Good Training Split?

[Suspension]

Monday: *Deadlifts/Traps/Calves
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Tuesday: Bench Press/Rows/Abs
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Wednesday: OFF
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Thursday: Shoulder Press/Pullups
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Friday: OFF
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Saturday: Tricep/Bicep/Forearms
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Sunday: OFF
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*alt w/ squat

-Tuesday and Thursday exercises will be alternating.
Example: Bench Press (rest) Rows (rest) Bench Press (rest) Rows.

OR

5 Day Split:

Monday Deadlift/Traps/Abs
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Tuesday Chest/Rows
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Wednesday OFF
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Thursday Shoulder Press/Pullups
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Friday Squat/Calves/Abs
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Saturday Tricep/Bicep/Forearm
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Sunday OFF
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[Jguns]

Is there a reason that you have back excercises spread out over 3 different days? If you put them together it will be much more effective.
How about this:
Put deadlift in with back (rows and pullups) and put abs on that day. Do chest with shoulders, and I hope that you are planning on doing more than just benchpresses! Do quads, calves and Hamstrings on the same day, and keep bi's and tri's together. It would look like this:

Monday (Quads hamstrings calves)
Squats 4 x 8
Leg presses 3 x 10
Extensions 3 x 10
Leg curls 3 x10
Romanians deadlifts2 x 10
Calves (2 excercises) 3 x 15

Tuesday (Arms)
Close grip bench presses 4 x 10
Barbell extensions 3 x 10
Pressdowns 2 x 12
dips 2 x 10

Barbell curls 3 x8
incline dumbell curls 3 x 8
preacher curls 2 x 10
Reverse curls 2 x 15

Wednesday
Off

Thursday (Chest and Shoulders)
bench presses 3 x 10
Flyes 3 x 8
Incline dumbell press3 x 8

Seated barbell presses 3 x 8
Seated side laterals 3 x 8
Lat raises 3 x 8
Shrugs 3 x 8

Friday (Back and Abs)
Deadlifts4 x 8
Pulldowns 4 x8
Rows4 x 8

Forward crunches superset with reverse crunches x 15

sat and sunday rest

This is more balanced, and you will definitely grow. Guaranteed or your money back!

 

[Suspension]

I like to put opposing muscle groups on the same day. You get a huge pump from alternating rows/chest, etc.

I want deadlift to be a priority as i love the exercise. It needs its own day, seperate from back. I dont know about you, but after i get done deadlifting, i hardly have enough energy to do other stuff.

My back is one of my best features, and i have always spaced it out over 2-3 days.

Thanks for the advice, any other comments?

 

[Suspension]

On another note:

If you give each bodypart its seperate day, you will be able to lift much more weight, than if you were to combine bodyparts.

Example: Chest/Shoulders-sacrifice shoulder strength because its performed after bench press.

But if you give shoulers its own day, with opposite muscle groups, you are able to lift a higher amount of weight.

 

[Jguns]

That is why you switch order from week to week, but you can certainly mix and max muscle groups to be opposing- I do both. I understand your wanting to prioritize certain muscles, but you are doing it at the expense of others. It is only my opinion, but your workout split does not make any sense. why do one back excercise over three different training days? Is just doing the benchpress really going to do a good job of overall pec development. Also, shoulders do not need to be completely fresh to be worked effectively. Shoulders are a smaller muscle group= emphasis should be places on working all three areas of the shoulders, not just on how much weight one can shoulder press. by doing chest first they should be thouroughly warmed up. As far as deadlifts go, I find they work best on back days since they are technically working the back, but doing them does not tax the Lats. If you want to give them their own day, go to a five day split. I think you are leaving some things out. Just my .02

 

[Jguns]

One more thing I just noticed, you are alternating squats with deadlifts. I don't think that is enough quads. Those excercise don't do the same thing. Deadlift= primarily lower back, hamstrings Squats= primarily Quads, glutes I would try to incorporate both into my workouts.

 

[growin']

You still doing sumo deads, or have you gone conventional? I think the split looks good! Things I'd look for include:

1. Rowing performance decline from Monday's deads.
2. Arms overtrained: they're essentially worked 3 times a week
3. Deadlift affected by weakened grip from Saturday's forearm work. Maybe just do forearms on the Saturdays before Monday Squats.

Just things to consider though. I like this, and may steal it for a Hypertrophy/Neural phase.

