New training split, your thoughts....???

[Willyumyum]

Here is my new training split, if anyone can think of a better order for what part to work on what days, or anything suggestions for changes please feel free to post them... Mustang_18 helped me come up with this plan.

DAY 1
BACK/TRAPS
3 sets of barbell rows
3 sets of closed grip pull downs
2 sets of wide grip seated rows
2-3 sets of deads


DAY 2
SHOULDERS
2 sets seated dumb press
2 sets machine military press
3 sets machine side lateral rases
3 sets machine bent laterals

DAY 3
BICEPS
2 sets Straight Bar curls
2 sets dumbbell curls
2 sets hammer curls
3 sets Bent Conecentration curls or 3 Close grip preacher curls (alternate week-to-week)
3 sets Dumbbell Wrist Curls

DAY 4
PECS/TRIS
3 sets flat Dumbell press
2 sets Incline barbell press
3 sets Weighted Dips
2 sets of flys or cable crossovers
3 sets pressdown
2 sets lying extensions
2 sets overhead tri press

DAY 5
LEGS
3 sets squats
2 sets leg presses
2 sets leg extension
2 sets ham curls
2 sets standing calve raises
2 sets seated calve raises
_________________________
ABS worked in twice weekly
2 sets leg lifts
2 sets cable crunches
2 sets side cable crunches

 

[Willyumyum]

ps...

this is a NOT on cycle training split.

YUM

 

[Belial]

-How many rest days are in here?

-bent laterals the day after BB row? Not ideal for rear delts...

-Shoulders day could use some work. A whole bunch of laterals doesn't seem particularly necessary. I'd do a few more presses, maybe some shrugs on that day.

-switch day 4 and 5. (I'm assuming this is not a 5 on, 2 off schedule). This will let your tris recover from the presses on shoulder day before you do chest, and it will let your legs recover before you do deadlifts on day 1.

-I'd never do a separate day for a muscle group as small as biceps, but if you really feel they need the extra work, so be it.

-Not a big fan of some of those tricep exercises. It's chest day, so have some fun with skullcrusher/close grip bench supersets. (Just an idea, this is becoming a new favorite)


I could give you a few switch up recommendations, but I don't really know if you're trying to stick to a particular # of days, etc.

I'd do:

Day 1: Back/bis

Day 2: traps/shoulders (deadlift here)

Day 3: rest

Day 4: pecs/tris

Day 5: Legs

Day 6: rest


Repeat.

 

[Willyumyum]

Well, what I'm really looking for is a SOLID routine. I'm not set on anything yet. I really wanted to conentrate my inner and upper chest and defining that and making it bigger. I wouldn't mind even working out each bodypart twice a week, maybe, if that might be optimal. I'm not quite sure. At this point im looking for something both solid and gain-producing. The day split in that workout i posted wasnt anything final, just more the exerccises i was thinking of doing.

Thanks for the suggestions so far, anymore help you can provide is defenitely appreciated

YUM

 

[gymtime]

I also think your volume for bis is high. Plus devoting an entire day to them might not be the most efficient way to go, given the importance of rest days.

Also, I like to do deads first on back day. I think they're the most important excercise and it's best to do them when you're fresh.

Finally, I like up the volume a little for calves. Not sure what your rep range is, but I find it beneficial to go higher on calves. But again, that's a preference, doesn't work for everyone.

Looks solid overall, just don't forget your rest days.

 

[Willyumyum]

What would you guys think of a 3 day split, where i work out a few things twice a week.... SOMETHING like this, this isn't final.. just an idea that im throwing out....

DAY 1
BACK/TRAPS/BI'S/FOREARMS
2-3 sets of deads
3 sets of barbell rows
3 sets of closed grip pull downs
2 sets of wide grip seated rows
2 sets Straight Bar curls
2 sets dumbbell curls (probably take this out if i go with the 3 day split)
2 sets hammer curls
3 sets Bent Conecentration curls or 3 Close grip preacher curls (alternate week-to-week)
3 sets Dumbbell Wrist Curls

DAY 2
PECS/SHOULDERS/TRIS
3 sets flat Dumbell press
2 sets Incline barbell press
3 sets Weighted Dips
2 sets of flys or cable crossovers
2 sets pressdown
3 sets lying extensions/close grip bench super-set
2 sets overhead tri press
2 sets seated dumb press
2 sets machine military press
3 sets machine side lateral rases

DAY 3
LEGS
3 sets squats
2 sets leg presses
2 sets leg extension
2 sets ham curls
2 sets standing calve raises
2 sets seated calve raises

Doesn't have to be in that order... and i would probably lessen the exercises working out each bodypart twice a week.


YUM

 

[gymtime]

I think that looks a lot better. It's a good place to start and you can make adjustments along the way if you need to. Good luck bro!