Monday = chest, delts, abs/obliques
Tuesday = back, traps, forearms
Wednesday = rest
Thursday = biceps, triceps, abs/obliques
Friday = quads, hamstrings, calves
Saturday = rest
Sunday = rest
New Split Routine
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
-
- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
In this routine everything gets worked once a week, except biceps and triceps which get worked twice (once directly and once indirectly). This should work out well, since my arms always recover more quickly than my chest, shoulders and legs.
Also, some of you may notice that Monday is a push workout, while Tuesday is a pull workout. Then on Thursday and Friday I train opposing muscle groups.
Also, some of you may notice that Monday is a push workout, while Tuesday is a pull workout. Then on Thursday and Friday I train opposing muscle groups.
-
- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
WORKOUT # 1
CHEST
Barbell Bench Press = 4-5 sets/1-12 reps
Incline Barbell Press = 3 reps/1-12 reps
DELTS
Seated Dumbbell Press = 3 sets/5-12 reps
Dumbbell Lateral = 3 sets/10-12 reps
Bent-over Lateral = 3 sets/10-12 reps
ABS/OBLIQUES
Vertical Leg Raise = 3 sets/15-25 reps
Dumbbell Side Bend = 3 sets/25 reps
CHEST
Barbell Bench Press = 4-5 sets/1-12 reps
Incline Barbell Press = 3 reps/1-12 reps
DELTS
Seated Dumbbell Press = 3 sets/5-12 reps
Dumbbell Lateral = 3 sets/10-12 reps
Bent-over Lateral = 3 sets/10-12 reps
ABS/OBLIQUES
Vertical Leg Raise = 3 sets/15-25 reps
Dumbbell Side Bend = 3 sets/25 reps
-
- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
WORKOUT # 2
BACK
45-degree Barbell Row = 4-5 sets/3-12 reps
Wide-grip Chin-up = 3 sets/ 3-12 reps
Incline T-bar Row = 3 sets/ 8-12 reps
TRAPS
Barbell Shrug = 3 sets/08-12 reps
Prone Incline Shrug = 3 sets/08-12 reps
FOREARMS
Standing Wrist Curl = 3 sets/12-15 reps
Reverse Wrist Curl = 3 sets/12-15 reps
BACK
45-degree Barbell Row = 4-5 sets/3-12 reps
Wide-grip Chin-up = 3 sets/ 3-12 reps
Incline T-bar Row = 3 sets/ 8-12 reps
TRAPS
Barbell Shrug = 3 sets/08-12 reps
Prone Incline Shrug = 3 sets/08-12 reps
FOREARMS
Standing Wrist Curl = 3 sets/12-15 reps
Reverse Wrist Curl = 3 sets/12-15 reps
-
- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
WORKOUT # 3
BICEPS
Barbell Preacher Curl = 3 sets/08-12 reps
Reverse Preacher Curl = 3 sets/08-12 reps
TRICEPS
Dumbbell Extension = 3 sets/10-12 reps
Dumbbell Kickback = 3 sets/10-12 reps
ABS/OBLIQUES
Vertical Leg Raise = 3 sets/15-25 reps
Dumbbell Side Bend = 3 sets/25 reps
BICEPS
Barbell Preacher Curl = 3 sets/08-12 reps
Reverse Preacher Curl = 3 sets/08-12 reps
TRICEPS
Dumbbell Extension = 3 sets/10-12 reps
Dumbbell Kickback = 3 sets/10-12 reps
ABS/OBLIQUES
Vertical Leg Raise = 3 sets/15-25 reps
Dumbbell Side Bend = 3 sets/25 reps
Last edited by Matt Z on Mon Oct 23, 2006 7:13 am, edited 1 time in total.