Mustang's new training split

[MUSTANG_18]

Hey guy..I just went over my routine and came up with this. Let me know what ya think. I'll move it to the training board later on but I would like to get your opinions as well. Fell free to make any critques

Monday-Chest and Tri's
Decline dumbell press 4 sets of 8 reps
Incline flys 3 sets of 8 reps
Incline Bench press 3 sets 8 reps
Cable cross overs 3-4 sets of 10 reps with full stretch
Overheard tri extensions double hands 3 sets of 8 reps
Lying Tricept extentions 3 sets of 8 reps
Cable tricep presses 2 sets of 8 reps

Tuesday-Back
T-Bar rows 3 sets of 8 reps
Wide grip cable pull downs in fron 3 sets 8 reps
Bent over rows 3 sets 8 reps
Closed grip pull downs 3 sets 8
Deadlifts 4 sets of 6-8 reps

Wednesday-Legs
Leg extensions
Machine presses 4 sets of 6 reps
Squats 5 sets of 6-10 reps

Thursday-Bi's and Forarms
Standing barbell curl 3 sets of 8 reps
Closed grip preacher curl 3 sets 8 reps
Alternating dumbell curl 3 sets of 8 reps
Behind the back wrist curls 5 sets of 15-20 reps
Hammer Curls 3 sets of 8-10 reps
reverse barbell curl 3 sets 8 reps

Friday-Shoulder and Dealts
Bent over lat raises 3 sets of 8 reps
Upright barbell rows 3 sets 8 reps
Standing side lateral raises 3 sets of 8 reps
Military Press 3 sets 8 reps
Dumbell Shrugs 4 sets of 8 reps

I do cardio 4 times a week for 25min/Day and do 5min of warm up cardio before each workout. All lifts are done with the heaviest weight possable while maintaining good form

M18

 

[J2COOL2000]

looks like you got your routine down bro, if you dont mind ill have to try that workout out ,are you on a cycle now mustang?

 

[Golfer18--old]

I like that bro. You have some nice workouts there. What about a seated row on the back?

 

[Daeo]

Looks good. Only thing I would change is to put triceps with biceps. I've done it both ways before. After a good chest workout my triceps are already fatigued. Which forces me to use less weight, and in my opinon leads to less growth. I know some say that they pre-fatigue the triceps. But who the hell need to pre-fatigue triceps???

 

[Daeo]

Also, what about hamstrings and calves???

 

[crimson coal]

Or you could put bi's with back like you did tri's with chest. I'm sure you have your reasons though. Might free up a day for ya though.

 

[crimson coal]

I actually do
Chest...Monday
Back......Tuesday
Legs...Wednesday
Shoulders...Thursday
Arms...Friday

 

[MUSTANG_18]

Also, what about hamstrings and calves???

I do hammy curls on the machines and calve raises as well. But I thought I would cut them out for a while as they get a hell of a workout during cardio (stair climber)
J2COOL, I am finishing A Fina-Omna cycle in 3 weeks(I have been disapointed with this cycle but I do love the Fina thought) and I am gonna bridge with Anavar into a D-Bol, Enanthate Fina "Bulk" cycle. But after talking to a couple friends and going over my last bulk diet I have decided to eat no more then 250 carbs even when bulking and eat around 4000 cals a day as opposed to 5500+ like I did on my last cycle where I put on way to much fat

M18

 

[Golfer18--old]

Crimson i do the same, except for bis on thurs and shoulder on fri. Copycat. hehe

 

[J2COOL2000]

hey mustang what are your results now from the fina, oma?also what didnt you like from that cycle .

 

[MUSTANG_18]

hey mustang what are your results now from the fina, oma?also what didnt you like from that cycle .

First the positive..The Fina strength is awesome and I am noticeing it is helping me lean out great. Through out this cycle I have been on a low carb diet a while doing tons of cardio but since I started the Fina I have been seeing good results. The Test in high doses on a cut cycle with no anti-e's does not mix as I am holding water and am geting estrogen fat deposites. Next time I cut with high doses of Test I will being using Arimidex or Liquidex through out to help with this problem as when used right Test can be a HUGE benifit in any cycle (cuting included)

M18

 

[trinity]

Mustang,

I haven't posted too many times (as you can tell) but just wanted to give my $.02 on your workout....looks damn good, so good in fact that I am going to switch mine over to the same. I was looking for a change and this one struck me as a good one....thanks bro.

