|
2007/07/15, 04:28 PM
i need a split for my goal:
quickly gain strength and muscle mass
these are the splits I have in mind currently (got these two off the internet)
Monday: Legs (Quads - 5 to 6 sets, Hams - 4 sets, Calves - 6 sets)
Tuesday: Chest (8 to 9 sets)
Wednesday: Back (9 to 11 sets)
Thursday: Shoulders (10 to 12 sets)
Friday: Arms (Biceps - 8 sets, Triceps - 8 sets)
OR
Monday - Chest/Tris
Tuesday - Back/Bis
Wednesday - Off
Thursday - Shoulders
Friday - Legs/Abs
and then my current full routine:
Monday - Chest
--> Warm-Up (stretch/cardio/push-ups)
--> Bench Press (heavy - 2 sets - 8 reps), (medium - 1 set - 12 reps)
--> Incline Bench Press (heavy - 2 sets - 8 reps), (medium - 1 set - 12 reps)
--> Dumbbell Flyes (3 sets - 12 reps)
--> Decline Bench Press (heavy - 2 sets), (medium - 1 sets)
Tuesday - Biceps + Forearms
--> Warm-Up (stretch/cardio/pushups)
--> Barbell Curls (3 sets - 12 reps) OR Dumbbell Curls (3 sets - 12 reps) (ALTERNATE)
--> Bench Resistant Hammer Curls (3 sets - 12 reps)
--> Bench Resistant Barbell Curls (3 sets - 12 reps)
--> Standing Barbell Wrist Curls (heavy - 5 sets - 20 reps) --> Back and Front Forearms
Wednesday - Back + Shoulders
--> Warm-Up (stretch/cardio/pull-ups (1 set - 8 reps)
--> Barbell Deadlift (3 sets - 12 reps)
--> Shoulder Shrugs (light - 1 set - 12 reps), (medium - 1 set - 10 reps), (heavy - 1 set - 8 reps)
--> Hyperextensions (light - 1 set - 12 reps), (medium - 1 set - 10 reps), (heavy - 1 set - 12 reps)
--> Barbell Bent Over Row (3 sets - 10 reps)
--> Dumbbell Front Shoulder Raise (3 sets - 12 reps)
--> Dumbbell Shoulder Press (light - 1 set - 16 reps), (medium - 1 set - 12 reps), (heavy - 1 set - 8 reps)
--> Standing Dumbbell Lateral Raise (light - 1 set - 16 reps), (medium - 1 set - 12 reps), (heavy - 1 set - 8 reps)
Thursday - Legs + Abs
Friday - Triceps + Forearms
--> Warm-Up (stretch/cardio/no weight bench dips)
--> Tricep Kickbacks (3 sets - 12 reps)
--> Cable Triceps Pushdowns (3 sets - 12 reps)
--> Incline Machine Pushdowns (3 sets - 12 reps)
--> Sitting Wrist Curls (5 sets - 20 reps) --> Back and Front Forearms
Saturday - REST
Sunday - REST
WHICH ONE IS BEST FOR MY GOAL. THANK YOU
Additional Question: The shoulder shrugs, do they work a back muscle or a shoulder muscle, because I feel they work my traps a little bit too?
|
|
|
|
2007/07/16, 08:02 AM
shrugs are a trap movement.
the split with the rest on Wednesday may be more beneficial. Either way - try it and see. I personally like to split it up this way :
Monday - Chest, Abs
Tuesday - Back - and a little hamstring work
wednesday rest
Thursday - Shoulders
Friday - Bi's and Tris, Abs
Saturday - Legs
Sunday rest
But there are tons of ways to split up a routine....
--------------
Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
|
|
2007/07/16, 08:53 AM
How come you detail all of your workout except for leg day?
Do you really do legs or are you one of those guys who only does upper body workouts?
|
|
2007/07/16, 09:54 AM
I like this workout of the two.
Monday - Chest/Tris
Tuesday - Back/Bis
Wednesday - Off
Thursday - Shoulders
Friday - Legs/Abs
Compound exercises with a secondary burnout of your tris or bis will work wonders. Either a push/pull split or the one listed above will be more effective than your current routine in my opinion. good luck and welcome to the forum.
|
|
2007/07/16, 09:57 AM
I thought it was Chest/Bis and Back/Tris in your routine.
The one you have listed that I pasted in my comment is the push/pull routine.
|
