Comment on my split

[Triangulo]

Monday Quads/hamstrings

Squats (4 sets)
Leg press (3sets)
Leg extensions (2 sets)
Leg curls (3 sets)
Stiff leg deadlift (3 sets)

Tuesday Chest/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Close grip bench press (3 sets)
Skullcrushers (3 sets)

Thursday Back/biceps

Deadlift (4 sets)
Barbell rows (3 sets)
Pullups (3 sets)
Dumbell rows (2 sets)
Barbell curls (3 sets)
Incline dumbell curls (3 sets)

Friday Shoulders/calves

Military press (3 sets) Seated dumbell press as alternative
Side laterals (3 sets) I prefer seated
Rear laterals (3 sets)
Shrugs (3 sets) Barbell or dumbell
Standing calf raises (3 sets)
Seated calf raises (3 sets)


PS. 8, 6, 4 reps usually

 

[RaWBLooD]

might wanna do your thursdays on monday some weeks and your mondays on thursday some weeks,

more sets for chest, less for triceps.
2 good exercises for biceps, then dips and CGBP are gonna slightly affect it too, but triceps are involved in the whole thing, so Add 2 sets of flat DB bench and alternate skullcrushers or CGBP every other chest/triceps workout.


less for biceps.
look at back/bi's day, pullups are gonna kill your biceps, then you do 6 direct sets? thats 12 sets for back, most really hitting biceps too, and then half that number of sets again for biceps? The back is WAY bigger than twice the size of the biceps, give it respect.


Many people fail to see that you dont have to do every exercise that works on every workout. To do that, you would do squats, leg press, lunges, step ups, leg extensions in every workout, not counting the machine and DB/BB variations.

 

[MindOverMatter]

Originally posted by Triangulo
Monday Quads/hamstrings

Squats (4 sets)
Leg press (3sets)
Leg extensions (2 sets)
Leg curls (3 sets)
Stiff leg deadlift (3 sets)

No need for both squats and leg press, just like there's no need for hamstring curls and stiff leg deads. I'd alternate between them. One week do squats + leg curl, another week do leg press + stiff leg deads. I wouldn't recommend doing squats with stiff leg deads, because once you start putting up numbers on these two, you will be too tired after squats to do stiff leg deads with proper focus, and vice versa.

I'd use the leg extension before squats personally, as a means of warming up and pre-exhausting the muscle, then take the squats to failure (make sure you have a spotter).

What I'd do personally is:

2 sets of leg extension (warm-up and pre-exhaust, 8-10 reps)
1-2 weight acclimation sets on squats.
2 sets of squats or legpress to failure (alternate every other weekI prefer the 4-6 rep range on both sets, some guys like doing widowmakers and going with 20 reps on the 2nd set)
2 sets of hamstring curl or stiff deads to failure (alternate everyweek, 6-8 reps).

Tuesday Chest/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Close grip bench press (3 sets)
Skullcrushers (3 sets)

Personally, I think you are focussing too much on triceps. They're the sidekick, not the main event. I'd personally use:

2 sets of flatbench flyes to warm up and pre-exhaust the pecs (8-10 reps).
1-2 sets of weight acclimation on flat or decline bench.
2 sets to failure on flat or decline bench (alternate every week, and go with either 6-8 or 4-6 rep ranges)
2 sets to failure of incline bench (either 6-8 or 4-6 rep ranges)
2 sets to failure of dips/cg bench/skullcrushers to failure (one of the three, 6-8 reps)

every 4 weeks, switch to dumbbells.

Thursday Back/biceps

Deadlift (4 sets)
Barbell rows (3 sets)
Pullups (3 sets)
Dumbell rows (2 sets)
Barbell curls (3 sets)
Incline dumbell curls (3 sets)

Again, you don't need Barbell and DB rows on the same day (some may argue that you don't even have to do rows on deadlift days).

What I'd personally do is:

2 sets of barbell or dumbell rows (warm-up and pre-exhaust, alternate every other week, 8-10 reps)
1-2 sets of deadlift weight acclimation
2 sets of deadlifts to failure (you can go widowmaker on 2nd set if it's your thing, I personally prefer 4-6 failure range on both sets)
2 sets of pull-ups to failure (I like the 6-8 rep range, use a dip belt and attach weight if you find it getting too easy).
2 sets of reverse preacher curls or heavy barbell curls to failure (6-8 reps). I personally love the reverse preacher curls, since they completly finish off the biceps after the pull-ups. But, alternate with BB curls.

Friday Shoulders/calves

Military press (3 sets) Seated dumbell press as alternative
Side laterals (3 sets) I prefer seated
Rear laterals (3 sets)
Shrugs (3 sets) Barbell or dumbell
Standing calf raises (3 sets)
Seated calf raises (3 sets)

I like this day the most, but there are some things I'd change. Some may argue that you don't need rear laterals raises because they get worked out enough on deadlift days, but in either case, if you wanna do them, this is how I'd do it:

2 sets of side laterals (warm-up and pre-exhaustion, id do 8-10 reps)
1 set of rear laterals (warm-up and pre-exhaustion, 8-10)
2 sets of seated barbell military press to failure (alternate with arnold DB press every other week, 6-8)
2 sets of shrugs to failure (small ROM, i'd do 10-12 reps, this is also the one exercise I use straps, because my grip tends to reach failure before my traps do).
1 set of seated calve raises warm-up (alternate with standing ones every other week, 10-15 reps)
2 sets of seated calve raises to failure (alternate with standing ones every other week, 10-12 reps)

Not everyone trains to failure on every set here tho, and some will disagree, but this system has worked best for me personally. Every 16-24 weeks or so, I'd do a 8 weeks of HST (www.hypertrophy-specific.com).

 

[RaWBLooD]

so, mindovermatter, you prefer low volume?

 

[Triangulo]

Any more solid routines/exercises you want to throw in? More opinions please! Thanks

 

[CrizzleGA]

4 sets of squats? I hope you are doing low weight and higher reps for 4 sets.