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changing my routine

miamiracing

miamiracing

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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?
 
youngmusclejock

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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.
 
tim290280

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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.
 
miamiracing

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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..
 
D

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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?
 
tim290280

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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.
 
miamiracing

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oh forgot to write the calves shit in :D 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... :tear: 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 :)
 
tim290280

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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.
 
curtisymoo

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all the advice seems solid! good luck
 
philosopher

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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.

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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muscleboy88

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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.
 
El Freako

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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. :rofl3:
 
PrinceVegeta

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^^ dont be so mean freako :bitelip:
 
miamiracing

miamiracing

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i lulzed
 

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