My split routine.

big mac · Dec 6, 2008

I'm working with a AB split, been training for 2 monthes now, and just started this new program.

A
Chest
Flat bench press DB/BB 4x8
Incline DB 3x10
Flat fly 3x10

Shoulders
Seated shoulder press 3x8
Upright row 3x10

Tricep
Skull crusher 3x8
One arm tri extension 3x8

B
Legs
(B1)
Squat 3x8
Good morning 3x10
Donkey calf raise 3x15
(B2)
Lunge 3x10
Straight or Stiffleg Deadlift 3x8
Donkey calf raise 3x15

Back
Close grip weighted Chin ups 3x8
Wide grip weighted Pull ups 4x6
Bent over row 3x8-10

Bicep
Standing BB/DB curls 3x8
Concentration curls 3x7

That's about it, share your opinions with me.

tim290280 · Dec 6, 2008

The split doesn't actually make any sense. You are covering 2/3 of the bodies muscle mass on day 2 and little in comparison on the other day.

Plus I have never been a fan of just the same set of exercises and rep schemes when doing A/B or upper/lower or push/pull. You have to change the routine a lot more regularly and you don't make as much progress.

big mac · Dec 6, 2008

Any suggestions for a full body workout?

tim290280 · Dec 6, 2008

^^ Yes read some of the training articles and threads here.

Fullbody does need to be thought about in terms of what you need in your training and how it fits with your lifestyle. The mix has to include a hip dominant pull, a quad dominant press, a horizontal press, a horizontal pull, a vertical press and a vertical pull.

The Creator · Dec 6, 2008

tim290280 said:
^^ Yes read some of the training articles and threads here.

Fullbody does need to be thought about in terms of what you need in your training and how it fits with your lifestyle. The mix has to include a hip dominant pull, a quad dominant press, a horizontal press, a horizontal pull, a vertical press and a vertical pull.

Ive never thought of it in terms like that. I like it. That really does include everything and it is very simple yet effective and balanced.

El Freako · Dec 6, 2008

The Creator said:
Ive never thought of it in terms like that. I like it. That really does include everything and it is very simple yet effective and balanced.

Its not balanced, he forgots teh biceps! :yardsalebroly:

Minimum 5 exercises for biceps, 10 sets per exercise :xyxthumbs:

tim290280 · Dec 6, 2008

^^ I forgot the poasis isolation raise too. Very important to mention all the little things you should do in training to the exclusion of the big basics.

El Freako · Dec 6, 2008

Then there's toe raises, cock pushups, finger curls...

philosopher · Dec 7, 2008

5x5 or HST could be some good suggestions

My split routine.

big mac

New member

tim290280

Mecca V.I.P.

big mac

New member

tim290280

Mecca V.I.P.

The Creator

Mecca V.I.P.

El Freako

LIFT OR DIE

tim290280

Mecca V.I.P.

El Freako

LIFT OR DIE

philosopher

Mecca V.I.P.

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