 

[MUSTANG_18]

Mustang,

I haven't posted too many times (as you can tell) but just wanted to give my $.02 on your workout....looks damn good, so good in fact that I am going to switch mine over to the same. I was looking for a change and this one struck me as a good one....thanks bro.

No prob..Good luck with it bro! Let me know through PM or E-mail how it works out for ya

M18

 

[Spunky]

heres mine, the days change but the routine is the same.

Monday - Bench
Wednesday - Squats
Fri or Sat - Deadlifts

every other week i'll isolate shoulders/bi's/tri's ..... other then that its all powermovements.

 

[BigRugbyMan]

the only thing i see that could be negative is the # of chest sets... There are 14 sets in there... 14 sets for most people is highly over training.

 

[Naturally Low Octane]

looks pretty good mustang, though i personally only train 4 days a week, leaving friday, sat, and sunday to recover.

heres my traing split:

monday: chest and bis
incline barbell 6 sets
incline hammer press 6 sets
barbell curl
dumbell hammer curl
dumbell preacher curl

tuesday: legs
squats 6 sets
seated calf
hack squats
standing calf
leg extensions

wednesday: back and shoulders
t-bar rows
barbell rows
straight leg deadlifts
military press 6 sets
side lateral raises
rear delt raises
shrugs

thursday: chest + tris
french press 6 sets
pressdowns
bench-bench dips
ovhd cable one arm press
hammer strength flyes
incline cable flyes

I like this routine a lot, because in any one day the muscle groups i use are seperate. the only problem im having is that wednesday is a real problem, cause i end up being in the gym forever and im on the brink of overtraining.

For your training split mustang, i reccomend keeping your pressing movements on different days than your iso movements. like when you do chest, keep all your pressing movements in one day, and put those flyes movements on a different day later in the week. this seems to really help my strength and definition. Also i like to keep my heaviest compound movements first in my routine where i have the most strength. like for your shoulder routine i would put the military press first. And i personally think any type of decline press is a waste, and kinda gives that titty look to your chest. ALSO, ur workout plan has lots of huge mass builders in it, and im wondering why ur on a low carb diet wwhile doing those. id personally be doin more cutting movements and lighter wieghts/higher reps while on a low carb diet. just my .02 cents, oh and thanks a lot for all your good replies to my posts man.

 

[juice4me]

looks very similar to mine except i split tris out to a day of their own.

 

[Nathan]

Waaay too much volume IMO. Especially for biceps. Cut sets for arms (bi's, tri's, forearms) to 6-8 sets each. Legs look okay. Too many for back. Try 11-13 sets. For chest try 10-11. That's what I'd go with. I really don't like what you're doing for back and biceps though. You incorporate bi's pretty heavily in back workouts and then overtrain 'em with too many sets on bi day. They need about 3 days to recover from your back workout and then another 3-4 before your next back workout.

 

[MUSTANG_18]

Nathan, I'll give it a try. The back is not growing like I want it to so I'll lower the sets a little and maybe hit both Bi's and Back on the same day. Thanks for the critique everyone

M18

 

[DEI]

Hi Bro:

Your training split looks interesting, but in my opinion Id have a rest day between back and bis, and training chest and tris the same day dont work pretty well, maybe cause mi tris aint very developed.

BTW I dont remember have seen your stats, Id like to see them if you dont mind.

"later" hehe

 

[PerfectRep]

Mustang,
This looks alot like Tom Prince's split. I wouldn't start a chest workout with declines. Try Flat or incline presses (or possibly pre exhaust every third workout with machine or dumbell flyes.) I like declines, just move them toward the end. Otherwise, everything else looks to be alright. I might also put presses towards the beginning of your shoulder workout.

