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MrMuscle
New member
Im posting this here because i want to.
A platinum can copy it to the training board to be helpfull. But leave a copy here please.
In three weeks im starting a new split. I have 1 week left of my current training split. Then im taking two weeks off, and then its game on. Im taking a break for several reasons, some minor injuries among others. I have been doing a 5 split for close to 25 weeks now or so. And im ready for something new. Its gonna be a 3-splitt, with 5 training sessions a week. So two of the trainings will be trained twice a week. Ikk be training like this:
Monday: Off
Tuesday: On
Wednesday: On
Thursday: On
Friday: Off
Saturday: On
Sunday: On
Split will be:
Day 1: Chest/shoulders/triceps
Day 2: Legs
Day 3: Back/rear delts/biceps
Im doing three sets with 12 reps per exercise because im in a high rep phase of my training. Planning on doing a low rep phase around january/febuary. Exercise selection is almost finished, but it CAN be changed if the arguments are solid and i agree.
Day 1:
Chest
Benchpress
Incline cable flyes
Chest Dips
Shoulders
Arnold press
Lateral raise
Triceps
Frenchpress
Comment:[/] Have not done benchpress as a first exercise for chest in al ong long while, so im looking forward to this. Chest dips as chest exercise number three is gonna be tough, but well worth it. Im choosing Arnold press because i want an exercise that targets the shoulders and wont make my triceps be the first muscle to give in, and lateral raise is for the outer head. Frenchpress is my triceps pick because to me its the best power exercise for triceps. But im wondering if i should do a real isolation exercise instead.
Day 2:
Legs
Legpress
Squats
SLDL
Legpress calfraise
Standing calfraise
Comment: I have not done squats in ages, for several reasons. But the latest is because i've had an ancle injury. And for those that know your anatomy knows that when you ancle has lost its flexability, squatting will be devastation to your back. So the last months ive been working on improving my flexability in my ancle. Its coming along, but its slow. So for that reason, i wanna do legpress as a pre exhaust, then i dont have to go as heavy on the squats, and still get solid results from it. The SLDL is to hit my hamstrings thourughly. And also, its gona be my lowerback exercise.
For calves, ive gone with calfraise on the legpress and standing calfraise. mostly because i dont have a donkey calfraise machine in my gym. And because ive been doing seated calfraises for a while now.
Day 3:
Back
Bent over barbell rows (overhand grip)
Straight arm cable pulldown
Seated pulldown to the front (underhand grip)
Barbell shrugs behind the back
Rear delts
Bent over lateral raises
Biceps
Consentration curls
Comment: Im choosing some favourite exercises here. Barbell rows are killer, have been doing them with regular curl grip for a while, but now i wanna do it with a overhand grip. Straight arm pulldown for a bit of isolation exercise. Seeing as i dont have a pullover machine. Seated pulldown for a full stretch on the lats, and also a bit of biceps work. And barbell shrugs to get some trap work. Bent over rear delt is a old favorite of mine, and it brings out the rear head. And finish it of with an isolation for biceps.
Ok, thats my split. In addition i will do 20 minutes of cardio after every session. And probably add 2-3 sets of abs to every workout.
Diet will be on key. 9 meals on workout days, 8 on non workout days.
So, any comments are welcome. Suggestions, or just praises i also will accept.
PS! I have no spellcheck, so dont give me shit if there are alot of typos.
A platinum can copy it to the training board to be helpfull. But leave a copy here please.
In three weeks im starting a new split. I have 1 week left of my current training split. Then im taking two weeks off, and then its game on. Im taking a break for several reasons, some minor injuries among others. I have been doing a 5 split for close to 25 weeks now or so. And im ready for something new. Its gonna be a 3-splitt, with 5 training sessions a week. So two of the trainings will be trained twice a week. Ikk be training like this:
Monday: Off
Tuesday: On
Wednesday: On
Thursday: On
Friday: Off
Saturday: On
Sunday: On
Split will be:
Day 1: Chest/shoulders/triceps
Day 2: Legs
Day 3: Back/rear delts/biceps
Im doing three sets with 12 reps per exercise because im in a high rep phase of my training. Planning on doing a low rep phase around january/febuary. Exercise selection is almost finished, but it CAN be changed if the arguments are solid and i agree.
Day 1:
Chest
Benchpress
Incline cable flyes
Chest Dips
Shoulders
Arnold press
Lateral raise
Triceps
Frenchpress
Comment:[/] Have not done benchpress as a first exercise for chest in al ong long while, so im looking forward to this. Chest dips as chest exercise number three is gonna be tough, but well worth it. Im choosing Arnold press because i want an exercise that targets the shoulders and wont make my triceps be the first muscle to give in, and lateral raise is for the outer head. Frenchpress is my triceps pick because to me its the best power exercise for triceps. But im wondering if i should do a real isolation exercise instead.
Day 2:
Legs
Legpress
Squats
SLDL
Legpress calfraise
Standing calfraise
Comment: I have not done squats in ages, for several reasons. But the latest is because i've had an ancle injury. And for those that know your anatomy knows that when you ancle has lost its flexability, squatting will be devastation to your back. So the last months ive been working on improving my flexability in my ancle. Its coming along, but its slow. So for that reason, i wanna do legpress as a pre exhaust, then i dont have to go as heavy on the squats, and still get solid results from it. The SLDL is to hit my hamstrings thourughly. And also, its gona be my lowerback exercise.
For calves, ive gone with calfraise on the legpress and standing calfraise. mostly because i dont have a donkey calfraise machine in my gym. And because ive been doing seated calfraises for a while now.
Day 3:
Back
Bent over barbell rows (overhand grip)
Straight arm cable pulldown
Seated pulldown to the front (underhand grip)
Barbell shrugs behind the back
Rear delts
Bent over lateral raises
Biceps
Consentration curls
Comment: Im choosing some favourite exercises here. Barbell rows are killer, have been doing them with regular curl grip for a while, but now i wanna do it with a overhand grip. Straight arm pulldown for a bit of isolation exercise. Seeing as i dont have a pullover machine. Seated pulldown for a full stretch on the lats, and also a bit of biceps work. And barbell shrugs to get some trap work. Bent over rear delt is a old favorite of mine, and it brings out the rear head. And finish it of with an isolation for biceps.
Ok, thats my split. In addition i will do 20 minutes of cardio after every session. And probably add 2-3 sets of abs to every workout.
Diet will be on key. 9 meals on workout days, 8 on non workout days.
So, any comments are welcome. Suggestions, or just praises i also will accept.
PS! I have no spellcheck, so dont give me shit if there are alot of typos.
