Mustang's new training split

[Nathan]

UglyAss's split looked good but I believe that Stang wants to emphasize cardio a bit more. Soooooo, I'd just through delts over to chest day and you're set. You do work delts somewhat that day anyway so it'll warm 'em up. You'll probably find that after finish chest doing that that your delts aren't quite as strong as usual (maybe not though), and if that's the case you can just try alternating starting the workout with chest one week, then delts the next, etc. if it concerns you. Looks good though and you shouldn't have to do anymore than 13-18 sets per workout - and 18 should only be on that leg day. You'll grow with that and cut out fat I think dude. Good luck.

 

[uglyass]

For that routine I posted I do cardio whenever I can be bothered but you could include it on rest days if needed.

If its just for fat burning remember low intensity for a long time is the way to go. I cant remember the Heart rate % you should be at for fat burning but basically going for a long slow jog is your best bet. I used to run competitive x country and am lucky enough to not hold much fat.

Nathans idea would work well as well throw in delts with Chest & tri's as they will be somewhat pre-exhausted anyway. You could throw traps in with Back & Bi's as they will be pre-exhausted as well depending on what type of pulls youre doing for back. That way you'd have more time for cardio.

Also M18 if you can fit your cardio in in the morning it seems to make a big difference, I used to have to take the fatties out for PT when I was in the Army and a long run in the morning seemed to work wonders, Im not calling you a fatty by the way! lol

UglyASS

 

[punkassmofo]

Yea, Yea stupid newbie. Inclines = crap. Shoulders will always fail before chest. If you use incline presses use about a 20-30 degree angled bench. Declines and flat are best. Declines use the shoulders the least. And weighted dips are excellent.
My workout for the last 6 weeks and I have made great gains in
All work sets are to failure and first set is heavy and failure is in the 6-8 range.
The second set is 20-15% lighter where failure is in the 10-12 range.

Monday chest and back
1.Flat bench warmup- decline dumbbells worksets.
2. 2 sets to failure of dips
3.either low incline Bp or flat flys- sets to failure yes i do them but they are not the best chest exercise (the inclines that is)
4. chins 2 sets to failure.
5.deads--every other week and only lift not taken to failure.
6.barbell rows
7.shrugs-alternated with deads

wed. Legs
Squats 2warmups and 2 sets to failure (when form fails)
leg extensions 1 warm up 2 worksets
leg curls same
calf raises same

Friday shoulders bis and tris
Db shoulder press 2 warm ups and 2 work sets

close grip bench 1 warm up 2 work sets
skull crushers or db tri extensions same

barbell curls 1 warm up 2 work sets
hammer curls 2 work sets

 

[DEI]

Hi dude:

Your new cycle looks a lot better, Id only change as Nathan says the shoulder workout the same day that chest, so I workout, provided that Ive developed delts, and so after chest I put my delts, some times after my chest is enough for me 3 sets of 1
tri-serie for delts.

 

[hamper19]

NOT BIG ENOUGH I have always ben a big kid but I was also a fat fuck through out my early teen years and it took a long time a a lot of hard to to be where I am now, I still feel I look like shit and don't think I'll ever be happy the way I look. That is what keeps me motivaded to go even harder and I will not stop

M18

DITTO

 

[Jguns]

Inclines = crap. Shoulders will always fail before chest. If you use incline presses use about a 20-30 degree angled bench. Declines and flat are best. Declines use the shoulders the least. And weighted dips are excellent.

Inclines are crap?! Inclines are by far the best excercise for overall pec development and aesthetics. They are what gives the chest the appearance of a "shelf" They do offer some stress on the anterior delts, but if you work inclines first, you should not be too fatigued to apply maximum weight. As far as declines go, their value is debatable. If you need separation between your gut and your chest, this is where they typically come in. They work the very lowest part of your pecs, the part below the nipple. Their are many people who do only flat an decline presses, and you know them when you see them. Why? Because their chest looks thick below the nipple, and completely undeveloped above it. As far as declines working the shoulders the least, look at the mechanics of the excercise. In essence you are pushing almost straight down. This allows you to heavily recruit shoulders and triceps. Have you ever wondered why you are stronger on declines than you are on flat bench? This is why. Declines should be one of the last chest excercises you do IF you do them. Look at the pro's routines, you will see that nearly every one of them do inclines FIRST- there is a reason for that.

 

[success]

did you make your own fina or did you buy it?

 

[MUSTANG_18]

did you make your own fina or did you buy it?

I got mine pre-made

M18

 

[Austin316]

Heres my split, its been good for me, but I probably need to mix things up pretty soon

Day1: Chest/back
Day2: Legs
Day3: Shoulders/traps
Day4: Tris/Bis
Day5: off
Day6: start over

 

[cobratri]

Mustang, it looks like tooooo much volume on arms. I know its been suggested but I think i would try putting back and bis together. I'm on a similar split and have finally started growing again after a couple of months of stalemate. As you know, I've been clean since i started this split.
Monday- chest and tris
Tuesday- back and bis
Thursday- shoulders and delts
Friday- legs