New Split

[ESQ]

TIME FOR A CHANGE, OPINIONS ON MY NEW SPLIT PLEASE

MONDAY-CHEST
3 SETS INCLINE BARBELL
3 SETS FLAT DB
3 SETS FLAT FLY

TUESDAY-BACK+BI
3 SETS DEADS
3 SETS LAT PULL DOWN
3 SETS WEIGHTED PULLUPS

3 SETS BARBELL CURL
2 SETS DB CURL
2 SETS PREACHER

WEDNESDAY-SHOULDER+TRI
3 SETS DB OR BB MILITARY
3 SETS LAT RAISES
3 SETS REAR LAT RAISES

4 SETS SKULLS+CLOSE GRIP
4 SETS BEHIND THE NECK TRI EXT

THURSDAY- OFF

FRIDAY- LEGS
4 SETS SQUATS
4 SETS HAMS
4 SETS CALVES

ALL SETS ARE AROUND 6-8 REP RANGE

 

[Ingram]

Looks solid, I would maybe throw in a row exercises on back day and shrugs on shoulder day.

BTW, are you doing abs at all? they seem to be missing.

 

[Robboe]

you gonna be doing gear?

 

[SAGAT]

id cut one bi exercise out and reduce the sets for the tris and up the weight, just my 0.02...

 

[ESQ]

no gear im a natural guy 6'0'' 175lbs 6-7% bf. my problem is this my job makes me stay lean year round. my diet is super clean about 2100-2300 cals a day split 50%protien 30%carbs 20%fat. i have about 7-8 weeks off starting next week and would like to add a little size in that time. i do have to stay as lean as i can while trying to do this(the great fuckin dilema). never used gear and dont know if i can do to the fact my career also has me at alot of social events that include partys and i am a single 24 year old so i do enjoy drinking and women, drinking being the issue. any info you guys can throw at me would be great.

 

[Robboe]

Ok, you're natural so i can help you:

TIME FOR A CHANGE, OPINIONS ON MY NEW SPLIT PLEASE

MONDAY-CHEST
3 SETS INCLINE BARBELL
3 SETS FLAT DB
3 SETS FLAT FLY

** reduce to 2 sets each.

TUESDAY-BACK+BI
3 SETS DEADS
3 SETS LAT PULL DOWN
3 SETS WEIGHTED PULLUPS

**choose one or the other [the one you prefer] and drop the other. Put in a horizontal row [whichever you prefer.] reduce sets to 2 per exercise.

3 SETS BARBELL CURL
2 SETS DB CURL
2 SETS PREACHER

**reduce to 3-4 sets total for biceps. I'd personally drop the preachers and do 2 sets BB curl and 1-2 sets DB curl.

WEDNESDAY-SHOULDER+TRI
3 SETS DB OR BB MILITARY
3 SETS LAT RAISES
3 SETS REAR LAT RAISES

**Good, just reduce sets to 2 per exercise.

4 SETS SKULLS+CLOSE GRIP
4 SETS BEHIND THE NECK TRI EXT

**Definately reduce sets. After presses for delts you do NOT need this much volume. Drop to 2 sets each for 2 exercises.

THURSDAY- OFF

FRIDAY- LEGS
4 SETS SQUATS
4 SETS HAMS
4 SETS CALVES

**what will you do for hams? drop to 3 sets for squats and prolly 2-3 sets for whatever ham work you do. Calf volume is up to you.

ALL SETS ARE AROUND 6-8 REP RANGE

**Good idea.

Let me know what you think.

 

[Tuna Guy]

i think if you are competant at the exercise's then robboes advice is spot on, only possibly train mon, tues, thurs and friday, possibly adding triceps to monday and sticking shoulders somewhere else and training 3 days per week or using this extra free day to bring up a weak area such as the lower back.

 

[ESQ]

Thanks for all the info guys, i am on a pretty fixed schedule i did just order some surge from biotest.friends at my gym said they got great results from it. ive never done much more than a protein shake after workout so maybe finally adding some malto to my post workout will help flush some nutrients to where they need to be. what about my diet it will be tough for me to add alot of cals but i will try to add a couple hundred a day.should they be carbs if so ill stick them early in my day or protein which i can consume any time? i have until mid december before my next photo shoot so ill bust my ass for 2 months and see what happens.