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bodypart split - monday, wed, thur, fri

ok so i'll try it. it doesnt look bad after all :rolleyes:

but see this:

http://forums.steroid.com/showthrea...tine-for-massive-gains!&p=5914569#post5914569

im confused now.


now i also come up with an idea to take shoudlers from chest/tri day and add to legs.. so i can better focus on shoulders:


MONDAY: Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 (toes on plates)
Seated BB Press 3x6
Seated DB Press 2x8-10


WED: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10
Standing Calf Raise 4x10

FRI: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12


what do you think about it?
 
Last edited:
fresh news! i will probably also make it to a gym on tuesday. so in that case would this be better:






MONDAY: Squats 5x5-10
Leg Extensions: 3x15
Walking lunges 3x10-12
Stiff leg Deads 4x10


TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Incline Fly 4x6-10
Cambered bar Skullcrushers 4x6-10


THURSDAY: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12


FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning laterals 2x8-10
Shrugs 2x8-10
Standing Calf Raise 4x12
 
Joel said:
you just posted you can only train mon,thurs,fri?
Click to expand...

sorry guys but pls udnerstand me. during last and this week many things have happened suddenly in my life. i wasnt 100% sure about my schedule and yesterday my CEO changed my work hours on tuesday. so ill be able to also workout on tue.

so in this case wouldnt 4 day split be better? seperate shoulder/calves day, which allow me to add 1 quad exercise , 1 chest, 1 back and shrugs.

so it looks like:

MONDAY: Squats 5x5-10
Leg Extensions: 3x15
Walking lunges 3x10-12
Stiff leg Deads 4x10

TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Incline Fly 4x6-10
Cambered bar Skullcrushers 4x6-10

THURSDAY: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning Laterals 2-3x10-12
Standing Calf Raise 4x12

??
 
Last edited:
Noob question.

I've never understood the 2x8-10... Does that mean you do a set at 8 reps then a set at 10 reps? Or you just do 2 sets in between that rep range?
 
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