Input on training split

[guards]

Alright lads, my training split has gotten a bit stale. THink i could get a little input?



Day 1 Chest

incline Bar press 4 x 8-10
flatbench dumbell 3 x 8-10
Flies 3 x 8-10
weighted dips 3 x 8-10

Day 2 Shoulders

Military press 4 x 8-10
upright rows 3 x 8-10
Front raise 3 x 8-10
lateral raise 3 x 8-10

Day 3 Arms (superset bis and tris)

Bi's
seated curl 4 x 8-10
hammer curl 3 x 8-10
concentration curl 3 x 10-12

tri's
close grip 4 x 8-10
pulldowns 3 x 8-10
lying DB fallbacks 3 x 10-12


Day 4 back

Bent over rows 4 x 8-10
deadlift 3 x 6-10
chainsaw pulls 3 x 8-10
weighted wide grip pullup 3 x 8-10

Day 5 legs

Squats 5 x 6-12
leg press 4 x 8-12
extensions 3 x 8-10
leg curls 3 x 8-12


abs are done every other day and forarms are done with shoulders.


I need something new, any ideas?

 

[needsize]

First thing I notice is that all your sets are in the 8-10 rep range, why not throw in some heavier sets at 5 reps?

 

[gymtime]

Just a couple things:

1. I would not do shoulders after chest day, at least not without a rest day in between.....too much shoulder crossover there.

2. I'd add some 6-rep sets to your more compound lifts like chest and back.

3. (Personal preference) I'd do deads first before rows. They are the most demanding lift on back day and are most effective when done fresh. Also, I'd chose a different rowing excercise (other than bent rows) on days that I do deads. That's a lot of unnecessary strain on the lower back, imo. I'd sub db or seated rows instead.

Other than that, it looks just swell!!

Oh, one more thing......calves??

 

[JoBu]

I'd lead off back day with deads...they'll take the most out of you. You have back day immediately after arms...this might hurt your bi development. Perhaps switch back and leg day and put an off/cardio day after arms. This should give your bi's enough time to recover before you hit them again on back day. I'd also do abs every 3 days or so but it depends on how heavy you work them. They need to recover jusy like any other muscle. I tend to play it by ear and see if my abs feel ready for another thrashing...typically 3 or 4 days.

JoBu