Quote:
Originally Posted by diaita  split would b
day 1 squats if leg feels ok, leg press for saftey if not( put in extensions + curls on light days pre exhaust)
day 2 shoulders seat smith press or seated DB (lateral raises pre exhaust light days)
day 3 off
day 4 Back dead lifts + Lat pul downs
day 5 off
day 6 chest bar or DB inclines + DB flys
All usually 3 x 8-10 after warm up every mnth I do 1 rep max
Before I do a cycle I go as heavy as I can 2 wks befor so as to assess my limits
dont need any more injurys.
I do play with this routine but they are my basics
Dont train Abs, I use a technique called blocking cause I dont wear a belt
Arms are done Bis with chest Tri with back, just feel I get a wammey on my arms eg( BIS already used when I train back)
let me know what u think guys |
That's a sensibly structured split, allowing adequate recuperation time, but I'd suggest a one on, one off protocol right through wherever possible. Don't worry too much about over training arms, you are not in any danger of that. So long as you stick to two basic movements on them when you do chest & back you will be fine. I'd suggest 2-3 warm up sets then one to failure at 6-10 reps (lower end for small muscle groups, higher end for larger ones).
Your diet is where the real changes will stem from so what's that like?