 

[Nathan]

It really is a good idea. Here's what you'll find: more intense workouts = more growth. Trust me on this one. When you have 16 sets for back ahead of you, you at least subconsciously know that that will take it out of you so you conserve energy. If you go into a workout with say 1 set being all you will allow yourself, how hard are you gonna try on that 1 set? You're gonna work so hard that your eyes pop out of your ass. I dropped my arm sets from like 9 to 6 and I gained 1.5" on them in the past 5 weeks on my cycle. Woo hoo! They're still not nearly big enough though.

 

[MUSTANG_18]

Hi Bro:

Your training split looks interesting, but in my opinion Id have a rest day between back and bis, and training chest and tris the same day dont work pretty well, maybe cause mi tris aint very developed.

BTW I dont remember have seen your stats, Id like to see them if you dont mind.

"later" hehe

I am 6'1" and about 220 right now but even though I am cuting my cycle is not going as planned and my body fat is still to high for me (not sure what it is though)

M18

 

[PerfectRep]

Oh, also I have a hard time with the fact that your hams and calves need a break. I could be wrong because I guess I haven't seen you, but make sure you're giving yourself a honest assessment.

 

[basskiller]

hey guys, both routines look very good... just curious on how huch weight you all are using for your bi's and tri's in these routines with reguards to dumbells...

for bi's....I was using 35lbs when I first started my cycle... into the 5th week..... now using 50's with great form 8 to 10 reps for 6 to 8 sets...

they were one of my week points at 15 3/4.... now 17 1/4 and with great peaks and I'm loving it...

It's great to see inprovement... makes me go for that extra rep!

Also like to know any inprovements that you are making! Makes it all worth while!

bass

 

[MUSTANG_18]

Oh, also I have a hard time with the fact that your hams and calves need a break. I could be wrong because I guess I haven't seen you, but make sure you're giving yourself a honest assessment.

I am TRUST ME..They feel like jelly after my cardio and through out the day. The next day they have some good soreness as well. I'll lay off them for a couple weeks and see how it goes

M18

 

[MUSTANG_18]

hey guys, both routines look very good... just curious on how huch weight you all are using for your bi's and tri's in these routines with reguards to dumbells...

for bi's....I was using 35lbs when I first started my cycle... into the 5th week..... now using 50's with great form 8 to 10 reps for 6 to 8 sets...

they were one of my week points at 15 3/4.... now 17 1/4 and with great peaks and I'm loving it...

It's great to see inprovement... makes me go for that extra rep!

Also like to know any inprovements that you are making! Makes it all worth while!

bass

I use about 45-50's for alternating dumbell curls. I bet I could do more but I don't want to rist injury to the tendons

M18

 

[DEI]

So you are a big guy (and tall), interesting.

 

[MUSTANG_18]

So you are a big guy (and tall), interesting.

NOT BIG ENOUGH I have always ben a big kid but I was also a fat fuck through out my early teen years and it took a long time a a lot of hard to to be where I am now, I still feel I look like shit and don't think I'll ever be happy the way I look. That is what keeps me motivaded to go even harder and I will not stop

M18

 

[Jguns]

Mustang, looks good. However, I don't see any hamstrings work or lower back in there. Throw in maybe some romanian deadlifts and maybe some leg curls. I also agree that you should put more time between back and bi's .

 

[MUSTANG_18]

Mustang, looks good. However, I don't see any hamstrings work or lower back in there. Throw in maybe some romanian deadlifts and maybe some leg curls. I also agree that you should put more time between back and bi's .

Look at tuesday, I do Deadlifts

M18

 

[Jguns]

Right. Deadlifts. But typically regular deadlifts will work your lower back the most. I don't think that is enough for hamstrings. I think that you should add at least one excercise that will specifically target that area. Also, am I missing calves somewhere?

 

[crimson coal]

lol golfer. Great minds think alike eh?

 

[South of the border]

Mustang,

I think there is way too many sets and unproductive exercise in your routine. I think you would gain much more by cutting back much of the isolation exercises and on the overall number of sets.

The best way to gain muscle is to focus on getter stronger and stronger again on the big basic exercises. Focus and progression.

PM me if you want some ideas.

