What do you think?

[superqt4u2nv]

I am thinking of doing hams and back on the same day.

Stiff Leg Deads
Good Mornings
Lying Leg Curl

Bent over row
Wide grip pulldown
Close grip pulldown

 

[d3track]

do the back lifts first
i did hams and back together for a while last summer, works pretty well

how is everything going with your training?

 

[JKurz1]

Can we lose the pulldowns and do chins and pull-ups? Just a thought.........

 

[superqt4u2nv]

do the back lifts first
i did hams and back together for a while last summer, works pretty well

how is everything going with your training?

Thanks I will hit the back first. Training is going great changing a few things up for this week just splits etc. Did chest and shoulders today I added 20lbs to my bench but it is not that impressive I started my 5x5 way to light on that to begin with.

This is what this week looks like thoughts input would be great.

Monday
Chest & Shoulders
BB Bench Press
DB Incline Press
Pec Fly

BB Military Press
DB Shoulder Press
Lat Raise

Tuesday
Back & Hams

Bent over row
Wide grip pulldown
Close grip pulldown

Stiff Leg Deads
Good Mornings
Lying Leg Curl

Wednesday
Bies Tries & Abs

EZ Curl BB
Hammer Curls

DB Tricep Extensions
Cable Push Down

Cable Kneeling Crunch
DB Side Bend
Hanging Leg Raises

Thursday
Quads & Calfs
BB Squats
BB Wide squats
BB Lunges

BB standing calf
Seated calf raise

 

[superqt4u2nv]

Can we lose the pulldowns and do chins and pull-ups? Just a thought.........

I can't do many of them unassisted.

 

[wnt2bBeast]

I know you have SL deads but i would definitely hit back first with deads, nothing wrong with pulldowns (choose 1 per session, you can alternate each week between wide and close grip) and BB rows..Hammies look good if you drop the SLD's go with standing 1 legged ham curls..looks good hope the leafs do better at home

 

[d3track]

try switchin up the assited pull ups with pull downs, every other week

also, just from some experiences, i would trow out the side bends, and do twists
the side bends tend to thiken the waist, most women are not to fond of having a thicker waist

 

[superqt4u2nv]

try switchin up the assited pull ups with pull downs, every other week

also, just from some experiences, i would trow out the side bends, and do twists
the side bends tend to thiken the waist, most women are not to fond of having a thicker waist

Word thanks I don't want a thicker middle.

 

[superqt4u2nv]

looks good hope the leafs do better at home

Me too!

 

[Scotsman]

Thanks I will hit the back first. Training is going great changing a few things up for this week just splits etc. Did chest and shoulders today I added 20lbs to my bench but it is not that impressive I started my 5x5 way to light on that to begin with.

This is what this week looks like thoughts input would be great.

Monday
Chest & Shoulders
BB Bench Press
DB Incline Press
Pec Fly

BB Military Press
DB Shoulder Press
Lat Raise

Tuesday
Back & Hams

Bent over row
Wide grip pulldown
Close grip pulldown

Stiff Leg Deads
Good Mornings
Lying Leg Curl

Wednesday
Bies Tries & Abs

EZ Curl BB
Hammer Curls

DB Tricep Extensions
Cable Push Down

Cable Kneeling Crunch
DB Side Bend
Hanging Leg Raises

Thursday
Quads & Calfs
BB Squats
BB Wide squats
BB Lunges

BB standing calf
Seated calf raise

Ok girlie where is you dead day that you promised me?

Cheers,
Scotsman

 

[superqt4u2nv]

Ok girlie where is you dead day that you promised me?

Cheers,
Scotsman

Well tomorrow is sort of cause of my busy life I have 4 days to train I don't know how to work a day of just deads so I thought I would do a back & hams day what do you think?

 

[PancakeFiend]

It's a good routine, i'd like to throw in a few of my favorite exercises for consideration.

Monday
Chest & Shoulders
BB Bench Press
DB Incline Press
Pec Fly (imo these are hard on the shoulder w/ little payoff, i'd go for standing cable crossovers from a high pully setting)

BB Military Press
DB Shoulder Press
Lat Raise
Add upright rows to the list if they don't bother you.

Tuesday
Back & Hams

Bent over row
Wide grip pulldown
Close grip pulldown
Maybe alternate pulldown grips each session, and add pullovers to the list.

Stiff Leg Deads
Good Mornings (you can also try seated, i didn't know they hit my hams until i did them)Lying Leg Curl

Wednesday
Bies Tries & Abs

EZ Curl BB
Hammer Curls (Have you tried drag curls? Those are killer.)

DB Tricep Extensions
Cable Push Down
If you have energy add/substitute in seated half presses.

Cable Kneeling Crunch
DB Side Bend
Hanging Leg Raises
Weighted Decline Partial Situps are brutal if you want to throw those in somewhere.

Thursday
Quads & Calfs
BB Squats
BB Wide squats
BB Lunges
Throw in/rotate hack squats if you want.

BB standing calf
Seated calf raise

These are just my suggestions. You have a good routine, good luck!

