How is this 5-day split?
|
|
06-02-2005, 11:35 PM
|
|
Rank: Bantamweight
|
|
Join Date: May 2005
Location: New Jersey
Posts: 875
|
|
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
__________________
There are no stupid questions, just stupid people.
Two wrongs don't make a right, but three rights make a left.
Are you eating while you are reading this? You should be... --hrdgain81
Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Well, the Blog's (finally) back (again!): To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Here is my newly-created World of Warcraft Blog: To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. . Feel free to stop by and comment.
|
06-03-2005, 09:03 AM
|
|
Rank: Middleweight
|
|
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
|
|
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?
|
06-03-2005, 01:23 PM
|
Rank: Light Heavyweight
|
|
Join Date: Mar 2005
Location: CA
Posts: 4,174
|
|
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.
__________________
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
I can be found at To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
|
06-03-2005, 03:10 PM
|
|
Rank: Bantamweight
|
|
Join Date: May 2005
Location: New Jersey
Posts: 875
|
|
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.
|
06-03-2005, 03:43 PM
|
|
Rank: Bantamweight
|
|
Join Date: May 2005
Location: New Jersey
Posts: 875
|
|
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)
|
06-03-2005, 03:45 PM
|
|
Rank: Bantamweight
|
|
Join Date: May 2005
Location: New Jersey
Posts: 875
|
|
And then I have to figure out what days of the week I want off.......Boy this is a lot of work! lol
|
06-04-2005, 06:25 AM
|
Rank: Lightweight
|
|
Join Date: Apr 2005
Location: new york
Posts: 1,372
|
|
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.
|
06-04-2005, 08:06 AM
|
|
Rank: Bantamweight
|
|
Join Date: May 2005
Location: New Jersey
Posts: 875
|
|
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.
|
06-04-2005, 10:23 AM
|
|
Rank: Middleweight
|
|
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
|
|
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:
|
06-04-2005, 10:29 AM
|
|
Rank: Middleweight
|
|
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
|
|
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.
|
|
|
Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
|
|
| |
|