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Monday & Thursday

Shoulders
Standing military press 10/8/6/6/6
Seated dumbbell press 10/8/6/6/6
Back
Deadlifts 10/8/6/4/4
T-Bar Rows 10/8/6/6
Chins 4x7
Biceps
Barbell curls 10/8/8/8/6
Dumbbell curls 10/8/8/8/6
+ABS

Tuesday & Friday

Legs
Squats 10/8/6/6/6
Leg Press 10/8/6/6
Lying Curls 4x7
Chest
Flat barbell press 10/8/6/6/4
Incline barbell press 10/8/6/6/4
Flyes 10/8/6
Triceps
Floor Press 10/8/8/8/6
Lying dumbell extensions 10/8/8/8/6
+CALVES

1st set 50% of strength
2nd set 70% of strength
3rd set 80% of strength
4th set 100% of strength
5th set 100% of strength

what do you think?

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Few things right away:

1. Don't use pyramids. It's lesser overall volume compared to using the same weight for all sets. It's also easier to be progressive knowing that if you did 200 lbs for 3 sets of whatever this time, you can use 210 for next time, and so on... Also, when you mapped out doing 'x' amount of strength per set, it'll hold you back, meaning you could probably do MORE reps with 'x' amount of weight, but you stopped because you wanted to hit exactly 8/5/3 whatever reps.

Additionally, doing a pyramid scheme like that will hinder your top set, which is where you need to be your strongest. IMO, your first 2-3 sets will only wear you out for your top 2 sets. Why the hell not just warmup really lightly for a few sets, get the blood flowing, then do a few acclimation sets before going balls to the wall with your top few sets?? Refer to the how to warm up for an explanation.

2. Do not do shoulders a day before chest! Any reason why you just don't do a upper/lower split? Another option, which would be much better for YOU, would be to do:

Monday/Thursday:

Chest/Shoulders/Triceps

Tuesday/Friday:

Back/Biceps/Legs

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I can be found at
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0311 youre a champion

thanks heaps

What about this 5x5 variation?

Would this be overtraining?

Monday & Thursday

Incline Bench Press 5x5
Floor Press 5x5
Squats 5x5
Leg Press 3x5

Tuesday & Friday

Shoulder dumbbell press 5x5
Rows 5x5
Deadlifts 5x5

Monday/Thursday:

Chest/Shoulders/Triceps

Tuesday/Friday:

Back/Biceps/Legs


I think thats a pretty good split. I might even do a program around something like that. Ya know what? Fuck it I will thanks 0311! Anyways what I was getting at is that you might want to bench and shoulder press the same day as suggested. Personally if I do one the day before the other my front delts are in for a real workout and sometimes it's to much for them. I'm gonna develop something here...

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