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Shut up and Squat!


xphilx
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no training today. my triceps still feels to sore from arm work out on tuesday. :/

i'm thinking about switching to a 4day split, putting shoulders and arms together in one session or doing triceps on shoulder days and biceps on back days. we'll see..

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Were you supposed to train chest?

My triceps were often sore when I trained chest back in my old routine (which is like yours I think). At first I never trained but I figured I had to get used to it since they were often sore after my 30 second rest sessions. It went amazingly well. Just focus more on the chest than usual and your chest progress might just benefit from it. This is no time to chicken out on pain dude. You're in growth season and I excepct fucking hard core results.

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yes, today is chest day.

i just think that you're not supposed to train chest when your triceps feels sore. maybe my body is not "ready" for split routine like this.

 

there would be another option: switch the order of my routine so my triceos can get enough rest. i was thinking about something like this:

 

mo: back

tu: chest

we: legs

th: shoulders

fr: arms

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Day 45!

 

Chest:

 

Barbell Bench Press

20x20, 40x10, 60x5, 75x7, 75x7, 75x6, 75x6

Barbell Incline Bench Press

20x10, 60x7, 60x7, 60x6, 60x6

Dips

BWx20, BWx14, BWx14

Dumbbell Fly

10x10, 12,5x7, 12,5x5

 

Abs:

 

Leg Raises supersetted with Crunches

 

 

awesome day. a guy spotted me at bench press so i had much more motivation at that one. and dips are giving the best chest pump ever, hands down.

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Monday: Shoulders/Triceps/Abs

 

Barbell Shoulder Press

Lever Lateral Raise

Dumbbell Rear Fly

Dumbbell Front Raise

 

Skull Crusher

Dumbbell Tricep Extension

Cable Tricep Push Down

 

Leg Raises

Crunches

 

 

Tuesday: Legs

 

Barbell Full Squats

Lever 45° Leg Press

Lever Lying Leg Curls

Lever 45° Calf Press

Lever Seated Calf Raise

 

 

Wednsday: Back/Abs

 

Cable Rear Pulldown

Cable Close Grip Pulldown

Barbell Bent-over Row

Lever Bent-over Row (Close Grip)

Weighted 45° Hyperextension

 

Leg Raises

Crunches

 

 

Friday: Chest/Biceps/Abs

 

Barbell Bench Press

Barbell Incline Bench Press

Dips

Dumbbell Fly

 

Barbell EZ Curl

Dumbbell Concentration Curl

Dumbbell Hammer Curl

 

Leg Raises

Crunches

 

IMO on of the weirdest split routines ever. But I wish you good luck with it.

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You work your triceps together with an agonist (shoulders) but your biceps you work out with an antagonist (your chest). It seems odd.

 

Isn't it better if you try something like this (this is what I'm doing plus a day of dips, chins):

Chest, triceps

Back, biceps

Legs

Shoulders

 

or kind of similar to yours

 

Shoulders

Legs

Back, triceps

Rest

Chest, biceps

 

Your current seems inconsistent, if you know what I mean.

Anyway you should def throw in some rotator cuff work in your routine no matter how it looks like.

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this split is recommend at another bodybuilding forum i'm in..

 

i don't see the problem with working the triceps together with my shoulders since i don't use excercises for my shoulders that hit my triceps really hard. and i don't want to work my biceps together with my back cause my back day is just too exhausting. i think it's ok this way. i train the biggest parts of the body alone and combine the other in a way i'm still able to hit them really hard and independent from another.

 

and yeah, i still think about adding something like shrugs but i always had a strong trapezius/neck and didn't need an extra work out for it because i didn't want it to become too big compared to the rest.

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Shoulders/Triceps:

 

Barbell Shoulder Press

20x20, 30x8, 45x9, 50x6, 50x6

Lever Lateral Raise

30x8, 30x8, 30x7

Dumbbell Rear Fly

7,5x12, 7,5x12, 7,5x8

Dumbbell Front Raise

10x20, 12,5x16, 12,5x14

 

Skull Crusher

20x15, 30x8, 30x8, 30x6

Dumbbell Tricep Extension

17,5x6

Cable Tricep Push Down

32x10, 36x9, 41x7

 

 

no abs, time was running out.

