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
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?
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.
I am trying to gain muscle mass. My (tentative) routines, with 4 sets each excersize for roughly 12, 10, 8, 6 reps:
Wide grip preacher curls w/ ez bar
Alternating dumbell curls
One arm, behind head extensions
Rope or wide grip pulldowns
Military Press or behind neck press
Side lateral raises
DB flat bench
Either flat bench flyes or standing cable flyes
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.
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)
And then I have to figure out what days of the week I want off.......Boy this is a lot of work! lol
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.
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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