check this routine out, thanks

divie · 15-06-2005, 05:50 PM

I tried a four day split about 3 weeks ago from advise from NICK 500, i had a really good pump and ached for about 4 days after.
I quickly went back to what i know best with the full body workout as i started a cycle and didnt want to piss about trying new routines during this time.But in the near future im definatly set on giving a split a go,
Anyway below is what im thinking of.cheers all
ps sorry i know theese topics are boring

MON, SHOULDERS
SHOULDER PRESS 4 sets
UPRIGHT ROWS 4
STANDING LATERAL side raises 4
BENT OVER LATERAL RAises 4

WED, CHEST+TRICEPS
FLAT BENCH PRESS 5
FLIES 4
TRI PULLDOWNS 5
INCLINE BENCH PRESS 4
FRENCH PRESS(TRICEPS) 4

FRI, BACK+BICEPS
PREACHER CURLS 5 Sets
WIDE GRIP PULLDOWNS 5
CONCENTRATED CURLS 4
ROWS 4

Ps ill do sit ups 4 days a week, im also thinking of doing a leg session which stu convinced me of any ideas lads?.PPS theres probably a thew areas i forgot but its all brainstorming at the mo.

c130 · 16-06-2005, 01:12 PM

ok mate,

I wouldnt give a whole day to shoulders and definatley not 16 sets! thats just far too much imo

Too many sets on Chest/Triceps and i wouldnt mix them up, for me its always the bigger muscle group 1st

I cant see how you can do the same amount for both back and biceps and as before mixing them up?

Im doing a 3 day split and mine goes:

Monday - Back and Biceps

Weighted chins 3x6-8
Deadlifts 3x6
Barbell row 3x6-8
EZ curls 3x6-8

Wednesday - Chest/Triceps/Shoulders

Incline dumbell press 4x6-8
Weighed dips 4x6-8
Skullcrushers 3x6-8
Dumbell press 3x6-8

Friday - Legs

Squats 4x15/12/10/8
Leg curls 3x12/10/8
Calf raises 4x12-15
Abs

This routine has worked wonders for me
hope this helps

divie · 16-06-2005, 05:00 PM

cheers for the reply c130, im not sure on your routine bud, it works for you so it must be ok but im not sure if theres enougth sets per muscle group there when you work it out over the week.

The reason i want to do a split is to train each muscle more intensily ie more sets in one session, but in turn give it more rest time.At the mo im doing a 3 day a week full body workout but ive been changing the odd exercisseses ocasionally to spice it up but i wanna try something new like a split to see how it works for me.
Not a dig at all c130 as i appriciate your reply.

divie · 16-06-2005, 05:01 PM

ps i agree with what you said about my back and biceps, i think i should add another back exercisse.

c130 · 16-06-2005, 06:14 PM

I know where youre coming from mate about there not being enough sets per muscle group

Thats what i thought when i started it but at the end of each session i dont think i could actually do anymore

Saying that different things work for different people, its just alot of trial and error until you find out whats good for you

Hope you get it sorted mate and let us know which routine you decide on

garrilla · 16-06-2005, 06:32 PM

divie this is my back chest and shoulder routine as i do it now...

DAY 1 chest

1 warm up set bench press
wait 5 mins

2nd heavier warm up set
wait 5 mins

1 st bench press heavy set 4-8 reps
wait 2 mins

2nd bench press heavy set 4-8 reps
no wait

reduce weight to 50% of 1st heavy set

bench press slow set (count to 4 slowly on lowering the weight) you shud fail 6-10 reps
no wait

reduce weight by 20%

bench press slow set 6-10 reps

2 slow sets of flyes

DAY 3 shoulders and triceps

1 warm up set shoulder press

2 heavy sets shoulder press 1 infront one behind

2 slow sets shoulder press alternate infront behind each rep

lateral raises 2 slow sets

triceps

2 heavy sets standing dumbell extensions

2 slow sets lieing tricep dumbell extensions

DAY 5 back biceps

i warm up set barbel bent over rows

when i do this i rest me head on a bar annd keep my head in cantact with it through out the range of the movement also keeping a hollow in my lower back, this eliminates cheating

2 barbell bent over rows heavy sets

2 slow sets barbell bent over rows

2 heavy sets dead lifts

2 slow sets dead lifts

biceps

2 heavy sets concentration curls (dumbell)

1 slow set concentration curls (dumdell)

1 slow set hammer curls

its based the same as the begginer routine but just split.

divie · 16-06-2005, 07:46 PM

Cheers for the reply gary, ive printed it out and im going to give it a try soon.

