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-   -   How is this 5-day split? (http://www.bodybuilding.net/training/how-is-this-5-day-split-579.html)

BG5150 06-02-2005 11:35 PM

How is this 5-day split?
 
How is this 5-day split? (I'll add specific exercises after some consideration)

Day 1: Arms, Abs
Day 2: Legs
Day 3: Shoulders, Abs
Day 4: Off
Day 5: Back, Abs
Day 6: Chest
Day 7: Off

ChinPieceDave667 06-03-2005 09:03 AM

I like it, especially because you break up your off days, but I would have to see what exercises you are doing to make a better judgment on it. Are you cutting or bulking?

Darkhorse 06-03-2005 01:23 PM

Do chest before back. This is because you need your back strong for benching. Your back is what stabilizes the bar/dumbbells while you bench.

BG5150 06-03-2005 03:10 PM

I am trying to gain muscle mass. My (tentative) routines, with 4 sets each excersize for roughly 12, 10, 8, 6 reps:

Bi's:
BB curls
Hammer curls
Wide grip preacher curls w/ ez bar
Alternating dumbell curls

Tri's:
Skull crushers
One arm, behind head extensions
Rope or wide grip pulldowns
Kickbacks

Leg:
Squat
Leg raise
Hammy curl
Calf raise

Shoulder:
Military Press or behind neck press
Side lateral raises
Reverse flyes
Front raises

Chest:

DB flat bench
BB incline
Decline machine
Either flat bench flyes or standing cable flyes

Back:
Pullups
Deadlift
T-bar row
seated row

I'm thing I need to get shrugs and/or upright rows in for the traps, so maybe axe one of the shoulder excersizes and put on in there. I know deadlifts will work the traps, too.

BG5150 06-03-2005 03:43 PM

I'm 35 y/o 6'2", about 215#. Pretty lean all over except that I am carrying a buch of extra fat around the mid-section. (from my years of less than exemplary living) If I lost that all, I'd probably be around 190.

I also want to put in some cario. I figured light cardio day 1, and heavy cardio on the off day in the middle. The second off day is rest day (unless by chance I'll be playing golf or mountain biking--which might be a good activity for day 4)

BG5150 06-03-2005 03:45 PM

And then I have to figure out what days of the week I want off.......Boy this is a lot of work! lol

verbatimreturned 06-04-2005 06:25 AM

Quote:

Originally Posted by TAURUS
what were your stats again - Looks like youve got it hooked-up. Im wondering what your doing for calves in terms of sets/reps/weight? Calves are I think a higher percentage of fast-twitch (for endurance-walking/running/hiking) and should be trained like abs - a few sets and high reps like 20+? 0311 what do you think?

in the the arnold encyclopedia, he recommends 15 reps with 5 sets.

BG5150 06-04-2005 08:06 AM

Doing calves, I do 5 sets of 15 reps. Two with toes straight, one with toes in, one with toes out and one with toes straight.

ChinPieceDave667 06-04-2005 10:23 AM

Quote:

Originally Posted by BradG
Doing calves, I do 5 sets of 15 reps. Two with toes straight, one with toes in, one with toes out and one with toes straight.

sounds like you have a handle on things. :cool:

ChinPieceDave667 06-04-2005 10:29 AM

Quote:

Originally Posted by BradG
I am trying to gain muscle mass. My (tentative) routines, with 4 sets each excersize for roughly 12, 10, 8, 6 reps:

I wouldn't make the first set (12) that heavy like 60-65% of your 1RM but the other three set should be real heavy, 75-85% 1RM

Quote:

Originally Posted by BradG
I'm thing I need to get shrugs and/or upright rows in for the traps, so maybe axe one of the shoulder excersizes and put on in there. I know deadlifts will work the traps, too.

for the shrugs and uprights, do both and for axing a shoulder exercise, I would say every other week do that..
and your rep range for deads I would do 10, 8, 8, 6 and heavy as hell.. your still looking good for the workout.


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