5 day split

[noodle307]

how does this split look

the reps would probaly be somehwere in the 6-8 range
im new to this site also, so this is my first post.

Monday Quads/abs

Squats(4 sets)
Leg extension (4 sets)
Dumbell lunge (3 sets)
Side Bends (3 sets)
Crunch with wieght (2 sets of 60)

Tuesday Chest/shoulders

Bench press (4 sets)
Incline Bench(3 Sets)
Flys(3 Sets)*
Side laterals (2 sets)
Dumbell press (2 sets)

Wednesday Back

Lat Pulldowns (3 sets)
Deadlift (3 sets)
Dumbell rows (2 sets)
Shrugs (3 sets)
Dumbell deadlifts (3 Sets)

Thursday Triceps/biceps

Dumbell overhead extensions (3 sets)
Barbell curls (3 sets)
Alternate dumbell curls (2 sets)
Hammer curls (2 sets)

Friday Hamstrings/calves

Leg curls (3 sets)
Ankle Circles (3 sets)
Standing calf raises (3 sets)
Dumbell Lunges (3 sets)
Situps(2 sets)
Leg raises(3 Sets)
Sidebends(3 Sets)

[Darkhorse]

Well I'm certainly not a fan of 4-5 day splits for bulking, but here's my opinion on how to dress it up a bit.

I'm guessing you prefer to keep those muscles grouped the way it is which is fine. If I ever was to do a split, I'd do one of two things:

I'd group chest/Back in one day, Shoulders/Arms, Legs/Abs, OR group Chest/Triceps, Back/Biceps, Shoulders/Legs. The reason for that is because you really shouldn't waste an entire day on the two SMALLEST muscles on your body (aka biceps/triceps).

In regards to your split, anything can work provided you're putting just as much effort in at the dinner table. That being said, I always prefer to mix up the rep ranges. I've found that MY muscles respond better to different rep ranges than others. It will also keep the motivation a lot higher when you mix in some heavy 3-5 rep sets with the *yawn* 10-15 reps.

Monday Quads/abs

Squats(4 sets)
Leg extension (4 sets)
Dumbell lunge (3 sets)
Side Bends (3 sets)
Crunch with wieght (2 sets of 60)

An example of what I'm talking about in regards to the rep ranges is as follows:

Squats: 5 x 5
Leg Extensions: 2 x 20
DB Lunges: 3 x 8-10
Side Bends: 3 x 15
Weighted Abs: 5 x 10 HEAVY

Other than that:

1. "Chest day" I would drop the flyes [for a hundred reasons].

2. "Back day" put your barbell deadlifts first, and drop the DB deadlifts since you ALREADY deadlifted!! Plus, DB deadlifts simply cannot compare to barbell anyways. Also throw in some weighted pullups as well. Additionally, doing 3 sets of shrugs w/ say 200 lbs doesn't hold a candle to a 300 lb deadlift for traps.

3. On "Biceps/Triceps day", you forgot about "triceps" being part of that day! In case you didn't know, triceps mass makes up 3/4 of your arm size!

4. Your "Hamstrings day" is definately lacking!! That's the reason why LEGS are worked together. Hamstring curls won't do dick for hamstrings...And that's all you got This is the reason why I detest splits IMO. Your legs should be worked as a WHOLE, not split up in sections.

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Originally Posted by Death of Bodybuilding

This practice [referring to splits], by definition, results in a loss of some of the very best drills one could do. The clean-and-press, for instance; should it be trained on back day or shoulder day. But wait, what if you do squat-snatches; is that a leg drill or a back drill; and doesn’t it also involve the shoulders to an extent? The bent press; where do you start with that? Deadlifts; back or legs? High pulls? One-arm dumbbell swings? Dumbbell cleans? Sots presses?

This is an open rant, and nothing against you Mr. Noodle . LOL, that sounded gay! It's just that when people get in the isolation mentality thinking they need to assault a single muscle (which works as a whole) from every concievable angle OR with 2-3 exercises that DO THE SAME THING, they lose focus of the exercises that REALLY build mass such as in the quote above. An example of this is in your back day, doing 3 sets of barbell deadlifts, 3 sets of shrugs, then ending your workout with 3 sets of DB deadlifts...All of which will progressively decrease in weight as your workout continues along while at the same time WORKS THE SAME MUSCLE in the SAME manner or "angle" as the others!

[noodle307]

awesome response man i really appreciate it
1.ok so i dropped the DB deads
2.and ill drop the flys to, thats why i had the * there, because i didnt know if i wanted to put it in, but i forgot to mention that, my bad
3.what should i add to triceps
4.Should i just drop this day all together, since I already have a day where im doing legs?

if this split ends up not working out though im gonna see if i can split it up into what you suggested though

[BG5150]

Do you really need a 5-day split? I'd suggest a 4-day push/pull or upper/lower concentrating on compound lifts. That will hit everything twice a week instead of just once.

For "Tricep/bicep" day, you have only one exercise for tri's and three for bi's. And those come after back day, where they should have been worked pretty hard.

For hams, I'd do GM's or SLDL's.

For shoulders you should definitely substitute militarty press and/or Arnies in there.

Right now, I'm finishing up an upper/lower "split" 0311 helped me design and I liked it a lot. next, I'm gonna try to develop some sort of dual factor thing that I can fit in 45 mins with a similar scheme.

Remember: Sometimes less is more.

[Darkhorse]

Right now, I'm finishing up an upper/lower "split" 0311 helped me design and I liked it a lot.

Sweet. When I rip apart SPLITS, upper/lower doesn't apply. Full body or an upper/lower split is best IMO for mass, and upper/lower is my favorite for strength training.

Any more "split up" than an upper/lower and IMO you're cutting.

[noodle307]

could i switch hamstring and bicep/tricep placement, and what should i add for another tri excersice?

and arnold press on chest day?

[BG5150]

For hams, do:

SLDL or Good Mornings and wide stance back squats and weighted hyper extensions. It's the posterior chain you want to work on, not just the hamstrings.

If you insist on having an arm day:

2x8 dips
2x8 skull crushers
2x8 barbell curls
2x8 hammer curls

Please think about an upper/lower 4-day split.