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Legs:

 

Barbell Full Squats

20x20, 60x6, 70x10, 80x7, 80x6, 70x8

Lever 45° Leg Press

120x8, 160x8, 200x4, 160x8

Lever Lying Leg Curls

22,5x10, 42,5x6, 67,5x9, 67,5x7, 67,5x5

Lever 45° Calf Press

160x18, 160x16, 160x15

Lever Seated Calf Raise

67,2x12, 67,2x10, 67,2x9

 

 

fell in love with leg days! a powerlifter spotted me while i was doing squats, which turned out to be a great motivation. he gave me some good tips for technique and for respiration.

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Back:

 

Cable Rear Pulldown

36x20, 50x10, 73x9, 73x8, 73x8, 59x14

Cable Close Grip Pulldown

73x9, 73x8, 73x7->59x6->50x5->40x5

Barbell Bent-over Row

20x15, 60x10, 65x8, 65x6

Lever Bent-over Row (Close Grip)

55x9, 55x9, 60x6

45° Hyperextension

BWx12, 15x25, 20x15

 

Abs:

 

Leg Raises supersetted with Crunches

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Chest/Biceps/Abs (aka "the disco day")

 

Barbell Bench Press (with help)

20x25, 40x10, 60x5, 75x7, 75x6(+1), 80x2(+3), 75x3(+2)

Barbell Incline Bench Press

20x15, 60x7, 60x6, 60x5, 60x4

Dips

BWx18, BWx12, BWx8

Dumbbell Fly

10x10, 12,5x6, 12,5x5

 

Barbell EZ Curl

30x7, 40x6, 40x4, 40x4

Dumbbell Concentration Curl

12,5x8, 12,5x8

Dumbbell Hammer Curl

12,5x16, 12,5x14

 

 

no abs, time was running out.

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Shoulders:

 

Barbell Shoulder Press

20x20, 20x15, 50x7, 50x7, 50x5

Lever Lateral Raise

30x8, 30x8, 32,5x6

Dumbbell Rear Fly

7,5x12, 7,5x12, 7,5x10

Dumbbell Front Raise

10x20, 12,5x14, 12,5x14

 

Triceps:

 

Skull Crusher

20x15, 30x8, 30x8, 30x6

Dumbbell Tricep Extension

15x8, 15x11

Cable Tricep Push Down

41x9, 46x7

 

Abs:

 

Leg Raises supersetted with Crunches

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Legs:

 

Barbell Full Squats

20x20, 60x6, 70x10, 80x7, 80x6, 80x6

Lever 45° Leg Press

120x10, 180x6, 180x5, 180x4->160x4

Lever Lying Leg Curls

22,5x10, 42,5x6, 67,5x9, 67,5x7, 67,5x6

Lever 45° Calf Press

160x20, 160x20, 160x10

Lever Seated Calf Raise

67,2x12, 67,2x12, 67,2x8

 

 

felt good today.

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Back:

 

Cable Rear Pulldown

36x20, 50x10, 73x9, 73x8, 73x8, 73x7

Cable Close Grip Pulldown

73x10, 77x6, 77x5

Barbell Bent-over Row

40x10, 60x10, 65x8, 65x8

Lever Bent-over Row (Close Grip)

55x10

Hammer Strength Lateral Row (One-Armed)

25x10, 40x10, 50x10, 55x7

45° Hyperextension

BWx10, 20x16, 20x16

 

 

making progress although i'm feeling a bit sick.

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AHA! Now I see a dumb thing about your split routine! You can't do deadlifts on back days because your legs are worn out from the day before! AND YOU GOTTA DO DEADLIFTS!!!!! Honeslty it's one of the coolest excersises ever! I mean hyper extensions are for french people

 

Other than that I like your back workouts, high volume and good excersises.

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haha, yeah you got me. but i had that problem before. the back day followed the leg day in my former split routine, too. but i don't know where to put the leg day instead of tuesday cause i can't work out at the weekend and if i would just put the leg day behind the back day my legs probably wouldn't be regenerated from the deadlifts the day before. the muscle soreness in my legs lasts usually really long (mostly about four days) so i don't think that i have the opportunity to add deadlifts to my work out. i mean i could do them on leg days, too but i think that would just be too heavy for my lower back.

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but hell yeah, i love my back days. they're super exhausting but just awesome. my favorite day of the week i think. have you ever tried the last excercise i've added yesterday? i can feel my whole back when i'm doing it single-armed, it feels just great.

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