 

[wil is jakked]

Try this split:

Day 1:
Flat bench Presses 2 x warmup
3 x 6-8 reps
wide grip pullups 5 x 8-10

Dips 2 x warmup
3 x 8-10

curls 2 x warmup
3 x 6-8

Squats 2 x warmup
3 x 6-8

Day 2: rest

Day 3:

Military presses 2 x warmup
3 x 6-8

close grip bench presses 2 x warmup
3 x 8-10

DB curls 2 warmup
3 x 6-8

Deadlifts 2 warmup
3 x 6-8

Day 4: rest

Day 5:

Incline DB presses: 2 warmup
3 x 8-10

Decline bench presses same as above

Chins 5 x max

Hammer curls 2 warmup
3 x 6-8

squats 2 warmup
3 x 1-2 (heavy)

I go heavy on all of these exercises but not heavy enough that I don't get the required reps. I feel this is a great split to add mass and gain strength in the off-season. I switch to a 4 day split around feb. and go to a 5 day one around the beginning of april. Since I'm still natural, this split also allows a great deal of recovery time that I do need.

note* when the chins and dips become to easy I use a weighted belt to add extra poundage.

 

[wil is jakked]

I forgot to add that Day 6 and 7 are rest days.

The split repeats on after that.

 

[Suspension]

You still doing sumo deads, or have you gone conventional? I think the split looks good! Things I'd look for include:

1. Rowing performance decline from Monday's deads.
2. Arms overtrained: they're essentially worked 3 times a week
3. Deadlift affected by weakened grip from Saturday's forearm work. Maybe just do forearms on the Saturdays before Monday Squats.

Just things to consider though. I like this, and may steal it for a Hypertrophy/Neural phase.

Hey bro, thanks.

As far as rowing goes, my back can take a beating, and i know i will be able to recover.

I thought i may be overtraining arms, hence I gave a day in between each of them. My goal on this cycle is to increase bicep/tricep size. Ill be on enough shit to recover =)

Since ill be using straps on the deads, i dont think saturday's workout will hinder my strength any.

 

[Suspension]

Jguns:

the disadvantage of doing shoulders and bench is simple.

it prevents the muscle from getting trained fresh eg. if shoulder press comes after bench, the shoulder press loading is reduced as is the shoulder training effect...

 

[Suspension]

More..

growin'-

I think i may switch to convential deads. Im a little worried cause last time i tried that, especially with heavy loading, my lower back got sore. I like sumo style! =)

 

[Suspension]

[I understand your wanting to prioritize certain muscles, but you are doing it at the expense of others. It is only my opinion, but your workout split does not make any sense. why do one back excercise over three different training days?

A: Because #1 your back is comprised of the largest muscle group in your body. I feel that more detail should be given to this muscle group.

Is just doing the benchpress really going to do a good job of overall pec development.

A: I forgot to mention that I switch my routine up every 4-6 weeks. So 4 weeks flat bench, 4 weeks incline, etc.

Also, shoulders do not need to be completely fresh to be worked effectively.

-Yes they do! Read above post.

Shoulders are a smaller muscle group= emphasis should be places on working all three areas of the shoulders, not just on how much weight one can shoulder press.

A: military press is a compound exercise that works ALL muscle groups within the shoulder.

 

[Suspension]

"I understand your wanting to prioritize certain muscles, but you are doing it at the expense of others."

That may be true, but thats a good thing bro! If I never prioritized muscle groups, I could not bring up my lagging bodyparts, my weak points.

 

[growin']

This will probably work well for you for a few weeks, you handle higher volume much better than I do. I will start a 12 week arm specialization cycle as well, when I get back from the Honeymoon, if I can still walk Arms need work, and I need to work on lower/middle trap area (between scapula).

I have been doing conventional deads ever since my big cycle ended in an attempt to improve upper back. I am actually starting to get stronger at these than sumo. Wierd huh. I still sit back into the dead, so the low back is doing OK, but its hard to be as upright as in sumo. We'll have to train deads together again.

Are you gonna do this split with Anavar or while clean?

 

[Suspension]

This split (probly the 5 day one, go back to check my edited post) will be used with fina, omna, and dbol.

