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  1. #1
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    changing my routine

    sup fellas,

    need some help with changing my routine. the one i have right now worked pretty good so far but lately i feel like "rushing" trough it etc.

    i did following:

    monday: chest,triceps,traps,abs,calves
    wednesday: legs,shoulders,abs
    friday: back,biceps,traps,abs

    now i like to split it like this:

    monday: chest, abs, traps, calves
    tuesday: biceps , forearms
    wednesday: legs, abs
    thursday: shoulders,triceps
    friday: back, traps, abs
    sat off
    sun off

    what do you guys think?

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  2. #2
    Mecca V.I.P. bodybuilding reputation youngmusclejock's Avatar
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    Not a huge fan of your second one. I use one similar to your first split.

    Monday: Chest & Bi's

    Wednesday: Back & tri's

    Friday: Legs & Shoulders


    H.I.T. training, with a, A & B rotation.


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  3. #3
    Mecca V.I.P. bodybuilding reputation tim290280's Avatar
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    Can you outline what you actually do on those days Kai?

    At a glance I see a lot of upper body work and little lower body.


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  4. #4
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    chest:
    4 sets of benchpress
    4 sets of inc. db benchpress
    4 sets of peck deck fly's or decline presses

    triceps:
    3-4 sets of ez-bar skullcrusher
    3-4 sets of cable extentions (depents sometimes straight bar or v bar etc. )

    traps:

    6-8 sets of shrugs (bb, db, inc db shrugs)

    legs:

    4 sets of inc. legpress
    4 sets of squats
    3 sets of leg extentions
    3 sets of leg curls (one legged)

    shoulders:

    2-3 sets of rev. peck deck fly's
    3 sets of military presses
    2 sets of side raises
    2 sets of upright rows

    Back:

    4 sets of deadlifts
    3 sets of bent over rows or t-bar rows
    4 sets lat pulldowns
    3-4 sets of one arm db rows

    biceps:

    3 sets ez-bar curls or ez-bar cable curls
    3 sets db curls
    2 sets db preacher curls (regular or hammer depends)

    abs:

    4 sets crunches
    4 sets leg raises

    thats what i did the past month..




  5. #5
    Mecca V.I.P. bodybuilding reputation
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    Maybe throw a day off during the weekdays for recovery reasons,
    split leg routine so you dont hit it all at once maybe

    triceps
    if your average total sets is 8, why not do 4 exercises at 2 sets per exercise
    try doing deadlifts every second week
    where are the calve exercises kai? :keke:
    i would switch around leg press and squats so u do squats first
    where are the rear delt exercises for shoulders?


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  6. #6
    Mecca V.I.P. bodybuilding reputation tim290280's Avatar
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    I don't see in real problem with the new split.

    I do see a lot of upper trap work though; is this a weak point? If not then you don't really need (nor want) the upright row, and probably not the shrugs on day 1.

    I also see very little hammy work (and I'm guessing you just left out the calf exercises).

    I'm not a fan of peck decks for flys (the reverse fly on shoulder day is fine). Cables or not at all in my book.

    Aside from that; do you need the number of sets given the number of exercises? I'd be tempted to do less sets on the smaller exercises and more on the big ones.




  7. #7
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    oh forgot to write the calves shit in my calves are naturally pretty big so i usually just train them every 2 weeks.. 8 sets of leg raises..

    @ dridderz

    i do the leg press before squats to warm/stretch up my legs and knees.. due a car accident i have problems with my left knee and i need to warm it up before goin super heavy on dem'

    rear delt is the rev. peck deck fly's

    @ tim

    yea upper traps are a huge weak point thats why i reeeally want them.. i know about the hammy workout, i just hate to do hammy's... i need to do more yea but there are naturally pretty big because of a shorter quad and longer ham...

    thx for advice so far




  8. #8
    Mecca V.I.P. bodybuilding reputation tim290280's Avatar
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    ^^ In that case just lose the upright row. I've had a lot of trap development from deadlifts and cleans and snatches.




  9. #9
    Mecca Maniac bodybuilding reputation curtisymoo's Avatar
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    all the advice seems solid! good luck




  10. #10
    Mecca V.I.P. bodybuilding reputation philosopher's Avatar
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    Quote Originally Posted by tim290280 View Post
    ^^ In that case just lose the upright row. I've had a lot of trap development from deadlifts and cleans and snatches.
    Second that Cleans/Snatches and DL are overall great exercises. Never felt my traps better than after some heavy power cleans.


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  11. #11
    Member bodybuilding reputation muscleboy88's Avatar
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    Quote Originally Posted by miamiracing View Post
    sup fellas,

    need some help with changing my routine. the one i have right now worked pretty good so far but lately i feel like "rushing" trough it etc.

    i did following:

    monday: chest,triceps,traps,abs,calves
    wednesday: legs,shoulders,abs
    friday: back,biceps,traps,abs

    now i like to split it like this:

    monday: chest, abs, traps, calves
    tuesday: biceps , forearms
    wednesday: legs, abs
    thursday: shoulders,triceps
    friday: back, traps, abs
    sat off
    sun off

    what do you guys think?



    thats good because before you were tiring other muscles while doing the primary muscles. like say chest with tris. when you would get to the point of doing tris they would all ready be tired and you wouldnt be able to give your max.




  12. #12
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Quote Originally Posted by muscleboy88 View Post
    thats good because before you were tiring other muscles while doing the primary muscles. like say chest with tris. when you would get to the point of doing tris they would all ready be tired and you wouldnt be able to give your max.
    You have no fucking idea what you are talking about.


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  13. #13
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    ^^ dont be so mean freako


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  14. #14
    Mecca V.I.P. bodybuilding reputation tim290280's Avatar
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    Quote Originally Posted by El Freako View Post
    You have no fucking idea what you are talking about.
    Yes play nice with the other children Ben, or there's no nookie for you tonight!




  15. #15
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Quote Originally Posted by tim290280 View Post
    Yes play nice with the other children Ben, or there's no nookie for you tonight!
    Yes Mum... :gaysign:




  16. #16
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    i lulzed




  17. #17
    Member bodybuilding reputation muscleboy88's Avatar
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