YoungGun

Hey all just wanted a bit of advice on this split!

Mon= Chest+Triceps
5 Sets Flat bench.
5 Sets Incline
4 Sets Decline
3 Sets DB presses
Have a serious chest injury hence no flys etc.
Triceps-
3 sets Rope pulldowns
2 sets pulldowns with the perfect form bar, you know the metal v shaped one.
4 sets overhead rope pulls(excuse me not knowing correct terms)
2 sets DB extensions.

Tues-Back+Biceps
5 Sets seated cable rows.
4 Sets Lat pulldowns behind the neck
5 Sets Bentover barbell row
3 Sets Bent over DB rows using bench.
Biceps-
3 Sets standing barbell curls
4 Sets seated DB curls.

Wed-Rest day

Thurs- Legs+abs
Unsure of exercises on here as ive recently got an injury just below my knee doing hack squats so im not really sure.

Friday-Shoulders+Traps
4 Sets seated latteral raises leaning foward to pre exaust.
3 Sets Standing front raises
4 Sets seated DB presses
2 Sets standing barbell presses
Usually finish up with a couple of sets on the cables
Traps-
3 Sets standing DB shrugs.
2 Sets standing barbell behin back shrugs
2 Sets Seated shrugs, leaning foward on an incline.

Weekend-Rest.

Im always lifting heavy starting with 8 reps and normally dropping to 4 for my last set of an exercise, diet is ok but it could be better but its hard pushed to do being in the army, also im taking Jungle warfare and maximuscle cyclone because its the only **** they have on my barracks.
Any ideas on where i could improve or if this i lookin good for mass gaining would be appreciated.
Adam

wogihao

Ok this is what i would do...

Workout 1a
CHEST: Incline barbell bench press 1 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: Clean & press- 1 x 13 RP and 30 second static (then stretches)
TRICEPS: reverse grip bench press 1 x 15-20 reps RP-no static (then stretches)
BACK WIDTH: rear pulldowns to back of head 1 x 18 RP (20 second static at end)
BACK THICKNESS: floor deadlifts straight set of 8-20 reps (then stretches for back)


Workout 2a

BICEPS: barbell curl RP for 14 reps and 30 second static
FOREARMS: hammer curls straight set for 15 reps (then stretches for biceps)
CALVES: donkey calf rases set for 12 reps but with a 20 second negative phase
HAMSTRINGS: hamstring curl RP for 20 reps
QUADS: squat straight set of 20 reps (of course after warming up)

Workout 1b
CHEST: Incline dumbell bench press 1 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: behind the neck press- 1 x 13 RP and 30 second static (then stretches)
TRICEPS: Skulls 1 x 15-20 reps RP-no static (then stretches)
BACK WIDTH: Hammer strenght rows 1 x 18 RP (20 second static at end)
BACK THICKNESS: 18" deadlifts straight set of 8-20 reps (then stretches for back)


Workout 2b

BICEPS: dumbell curl RP for 14 reps and 30 second static
FOREARMS: Wrist/forarm curls straight set for 15 reps (then stretches for biceps)
CALVES: standing calf rases set for 12 reps but with a 20 second negative phase
HAMSTRINGS: SLDL RP for 20 reps
QUADS: front squat straight set of 20 reps (of course after warming up)

Workout 1c
CHEST: Dips 1 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: Bradford press - 1 x 13 RP and 30 second static (then stretches)
TRICEPS: close grip bench press 1 x 15-20 reps RP-no static (then stretches)
BACK WIDTH: Pullups 1 x 18 RP (20 second static at end)
BACK THICKNESS: rack pulls (high) deadlifts straight set of 8-20 reps (then stretches for back)


Workout 2c

BICEPS: cable curl RP for 14 reps and 30 second static
FOREARMS: reverse curls straight set for 15 reps (then stretches for biceps)
CALVES: seated calf rases set for 12 reps but with a 20 second negative phase
HAMSTRINGS: standing hamstring curl RP for 20 reps
QUADS: overhead squat straight set of 20 reps (of course after warming up)



You structure the week like this

DAY 1 = Workout 1a
DAY 2 = REST
DAY 3 = Workout 2a
Day 4 = REST
Day 5 = Workout 1b
Day 6 = REST
Day 7 = REST
Day 8 = Workout 2b
Day 9 = REST
Day 10= Workout 1c
Day 11= REST
Day 12= Workout 2c
Day 13= REST
Day 14= REST
Day 15= Workout 1a
ect...

mikex101

Wogihao, Take it this is based around Doggcrap?
Have you done it? how did you find the stretches if you have? I was looking at giving it a shot after my current Upper/lower but it looks fooking gruelling to say the least.

__________________
DL = 220KG/140x14 Squat = 165kg/115kgx20 Bench = 125kg Row = 1105kg *5% off at myprotein.co.uk using MP38105