 

[Jguns]

Your legs are a big muscle group also, why don't you spread those out over 3 days like you do your back? I really don't want to nitpick but do you really think military presses work all 3 shoulder heads? They do absolutely nothing for rear delts, and very little of the medial head either. Their primary focus is on anterior deltoids. Once again, the point of lifting for size and strength is to bring the muscle to fatigue. Your muscle does not have to be fresh to get fatigued. Have you ever heard of Pre exhaustion? Why did you post your workout routine for comments if you were just going to deflect any criticism? This routine is back (compared to every thing else) heavy and it puts everything else as secondary. No wonder your back is your best part, probably because you work that the hardest. I am not flaming you bro, but you really aren't open to other opinions. Maybe you are more into overall power movements and that is what you are looking for, but my routine is more along the lines of a bodybuilding/strength routine- it is meant to foster a more balanced physique. It was put together using weider principles and not unlike what many pro's do. of course, you would only do it for about one month until you switch to something else.

 

[Suspension]

I use almost all compound movements, with a few secondary movements thrown in from time to time.

I have a nice back, yes, but as growin' or anyone else who has seen me, will tell you i am also very proportional. Working opposing muscle groups leads to proportion my friend.

Also, i am open to comments, but i will respond to those comments with my opinion. Fair enough isnt it?

By the way, my legs grow like weeds. They are my "genetically gifted" bodypart. I do not have to work them 3x/wk

Anyone else?

 

[growin']

Yeah, Suspension is a bitch. When he was a 160lb weasel, he had calves bigger and more ripped than most 230lb guys. BASTARD GUY!

 

[Suspension]

Yeah, Suspension is a bitch. When he was a 160lb weasel, he had calves bigger and more ripped than most 230lb guys. BASTARD GUY!

 

[growin']

Ahh come on baby! That was a complement!

 

[CycloneHWT]

On another note:

If you give each bodypart its seperate day, you will be able to lift much more weight, than if you were to combine bodyparts.

Example: Chest/Shoulders-sacrifice shoulder strength because its performed after bench press.

But if you give shoulers its own day, with opposite muscle groups, you are able to lift a higher amount of weight.

then why not go like this:

Monday-- Chest & Biceps & Calfs

Tuesday -- Back & Triceps and Abs

Wed -- off

Thu-- legs & Abs

Fri -- Shoulders & Forearms

Sat-- off

that should split everything up with nothing that has to do with each other and keep good strength from group to group, while giving you stimulation in just about every muscle every time you work out..... just my .02

 

[Suspension]

Looks really really good cyclone...
I like that split. I may have to do that. Thanks.

The only thing i am having trouble with right now is keeping a 4day/wk routine, while splitting up quads/hams. I cannot do deads/squats on the same day.

Any suggestions?

 

[CycloneHWT]

Susp, you have a PM

 

[Suspension]

HOW DOES THIS LOOK

Monday: Bench Press x3
Incline Press x3
Flys x2

Bicep Curls x3
Incline Curls x3
Spider Curls x2
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Tuesday: Deadlifts x3
Weighted Pullups x3
Rows x3

Cgrip Bench x3
Skull Crusher x3
Rope Pulldowns x2
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Wednesday: OFF
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Thursday: Squats x3
SL-Dead x3
Calve Press x3

Rev Crunch x2
Ab Crunch x2
Side Crunch x2
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Friday: Shoulder Press x4
Lateral raise x2
Rev. Fly x2

Rev. Curls x3
Extentions x2
Flexions x2
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Saturday: OFF
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Sunday: OFF
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[Jguns]

That looks like a big improvement to me. Those are working sets right?

 

[Suspension]

JGuns-

Yes, working sets. I think it looks good too.

 

[Suspension]

Jguns-

So...am I hitting all the 3 heads of the shoulder?

 

[Jguns]

YES!!! You've got all three accounted for bro.

 

[punkassmofo]

Hey Suspension that routine you have there (the new one) looks great, But I'll just show you what I do cause like you said you change so often, it is just another example....
Not counting warmups, all worksets

Mon.
Back
Deadlifts x 3
Weighted chins x 3 - no warmup
Barbell rows x 2
Shrugs x 1 as many as i can do

Tues.
chest
Flat warmup- Decline Dumbbells x 3
Weighted dips x 3
Flys x 2

wed. OFF

thurs.
Legs
squats x 3-4
Leg exten. x 2
leg curl x 2
calf x 2

friday
shoulders/arm

Db shoulder press x 3 (currently that is all for shoulders)

Close grip x 2
Dumbbell overhead extension or skulls w/ Db or barbell

Barbell curls x 2
hammer curls x 2

But I have copied that routine you have there for future use Thanks......

 

[Suspension]

thanks bro, looks really good =)