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Massroid1020
New member
Anyone ever did a six day routine that hit everything twice a week and wasn't the push/pull/legs combo? If anyone has some advice on muscle grouping it would be greatly appreciated!
New muscle grouping?
- Thread starter Massroid1020
- Start date
Buildingup24
New member
Heavy Chest/light shoulders
Back/bi (vertical movements for back)
Legs-quad dominant
Heavy shoulders/light chest
Back/tri (horizontal movements for back)
legs-hamstring dominant
Back/bi (vertical movements for back)
Legs-quad dominant
Heavy shoulders/light chest
Back/tri (horizontal movements for back)
legs-hamstring dominant
Massroid1020
New member
So only hit biceps and triceps once a week?
With that split hes hitting tris 3xs and bis 2xs a week.
Sent from my SPH-L710 using EliteFitness
Massroid1020
New member
Right in an indirect way, as accessory muscles. I was meaning directly
E
Evan Tipps
Guest
Monday
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps
Tuesday
Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Wednesday
Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Ive done this. and rest after thurs. then start again fri-sunday.
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps
Tuesday
Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Wednesday
Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Ive done this. and rest after thurs. then start again fri-sunday.
Massroid1020
New member
Thanks man, how'd you like it?
E
Evan Tipps
Guest
Loved it. Made my back grow alot. Only thing I would do is add a small superset to the shoulder day. Id add shrugs with rear delt flys superset
Buildingup24
New member
This- it won't take a lot of accessory work if you're attacking the muscle group directly twice a week as it is.
Massroid1020
New member
Chest shoulders back and legs are getting hit directly twice a week, biceps and triceps are getting hit once directly, the rest is indirect. That is why I asked would you only hit tris and bis once a week, because all the other times you hit them are indirectly
Massroid1020
New member
Buildingup24
New member
Oh sorry I see what u are asking now- and yes arms only would get hit directly once a week since the rest of volume is already jacked up.
Massroid1020
New member
So basically the volume will compensate and will still produce good gains in arms and not just everywhere else
Buildingup24
New member
If u hit the arms hard once a week n still work heavy compounds plus eat a lot- they have a lot of reason to grow
Massroid1020
New member
Alright bro thanks for the advice I appreciate it!
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