 

[Victory]

Here is mine

Mustang here is what my week looks like....
Monday:[am cardio] [shoulders & abs]
Tuesday: legs then cardio
Wednsday:rest
Thursday:[am cardio] [back]
Friday:[cardio] bis,tris & abs
Saturday:cardio & abs
Sunday:rest

I think it is important to time off between working large muscle groups. That is why I set my legs and back in between a rest day. I just think it gives me time to recoupe before hitting back hard the day after.

 

[crimson coal]

Ack! Victory where is Chest?!

 

[Victory]

I think that my chest gets abused during shoulders and tris. I work my chest about three times a week. I read that Arnold worked his chest about three to four times a week as well. I don't have a "chest day" though

 

[overrx]

imo, declines should go atr the end of a chest routine, also use narrow grip presses for a chest/tricep combo

 

[bigguns7]

More of a qestion than a critique . . .

The decline chest exercises - I have heard from many different sources that decline exercises are mainy a waste of time and energy. If you're trying to work lower pecs, I think time is much better spent on weighted dips.

 

[overrx]

declines really worked for me, to separate my pecs from my abdomen

 

[mikelong23]

I would change up a few things, 1st thing is to change declines to the end of your chest workout b/c that area grows quicker than the upper part, and if you have a bigger upper chest it will always look better.

Also I wouldn't do back and bi's b/c the bi's will be to fatiqued to grow good, maybe put them with shoulders or tri's. I just changed mine routine and put them with shoulders.

General Rule of sets: is big muscles usually 12-15 sets.
small muscles usually 6-12 sets.

My routine has worked pretty good for me, for the other question of how much weight is being done on dumbells,
I usually end with 60's or 55's if I'm real tired, haven't juiced yet either.

 

[Your_Moms_Kneepads]

Hey guy..I just went over my routine and came up with this. Let me know what ya think. I'll move it to the training board later on but I would like to get your opinions as well. Fell free to make any critques

Monday-Chest and Tri's
Decline dumbell press 4 sets of 8 reps
Incline flys 3 sets of 8 reps
Incline Bench press 3 sets 8 reps
Cable cross overs 3-4 sets of 10 reps with full stretch
Overheard tri extensions double hands 3 sets of 8 reps
Lying Tricept extentions 3 sets of 8 reps
Cable tricep presses 2 sets of 8 reps

Tuesday-Back
T-Bar rows 3 sets of 8 reps
Wide grip cable pull downs in fron 3 sets 8 reps
Bent over rows 3 sets 8 reps
Closed grip pull downs 3 sets 8
Deadlifts 4 sets of 6-8 reps

Wednesday-Legs
Leg extensions
Machine presses 4 sets of 6 reps
Squats 5 sets of 6-10 reps

Thursday-Bi's and Forarms
Standing barbell curl 3 sets of 8 reps
Closed grip preacher curl 3 sets 8 reps
Alternating dumbell curl 3 sets of 8 reps
Behind the back wrist curls 5 sets of 15-20 reps
Hammer Curls 3 sets of 8-10 reps
reverse barbell curl 3 sets 8 reps

Friday-Shoulder and Dealts
Bent over lat raises 3 sets of 8 reps
Upright barbell rows 3 sets 8 reps
Standing side lateral raises 3 sets of 8 reps
Military Press 3 sets 8 reps
Dumbell Shrugs 4 sets of 8 reps

I do cardio 4 times a week for 25min/Day and do 5min of warm up cardio before each workout. All lifts are done with the heaviest weight possable while maintaining good form