15-06-2005, 05:50 PM	#1 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	check this routine out, thanks I tried a four day split about 3 weeks ago from advise from NICK 500, i had a really good pump and ached for about 4 days after. I quickly went back to what i know best with the full body workout as i started a cycle and didnt want to piss about trying new routines during this time.But in the near future im definatly set on giving a split a go, Anyway below is what im thinking of.cheers all ps sorry i know theese topics are boring MON, SHOULDERS SHOULDER PRESS 4 sets UPRIGHT ROWS 4 STANDING LATERAL side raises 4 BENT OVER LATERAL RAises 4 WED, CHEST+TRICEPS FLAT BENCH PRESS 5 FLIES 4 TRI PULLDOWNS 5 INCLINE BENCH PRESS 4 FRENCH PRESS(TRICEPS) 4 FRI, BACK+BICEPS PREACHER CURLS 5 Sets WIDE GRIP PULLDOWNS 5 CONCENTRATED CURLS 4 ROWS 4 Ps ill do sit ups 4 days a week, im also thinking of doing a leg session which stu convinced me of any ideas lads?.PPS theres probably a thew areas i forgot but its all brainstorming at the mo.

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16-06-2005, 01:12 PM	#2 (permalink)
c130 Under Construction Join Date: Feb 2004 Location: Cyprus Posts: 80 Rep Power:	ok mate, I wouldnt give a whole day to shoulders and definatley not 16 sets! thats just far too much imo Too many sets on Chest/Triceps and i wouldnt mix them up, for me its always the bigger muscle group 1st I cant see how you can do the same amount for both back and biceps and as before mixing them up? Im doing a 3 day split and mine goes: Monday - Back and Biceps Weighted chins 3x6-8 Deadlifts 3x6 Barbell row 3x6-8 EZ curls 3x6-8 Wednesday - Chest/Triceps/Shoulders Incline dumbell press 4x6-8 Weighed dips 4x6-8 Skullcrushers 3x6-8 Dumbell press 3x6-8 Friday - Legs Squats 4x15/12/10/8 Leg curls 3x12/10/8 Calf raises 4x12-15 Abs This routine has worked wonders for me hope this helps

16-06-2005, 05:00 PM	#3 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	cheers for the reply c130, im not sure on your routine bud, it works for you so it must be ok but im not sure if theres enougth sets per muscle group there when you work it out over the week. The reason i want to do a split is to train each muscle more intensily ie more sets in one session, but in turn give it more rest time.At the mo im doing a 3 day a week full body workout but ive been changing the odd exercisseses ocasionally to spice it up but i wanna try something new like a split to see how it works for me. Not a dig at all c130 as i appriciate your reply.

16-06-2005, 05:01 PM	#4 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	ps i agree with what you said about my back and biceps, i think i should add another back exercisse.

16-06-2005, 06:14 PM	#5 (permalink)
c130 Under Construction Join Date: Feb 2004 Location: Cyprus Posts: 80 Rep Power:	I know where youre coming from mate about there not being enough sets per muscle group Thats what i thought when i started it but at the end of each session i dont think i could actually do anymore Saying that different things work for different people, its just alot of trial and error until you find out whats good for you Hope you get it sorted mate and let us know which routine you decide on

16-06-2005, 06:32 PM	#6 (permalink)
garrilla Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:	divie this is my back chest and shoulder routine as i do it now... DAY 1 chest 1 warm up set bench press wait 5 mins 2nd heavier warm up set wait 5 mins 1 st bench press heavy set 4-8 reps wait 2 mins 2nd bench press heavy set 4-8 reps no wait reduce weight to 50% of 1st heavy set bench press slow set (count to 4 slowly on lowering the weight) you shud fail 6-10 reps no wait reduce weight by 20% bench press slow set 6-10 reps 2 slow sets of flyes DAY 3 shoulders and triceps 1 warm up set shoulder press 2 heavy sets shoulder press 1 infront one behind 2 slow sets shoulder press alternate infront behind each rep lateral raises 2 slow sets triceps 2 heavy sets standing dumbell extensions 2 slow sets lieing tricep dumbell extensions DAY 5 back biceps i warm up set barbel bent over rows when i do this i rest me head on a bar annd keep my head in cantact with it through out the range of the movement also keeping a hollow in my lower back, this eliminates cheating 2 barbell bent over rows heavy sets 2 slow sets barbell bent over rows 2 heavy sets dead lifts 2 slow sets dead lifts biceps 2 heavy sets concentration curls (dumbell) 1 slow set concentration curls (dumdell) 1 slow set hammer curls its based the same as the begginer routine but just split.

16-06-2005, 07:46 PM	#7 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	Cheers for the reply gary, ive printed it out and im going to give it a try soon.