for your deads.

Its a very solid routine, I really like the day of rest every other day.

 

[Lord_Suston]

Thanks for the advice guys, how about this...
D1 Chest/ tris
D2 Back/calves
D3 rest
D4 Shoulders/bis
D5 Legs
D6 rest
D7 repeat

I was thinking 4 sets for Incline Bench, Deads, Squats, Military press, calf raise, shrugs and everything else will be three sets....

I am trying for a certain amount of reps
Chest excercises 6 reps/set
Back & Legs 8 reps/set
Arms 10 reps
Traps & calves 12-15 reps
I will be doing intense boxing 3x a week for 20-30 minutes as well....

 

[WarriorPL]

I am trying for a certain amount of reps
Chest excercises 6 reps/set
Back & Legs 8 reps/set
Arms 10 reps
Traps & calves 12-15 reps
I will be doing intense boxing 3x a week for 20-30 minutes as well....

Let me suggest this:
Chest: 6x4x4xfail - Great strength enhancer, especially if you are training 'hardcore'
Back and legs are just fine.
Arms... i would hit the 5x5's. Your arms will grow like weeds with 5x5s.. or ever 3x3s...
Traps i would keep it to 10-12 reps... 15 on the first. Calves, i would hit the high reps, unless you're looking for pure mass, then 6-8, heavy.

 

[mrdraco]

Split looks a lot like mine. I wait until Day 8 to repeat.

 

[Legion Kreinak2]

Yeah Suston, I'd add D7 as a third rest day (which would put you on the 2 on, 1 off, 2 on, 2 off).

The split looks nice though. Why are ya' shootin' for those amounts of reps though? More for back/legs? I can see that for legs maybe for some endurance, but the boxing drills should cover that.