M18

Mustang for a young guy,even though chemically augmented you are overtraining. Not only with the # of sets (ie 13 -14 sets for chest and 12 sets (I didn't include traps) and more importantly you are training 5 DAYS IN A ROW. That is WAY too much. You should be lifting no more than 4 days a week, with a liberal amount of days off. Lets say tuesday is an "off " day you can go out and walk,rollerblade and paly basketball or something fun.
Another idea is with back day. Make deadlifts the core of your workout and you really wont have to worry about traps all that much. Second is to NEVER do deads and then bent rows on the same day unless you are training light for some reason (from what you said you aren't-so this should interest you). Example if you are doing deads this back workout, maybe do some chins (weighted or unweighted) and then hit your deads for 3-5 sets and try and slowly progress your poundages every time (I reccomend them every other week) and then do maybe a some hammer strength hi rows or something where you arent overloading your lower back.
The next weeks back workout can be built around bent over rows. Then maybe do low cable rows and whatever you like. Trust me after 3-5 sets of heavy deads the last thing on your mind should be bent rows-if not you arent hitting it hard enough.
Also If you hit deads hard I'd reccomend not squatting that week and doing hacks and presses, and then the week of bent rows make squats your focus.
Also you left out hams- Im sure you train them but with what bodypart?
Just remember even if your muscles can recover you will be astounded how much someone your age will EXPLODE when you rest more. Its not uncommon to see your deadlift go up 10-15 or even 20lbs (especially if you havent hit them that much).
When I started deadlifting i could do 365x5. 9 months later I was doing 500 for sets of 5-7 without any gear b/c I couldnt afford it. All that I could afford was food.
Also look into doing rack deadlifts from just under the knee. It will hit your lats like something SICk.

 

[thefantom1]

Mustang... I am so glad you finally took my advice and decided to put the Solo-Flex and the Bow-Flex in the garage where they belong....now if I could just get you to get rid of the Tony Little Ab Exerciser......................

 

[Victory]

More of a qestion than a critique . . .

The decline chest exercises - I have heard from many different sources that decline exercises are mainy a waste of time and energy. If you're trying to work lower pecs, I think time is much better spent on weighted dips.

I have read the same thing bigguns. It may work great for some but not so good for others. I would rather spend my time doing inclines v declines

 

[therealj]

mustang...my friend...my brother...my lover...I mean..forget that last part...

1)your arms are your weak point right? give them their own day

2)like YMK said..get some rest days in between your split...I know you have sat/sunday free...why not workout one of these days

3)if you want a weak point to grow have a day off before it and a day off after it...for me it's chest...the last day of my routine is sunday(this will change now with NFL started) so I take monday off...then hit chest by it's self on tuesday and then take wednesday off

4)11 sets for your forearms?...c'mon....Hammer curls to begin every bi workout...that's all you need...

5) start doing cardio for 45 minutes....you won't tap into true fat burning in under 30 minutes

6) Heavy weights doesn't=big bi's...

and now a special treat......biceps by therealj

no two workouts are really ever the same...I'll generally do 8-12 sets depending on how I feel spread over 3-4 exercises...the one exercise I almost always include and do first is hammer curls....this is really the only one where I go heavy as well..other exercise I swear by are preacher curls,concentration curls done standing like Arnold,standing dumbbell curls with a lighter weight for high reps with a real focus on wrist supination and peak contraction...if there were a few points I would stress for bi training it would be

1) wrist supination...you want a ball supinate your wrist

2) peak contraction

3) slow on the negative

4) 15-20 minutes MAX

5) less is more if done correctly

 

[Phil King]

A couple things, Mustang:

First of all, do you vary the tempo of your lifts? Playing around with the time the nuscle is undr load is vital to stimulating new growth without overtraining. Secondly, are you making sure to rotate workouts at least every three months? At this point (ten plus years) I change every three weeks.

 

[Jguns]

Secondly, are you making sure to rotate workouts at least every three months? At this point (ten plus years) I change every three weeks.

Very important. However, I am sure that mustang is only using this as a "blueprint." One must continue to vary sets, reps, excercises, order etc. for maximal growth.

 

[MUSTANG_18]

Thanks for all the help everyone. I am gonna switch it up a little
It will look like this
Monday-Chest
Tuesday-Back
Wednesday-off
Thursday-Dealts-Traps-legs
Friday-Off
Saturday-Bi's, Tri's and Forarms
Sunday off

warm up cardio for 5 min before every workout and cardio for 45min/Day on my off days. I'll cut the forarm sets down as well as the number of back sets as well as chest and I will move decline presses to the end of the workout. I'll alternate between bent over rows and deads every week and I'll focus on deads as my main back exersize. Thanks again for all the help.

