
afgan-ali
Well-known member
Member
- Joined
- Apr 21, 2007
- Messages
- 150
- Points
- 16
ive come back for layoff and hav been doin upper lower split training just to get ma body back used to it but now i fink i have doen enough soo i thinkin of trying a new routine, what do you think
day 1 - legs
squats 4 x 10-15
leg press 4 x 10-15
lunges 2 x 20-30 steps
SLDL 4 x 10-15
standing leg curls 4 x 10-15
1-2 calf excercises 4 x 20-25
day 2 - Chest, Tri
Incline bnch 3 x 6-8
Inclien fly 3 x 10-12
Dumbell flat bench 3 x 6-8
Decline bench 3 x 6-8
Dips bw 3 x as much as i can doo
skull crusher/cg bench 3 x 6-8
overhead single arm db extention 3 x 6-8
day 3 - back, shoulders
Pullovers 4 x 10-12
Pullups bw 4 x as much as i can do
CG Pulldowns 4 x 10-12
Military Press 3 x 6-8
Side lateral Raises 3 x 10-12
Bent over Raises 3 x 10-12
day 4 - back biceps
bb rows 4 x 10-12
cable rows 3 x 10-12
deadlift 3 x 4-6
shrugs bb/db 4 x 6-8
bb curls 3 x 6-8
hammers curls 3 x 6-8
preachers 3 x 6-8
overall i think this one of best splits (on paper) that i have done for myself everything is spread out nicely, but until i actually start it i wont no. any suggestions let me no, and i noo alot of ppl will say get rid of incline fly, but please say replacement excercise because my uper/ inner chest is veri lagging.
day 1 - legs
squats 4 x 10-15
leg press 4 x 10-15
lunges 2 x 20-30 steps
SLDL 4 x 10-15
standing leg curls 4 x 10-15
1-2 calf excercises 4 x 20-25
day 2 - Chest, Tri
Incline bnch 3 x 6-8
Inclien fly 3 x 10-12
Dumbell flat bench 3 x 6-8
Decline bench 3 x 6-8
Dips bw 3 x as much as i can doo
skull crusher/cg bench 3 x 6-8
overhead single arm db extention 3 x 6-8
day 3 - back, shoulders
Pullovers 4 x 10-12
Pullups bw 4 x as much as i can do
CG Pulldowns 4 x 10-12
Military Press 3 x 6-8
Side lateral Raises 3 x 10-12
Bent over Raises 3 x 10-12
day 4 - back biceps
bb rows 4 x 10-12
cable rows 3 x 10-12
deadlift 3 x 4-6
shrugs bb/db 4 x 6-8
bb curls 3 x 6-8
hammers curls 3 x 6-8
preachers 3 x 6-8
overall i think this one of best splits (on paper) that i have done for myself everything is spread out nicely, but until i actually start it i wont no. any suggestions let me no, and i noo alot of ppl will say get rid of incline fly, but please say replacement excercise because my uper/ inner chest is veri lagging.