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Split routine advice
http://exrx.net/forum/viewtopic.php?f=2&t=9992
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Author:  sks24 [ Mon Oct 10, 2016 12:48 am ]
Post subject:  Split routine advice

I've been doing full body push-pull weightlifting sessions for many years, but for a couple of reasons I think it would be best if I moved to a two or three way split routine.

These are the exercises I'm currently doing in my single session workouts:
landmine oblique twist
Landmine box squat
Sumo dead lift
barbell glute bridge
Calf raises
Bent Row
Decline Bench
incline bench
Lat Pull-Down
Military Press
Triceps
Biceps
left side up obliques (Hyperextension chair)
right side up obliques (Hyperextension chair)
swiss ball bridge (https://youtu.be/qsup3ZvzAjU?t=4m52s)
Radioulnar pronation and supination (http://www.exrx.net/Articulations/Forea ... #Pronation)
wrist curl
wrist extension


Here's my proposal:

Monday:
1) Landmine box squat
2) Sumo Deadlift
3) Bent Row
4) Incline Bench
5) Decline Bench
6) Calf extensions
Glute bridge

Tuesday:
7) Lat pulldown
8) Military Press
9) Triceps extensions
10) Biceps curls
11) Landmine Oblique Twist
12) left side up obliques (Hyperextension chair)
13) right side up obliques (Hyperextension chair)
14) Swiss ball bridge (https://youtu.be/qsup3ZvzAjU?t=4m52s)
15) wrist curl
16) wrist extension
17) Radioulnar pronation and supination (http://www.exrx.net/Articulations/Forea ... #Pronation)

Wednesday: cardio
Thursday: cardio

Friday, Saturday, Sunday, Monday: Repeat cycle

I could split that into three or four days of strength training sessions. The main reason I lift is to keep my back strong. What's the longest I can go between sessions hitting my back before I start to lose gains? Would I lose back strength gains if I did the following:

Monday:
1) Landmine box squat
2) Sumo Deadlift
3) Bent Row
4) Incline Bench
5) Decline Bench
6) Calf extensions
Glute Bridge

Tuesday:
11) Landmine Oblique Twist
12) left side up obliques (Hyperextension chair)
13) right side up obliques (Hyperextension chair)
14) Swiss ball bridge (https://youtu.be/qsup3ZvzAjU?t=4m52s)

Wednesday:
7) Lat pulldown
8) Military Press
9) Triceps extensions
10) Biceps curls
15) wrist curl
16) wrist extension
17) Radioulnar pronation and supination (http://www.exrx.net/Articulations/Forea ... #Pronation)

Thursday: cardio

Repeat: Friday, Saturday, Sunday, Monday

I would do cardio everyday.

Thoughts?

Thanks in advance for your help

Best,
Scott

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