 

[Smurfy]

I would ditch DB presses for shoulders since youre already doing BB military press and add in bent over rear flyes for the rear delts. I dont think you really need to add in upright rows since youre already hitting the shoulder from front, side and back if you do the following:
BB Military Press
Lateral raise
Rear raises

Just my .02

 

[superqt4u2nv]

Good mornings after deads = the shizzle my hams were on fire!

 

[Scotsman]

Well tomorrow is sort of cause of my busy life I have 4 days to train I don't know how to work a day of just deads so I thought I would do a back & hams day what do you think?

That's not a bad idea. You are working all of your primary pullers in one day so you may be very sore for a while in the adjustment period.

I agree with Smurfy don't do both bb and dumbell shoulders in the same workout. You might try switching back and forth from week to week.

On your back and hammy day do the most compound lifts first. ie.
Do deads first then rows then good morning then pulldowns the lying leg curls. That way you start out using the most primary movers and end with the least. Also you won't run out of steam on the big lifts by doing a bunch of other stuff first. Also I would do regular dead instead of stiff since you are also going to do good mornings.

Lastly I would suggest only doing one style of squats per week. Doing regular and wide is going to be a lot of squatting especially since you have already done deads during the week which will effect your stability.

Other than that you look like you have a pretty good split. Most of my suggestions are to reduce impact and redundancy on your body so that you won't burn out rapidly. This should be a solid program for you and hopefully you will garnish some great results.

Cheers,
Scotsman

 

[superqt4u2nv]

Lastly I would suggest only doing one style of squats per week. Doing regular and wide is going to be a lot of squatting especially since you have already done deads during the week which will effect your stability.

My reasoning for the two style of squats is to hit my Adductors the wides seem to hit them a lot more than just regular squats.

As for the two shoulder presses word change it up next to the rear rasie like Smurfy suggested.

Thinking of adding dips as well to my arm day my ticeps are still lacking.

 

[MsBeverlyHills]

personally, i would not put back & hams togther- 2 of the biggest muscle groups s/b on separate days imo.

just a suggestion-

Day 1- Chest & front delts
Day 2- Back & rear delts
Day 3 - Hams & Quads
Day 4 - bis & tris

& abs 3/wk.

 

[JKurz1]

Nah, you can keep it...matter of fact, two of my good buddies that compete prretty regularly do Hams and Back together.....gives the lower back more recoup time.....they swear by it...........

 

[superqt4u2nv]

Ms.Beverly I did Hams, Quads and Calfs last week on the same day I thought I was going to die never again! Today I still a little sore from Hams and Back but not near as bad plus because I was not doing my Quads as well I had way more energy and I think my hams got a much better workout.
As for abs 3 times a week my bf is at about 19% I don't really see the point in working my abs that much until I get it down to 15% or less.

 

[Smurfy]

I havebeen working Hams separately lately and its much easier on my legs. When I work the whole leg on one day, my legs are literally demolished and walking and being mobile is nearly impossible. At least its easier to walk when my hams are sore but not my quads LOL

 

[JKurz1]

I agree you need to get your % down, but I don't care if you are 30%bf......you need to do abs......the abdominals are the core and the foundation for your lifts.....people that tend to have weak back, usually neglect their abs.......they arent just for asthetical purposes (although I do like my 6-pack)........stong abs will lead to much better results in the majority of your other lifts........

 

[Smurfy]

I agree you need to get your % down, but I don't care if you are 30%bf......you need to do abs......the abdominals are the core and the foundation for your lifts.....people that tend to have weak back, usually neglect their abs.......they arent just for asthetical purposes (although I do like my 6-pack)........stong abs will lead to much better results in the majority of your other lifts........

werd.

 

[d3track]

personally, i would not put back & hams togther- 2 of the biggest muscle groups s/b on separate days imo.

just a suggestion-

Day 1- Chest & front delts
Day 2- Back & rear delts
Day 3 - Hams & Quads
Day 4 - bis & tris

& abs 3/wk.

ive tried the quads/hams together and couldnt do it
i cant do anything else on quad day, just taxes me way too much

 

[MsBeverlyHills]

ive tried the quads/hams together and couldnt do it
i cant do anything else on quad day, just taxes me way too much

I guess it depends on the exericises...the main lift of my ham/quad day is squats- the rest are isos- & then I rotate those every other week. anyways- I really dont mind being "taxed" too much- just pop a few more glutamine pills that night

 

[superqt4u2nv]

Well 2 days a week I am not lifting I do yoga or pilates. I believe both are consider core training correct?

 

[Scotsman]

My reasoning for the two style of squats is to hit my Adductors the wides seem to hit them a lot more than just regular squats.

As for the two shoulder presses word change it up next to the rear rasie like Smurfy suggested.

Thinking of adding dips as well to my arm day my ticeps are still lacking.

Ok if you are doing the wides for adductor you are probably using much lighter weight so that would be ok.

Good change on the shoulder day.

Dips are a great exercise.

Yes yoga and pilates are core exercises and will help with strength and stability as well as maintaining flexibility. I wouldn't suggest you add anything else to your four day weight two day yoga pilates schedule. That is quite a bit of work, just make sure you are resting enough and eating enough to fuel your recovery.

Cheers,
Scotsman