New Split

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posted by Matt Daniels

Chest

Back

Rest

Legs

Arms/Shoulders

Rest

Rest

This is my new split I think...Im assuming it should work well but give any imput you desire

posted by John H

im assuming those are days... id recommend having the 2 rest days in a row there after your leg workout, cuz if you do a high intensity leg workout it has more impact on your system than an upper body workout but whatever feels good for you i guess, thats just what i find works for me. well theres my 2 cents

posted by Matt Daniels

so just switch arms/shoulders with legs

posted by Smallguy

I don't think you need ot seperate ur arms and shoulders...and beleive a 3 day spilt will get the job done for you.

pretty sure Shortz has told u the same tihng a few times

posted by Matt Daniels

well ive heard that by training like something less in a day say by just doing chest in one day it will grow better cause your bodys just working on repairing chest not chest triceps and shoulders

posted by Matt Daniels

just wondering should i do arms then shoulders or shoulders then arms?

posted by AMERFOOTBALL

here's what i've found has helped a lot lately. i went from a shitty ass 5 day split with 2 day consecutive rest to the following...

Monday--chest,tris
Bench=10x135,10x225,8x250,6x275,4x295
Incline Bench=8x195,5x220,4x240
Tri push downs=10xfull stack,8x full stack+1increment weight,6x full stack+2 increment weights
skullcrushers=3 sets of 7 of as much as I can handle

Tues---Cardio

Wed---Legs
Squats=12x135,12x225,10x315,8x375
Deadlifts=8x295,8x315,6x350
Calf Raises=3 set of 15x180
Prone Leg curls=3 set of 8x?(the third notch from full stack)
Leg extensions=3 sets of 10,8,7 of as much as i can stand

Thursday---cardio
Friday---Cardio
Sat---back,bis
Lat pull downs,10x180,10x200,8x220
Concentration DB curls 10x40,8x45,6x50
Pull-ups=3 sets til failure
Preacher curls=3 sets of 8
seated row=3 sets of 8

sun--rest

i put in the weights i did this week, its important to increase the work done every workout.

posted by AMERFOOTBALL

i think what smallguy was saying is that you are working your shoulders indirectly when you are working upper body, you can have a few dedicated exercises if you really want to, but it prob isn't necessary. correct me if i'm wrong smallguy.

posted by Matt Daniels

Well I've tryed that before and it never really worked for me i usually grow off of direct hit work...right now im debating to have my arm day either the day after the rest from chest and back or to have legs first im not sure

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