So what do you guys think of this split?

Discussion in 'Fitness & Nutrition' started by KetchupKing, May 2, 2005.

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  1. KetchupKing

    KetchupKing New Member

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    Day 1: Chest/Tris/Abds
    Inclinde DB bench 3x10, 1x6, 1x4
    CG bench 2x10, 6x1, 4x1
    Superset: DB flies & DB bench press 3x8
    Decline Weighted Situp 3x10, 2x6


    Day 2:back/bis
    Wide Lat pull downs 3x10, 1x6, 1x4
    Pull ups 2x10
    DB Shrugs 3x12
    DB curls 3x10, 1x6, 1x4
    DB Hammer curl 3x10, 1x6, 1x4

    Day 3: legs/shoulder
    Squat 2x10, 1x6, 1x4
    Deadlift 4x6
    Good Morning 2x10
    BB militiary press 3x10, 1x6, 1x4
    Superset: DB lateral raise & Rear delt flies 3x10


    About 20-22 sets a day. day 4 is rest, and day 5 starts all over, so this is done twice every 8 days.

    It's template of what i'll be doing for the last few months, except I'll be alternating between (2-3x10, 1x6, 1x4) with (3-4x6, 2x10) every month to spice things up.
     
  2. Damn it Bobby

    Damn it Bobby .

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    What is with the 1x4 and 1x6?
     
  3. KetchupKing

    KetchupKing New Member

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    to maintain the strength at 4 and 6 rep range.
     
  4. Damn it Bobby

    Damn it Bobby .

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    personally I prefer the higher burnout sets at the end

    you might want to add BB bench and dips
     
  5. Elfling

    Elfling New Member

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    Why bother with the 10 rep sets then? If you want to maintain strength and LBM, 4-6 reps should be right up there :dunno:
     
  6. KetchupKing

    KetchupKing New Member

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    then i wouldn't be builing up my strength in the 10 rep range, and i wouldn't be in the optimal hytrophy rep range.
     
  7. Leo95SE

    Leo95SE The OMINOUS one

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    i dont even think youll be tired from that. let the 2nd and third sets follow the first.
    even if you lower th4e weight on the 3rd set, it gives you something to strive for next time around.

    also squat dead and gm on the same day is rough.
    do gms first, then squat to tire the muscle. alternate every few weeks b/t squat and dl.

    well, looking at the whole thing, just follow a max-ot program or something. itll be easier.
    why do CG bench b4 db bench? why superset with flies?
    also on back day, add a mid back movement.
     
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