Need help evaluating a new routine

Discussion in 'Fitness & Nutrition' started by ices, Apr 9, 2006.

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  1. ices

    ices New Member

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    I've been playing around with different splits lately. I started with the chest/shoulders/tris, back/bis, lowerback/legs and found that my bis were the limiting factor in rows/pulldowns and that it was difficult to get a good back workout before my arms got too worn out. I decided I needed a designated arm day, so I settled on the Arnold split, chest/back, lowerback/legs, shoulders/arms. However, I moved traps to shoulders/arms day since I'm so worn by the end of chest/back day. I have a herniated disc in my lower back, so I want to avoid deadlifts and heavy squats. Another concern that I had was that I would be working tris/bis too much. While they are being targeted only one day, would the two days of chest/back work them too much?

    -Chest/Back-
    Flat BB/DB bench (interchanged every two weeks)
    Incline BB/DB bench (interchanged every two weeks)
    Flys

    Lat Pulldowns
    Seated Rows
    (Should I add bent-over DB rows for more range of motion?)

    -Lowerback/Legs-
    Back Extension
    Squats
    Calf Raises

    -Shoulders/Traps/Bi/Tri/Forearms-
    Military Presses (Anterior)
    Lateral Raises (Lateral) (Should I replace with upright row?)
    (Which is the most effective posterior deltoid exercise?)

    DB Shrugs

    Preacher curls
    Hammer DB curls

    CG bench

    Wrist Curls
    Reverse Wrist Curls

    Tuesday and Saturdays are my offdays, so this is how my routine would work

    Sunday-Chest/Back
    Monday-Lower Back/Legs
    Tuesday-Off
    Wednesday-Chest/Back
    Thursday-Lower Back/Legs
    Friday-Shoulders/Traps/Bi/Tri/Forearms

    Abs Sunday, Wednesday, Friday

    Questions/Comments? Thanks for any replies! :wavey:
     
  2. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    so, in other words, you want to do an upper lower spluit but stil;l call it a body part split... AMAZING

    you need to not be playing around with stuff, seach thorugh the archives or buy a sub

    how much do you weigh, and how talla re you?
     
  3. ices

    ices New Member

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    Looked through the archives.
    I'm 5'8", 145.
    My main concern is whether working the bis/tris three times a week would be overtraining and counterproductive.
     
  4. Devil

    Devil I have become my terror. OT Supporter

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    i must've missed the deadlifts sorry
     
  5. ices

    ices New Member

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    I have a herniated disc in my lower back, so I want to avoid those and stick with back extension instead
     
  6. Durk

    Durk New Member

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    :ugh:
     
  7. ices

    ices New Member

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    Feel free to correct me, because I'm sure that you're more experienced than I am. I know that with perfect form, deads help the back. But I'm more afraid of the compression that it may place on my spine, so that's why I want to stick with back extensions.
     
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