Anyone care to critique my quite-spread-out 7 day split? :noes:

Discussion in 'Fitness & Nutrition' started by Mugwump, Oct 23, 2005.

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  1. Mugwump

    Mugwump Guest

    If anyone thinks I can scale back some of these muscle groups and break it down to 5 or 6 days a week, I'm all ears, but this routine targets 7 primary muscles (important muscles for me) and almost every other major muscle.

    Day 1
    Pectoralis Sternal
    Barbell Flat Bench: 20 reps
    Dumbell Flat: 6, 6, 6, 6, 6 reps
    Barbell Flat: 12, 12, 12, 12 reps
    Pectoralis Clavicular
    Barbell Incline: 20, 6, 6, 12 reps
    Serratus Anterior
    Incline Shoulder Raise: 20, 20, 20, 20 reps

    Day 2
    Quadricep/Gluteus
    Barbell Squat: 20, 6, 6, 6, 12
    Barbell Deadlift: 20, 6, 6, 6, 12
    Calf (Front/Back)
    Calf Extension/Reverse Calf Extension: 20, 20, 20, 20
    Abdominal
    Crunchies: 20, 20, 20, 20

    Day 3
    Trapezius
    Seated Row: 20
    One-Arm Seated Row: 6, 6, 6, 6, 6
    Seated Row: 12, 12, 12, 12
    Deltoid Posterior
    Rear Delt Row: 20, 6, 6, 12
    Latissimus
    Pulldown: 20, 6, 6, 12

    Day 4
    Hamstring
    Leg Curl: 20
    One-Legged Curl: 6, 6, 6, 6, 6
    Leg Curl: 12, 12, 12, 12
    Hip Abductor Inner/Outer
    Yes: 20, 6, 6, 12
    No: 20, 6, 6, 12

    Day 5
    Deltoid Anterior
    Barbell Shoulder Press: 20
    Dumbell Shoulder Press: 6, 6, 6, 6, 6
    Barbell Shoulder Press: 12, 12, 12, 12
    Deltoid Lateral
    Upright Row: 20, 6, 6, 12
    Trapezius Upper
    Shrug: 20, 6, 6, 12

    Day 6
    Tricep
    Pushdown: 20
    One-Arm Pushdown: 6, 6, 6, 6, 6
    Pushdown: 12, 12, 12, 12
    Oblique
    Side Bend: 20, 20, 20, 20
    Brachio Inner/Outer
    Wrist Curl/Reverse Wrist Curl: 20, 20, 20, 20

    Day 7
    Bicep
    Barbell Curl: 20
    Dumbell Curl: 6, 6, 6, 6, 6
    Barbell Curl: 12, 12, 12, 12
    Hammer Curl: 20, 6, 6, 12
    Preacher Curl: 20, 6, 6, 12

    Is it too spread out? :dunno:
     
    Last edited by a moderator: Oct 24, 2005
  2. disblohs

    disblohs I can't shake this little feeling I'll never get a

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  3. MaineSucks

    MaineSucks OT Supporter

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    too much rest
     
  4. Phineas Q Stork

    Phineas Q Stork Active Member

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    holy shit, i bet you weigh like 150 lbs too
     
  5. ~stangzorized~

    ~stangzorized~ New Member

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    You're joking right?
     
  6. T-R-T

    T-R-T New Member

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  7. Perplexed

    Perplexed OT Supporter

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    Jesus christ :ugh:
     
  8. Perplexed

    Perplexed OT Supporter

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    Ahahahahahahahahaha :rofl:
     
  9. Mugwump

    Mugwump Guest

    Tricep, oblique and wrist day... What about it?
     
  10. Mugwump

    Mugwump Guest

    And I bet you post once a week/month...

    Oh wait!

    By your post count, I'd say you do!
     
  11. Mugwump

    Mugwump Guest

    How the hell is 18 sets per day too much rest?
     
  12. Phineas Q Stork

    Phineas Q Stork Active Member

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    By your reply, I'm gonna assume that I'm right in assuming that you are a weakass 150 lb bitch.
     
  13. black jesus

    black jesus OT Supporter

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    :werd:
     
  14. ralyks

    ralyks New Member

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    :rofl::Owned:
     
  15. JordanClarkson

    JordanClarkson OT Supporter

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    ok who's ae is this :squint:
     
  16. ryazbeck

    ryazbeck New Member

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    Hahaha, another joke thread I'm assuming?
     
  17. ryazbeck

    ryazbeck New Member

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    haha make fun of someone's post count cuz they don't waste away their life on the internet.
     
  18. dirtysouthboy

    dirtysouthboy New Member

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    I bet your gains are fucking amazing.
     
  19. ryazbeck

    ryazbeck New Member

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    If this is a serious thread then I suggest you learn the concept of lifting weights.

    Go look up an article pertaining to "hypertrophy" and you'll understand why we all are sitting back and laughing at you and not with you.
     
  20. Phineas Q Stork

    Phineas Q Stork Active Member

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    I actually do waste my life away on the internet, it's just that 99% of my posts are in this form :rofl: Wait a second, my life is pathetic
     
  21. Mugwump

    Mugwump Guest

    A typical 5 day split has 2 days off.

    5 + 2 = 7 days

    This is a 7 day split with 0 days off.

    7 + 0 = 7 days

    Did this forum get taken over by college kids who do chest on Monday, arms on Tuesday, chest on Wednesday, arms on Thursday, etc? Now I understand why the other mods left...
     
  22. Mugwump

    Mugwump Guest

    No, I make fun of someone's post count when they don't remember me after I was gone from this forum for 6 months. If they did remember me, they wouldn't ask stupid questions.
     
  23. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Why are you using those big words?
    looks crappy to me
     
  24. Mugwump

    Mugwump Guest

    and with the reasons you listed, I completely understand why it's crappy
     
  25. MaineSucks

    MaineSucks OT Supporter

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    dude... its terrible. get a new routine
     
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