Critique This Split

[Tom Treutlein]

Monday (Chest/Shoulders/Tris)
Incline Bench Core
Flat Bench 2x8
Incline Flies 2x8
Military Press 2x8
Lateral Raises 2x8
Skull Crushers 2x8
Wrist Curls 2x8

Tuesday (Legs/Back/Biceps)
Squat Core
Leg Extension 2x8
Leg Curls 3x8
Heel Raises 2x8
Deadlifts Core
Widegrip Chin-ups 2x8
Shrugs 2x8
Rows 2x8
Curls 2x8

Thursday (Chest/Shoulders)
Flat Bench Core
Incline Bench 2x8
Flat Flies 2x8
Military Press 2x8
Lateral Raises 2x8
Skull Crushers 2x8
Wrist Curls 2x8

Friday (Legs/Back/Biceps)
Squat Core
Leg Extension 2x8
Leg Curls 3x8
Heel Raises 2x8
Deadlifts Core
Widegrip Chin-ups 2x8
Shrugs 2x8
Rows 2x8
Curls 2x8

 

[StrongChE]

Without changing the frame work of your schedule drastically:

I would squat Tuesday, then deadlift on Friday.

Concentrate Monday for your horizontal pressing, and Thursday for your vertical pressing. You could bench both days but specialize each day for each plane. If your incline is very steep, then it could be considered vertical, but most gyms don't have steep inclines.

With all that pressing your triceps will become a weak area, and need more volume.

Your abs will hold you back as your legs become stronger.

Try to use two sets of exercises, so that each exercise is only performed once a week. Neural burn out may occur, even with only two sets per session. It depends on your current fitness level.

The leg extension should be trained over a range of reps because the quadricep diversified in its muscle fiber makeup.

The leg curls could be trained lower in reps most of the time, and a little higher in reps, if volume is a concern.

 

[Tom Treutlein]

I don't get how my triceps would become a weak area. All pressing movements work the triceps, so they'd be getting stimulated either way, wouldn't they?

How will my abs hold me back? They're already really fuckin' solid and I did crunches with a lot of weight. I only stopped 2 weeks ago becasue my stomach is bulging out from underneath because of the muscle mass I packed on them.

My current fitness level is pretty good. I've been training with 2 sets per exercise on a M/W/F split and I've noticed gains, but I figured I should increase the frequency a bit and maybe even more would come.

What type of a range would I train leg extensions in? Squats were set to be low reps (i.e., 1-5) and leg extensions higher (8-12). My general premise is to take the last set of every exercise to failure, and if that number of reps exceeds 12, then I bump the weight the following week.

 

[Synpax]

How will my abs hold me back? They're already really fuckin' solid and I did crunches with a lot of weight. I only stopped 2 weeks ago becasue my stomach is bulging out from underneath because of the muscle mass I packed on them.

Dude, yeah, I seemto have this problem too. The bulge is at the top - right where the rib cage starts to split. It pokes out slightly more than my pecks, do, too. Very frustrating.

 

[Deleted member 33117]

It looks good. I would do the wrist curls on tuesday and friday, at the end of the workout. Don't fatigue your forarms the day before doing back and bicep work on tuesday and fridays, it might reduce performance.