M18

 

[uglyass]

It will look like this
Monday-Chest
Tuesday-Back
Wednesday-off
Thursday-Dealts-Traps-legs
Friday-Off
Saturday-Bi's, Tri's and Forarms
Sunday off

M18

You've had some great advice so far buddy but your new split looks a little unbalanced to me. Monday and Tuesday you are doing just one muscle group I know they are mojor muscle groups but...

Thursday is one very heavy day Delts, Traps AND legs. That is one hell of a workout. I have a seperate day for delts and traps, same with legs.

I know somedays it doesnt seem like there are enough days in the week and obviously God didnt take BB's into account when he designed the week! lol

Here is my Trg routine just to give you an idea of where Im coming from:

Day 1 - Chest & Tri's
Day 2 - Rest
Day 3 - Legs
Day 4 - Back & Bi's, with a little forearms thrown in too.
Day 5 - Rest
Day 6 - Delts & Traps
Day 7 - Cardio & Abs

That works for me buddy although sometimes Ill switch Chest and Tri's to Chest and Bi's/Back &Tri's.

Hope that helps bud, but after all you know youre own body best.

UglyASS

 

[reconnect]

watch out for overstraining too many sets do no more than 8-9 for large body parts and no more than 6-7 for small!

i do this

Monday chest - hamstring - traps - calf
Tuesday back - foramrs
Wednesday - off
Thursday - Delts - quards
Friday - arms
Weekend
Weekend

 

[Nathan]

UglyAss's split looked good but I believe that Stang wants to emphasize cardio a bit more. Soooooo, I'd just through delts over to chest day and you're set. You do work delts somewhat that day anyway so it'll warm 'em up. You'll probably find that after finish chest doing that that your delts aren't quite as strong as usual (maybe not though), and if that's the case you can just try alternating starting the workout with chest one week, then delts the next, etc. if it concerns you. Looks good though and you shouldn't have to do anymore than 13-18 sets per workout - and 18 should only be on that leg day. You'll grow with that and cut out fat I think dude. Good luck.

 

[uglyass]

For that routine I posted I do cardio whenever I can be bothered but you could include it on rest days if needed.

If its just for fat burning remember low intensity for a long time is the way to go. I cant remember the Heart rate % you should be at for fat burning but basically going for a long slow jog is your best bet. I used to run competitive x country and am lucky enough to not hold much fat.

Nathans idea would work well as well throw in delts with Chest & tri's as they will be somewhat pre-exhausted anyway. You could throw traps in with Back & Bi's as they will be pre-exhausted as well depending on what type of pulls youre doing for back. That way you'd have more time for cardio.

Also M18 if you can fit your cardio in in the morning it seems to make a big difference, I used to have to take the fatties out for PT when I was in the Army and a long run in the morning seemed to work wonders, Im not calling you a fatty by the way! lol

UglyASS

 

[punkassmofo]

Yea, Yea stupid newbie. Inclines = crap. Shoulders will always fail before chest. If you use incline presses use about a 20-30 degree angled bench. Declines and flat are best. Declines use the shoulders the least. And weighted dips are excellent.
My workout for the last 6 weeks and I have made great gains in
All work sets are to failure and first set is heavy and failure is in the 6-8 range.
The second set is 20-15% lighter where failure is in the 10-12 range.

Monday chest and back
1.Flat bench warmup- decline dumbbells worksets.
2. 2 sets to failure of dips
3.either low incline Bp or flat flys- sets to failure yes i do them but they are not the best chest exercise (the inclines that is)
4. chins 2 sets to failure.
5.deads--every other week and only lift not taken to failure.
6.barbell rows
7.shrugs-alternated with deads

wed. Legs
Squats 2warmups and 2 sets to failure (when form fails)
leg extensions 1 warm up 2 worksets
leg curls same
calf raises same

Friday shoulders bis and tris
Db shoulder press 2 warm ups and 2 work sets

close grip bench 1 warm up 2 work sets
skull crushers or db tri extensions same

barbell curls 1 warm up 2 work sets
hammer curls 2 work sets

 

[DEI]

Hi dude:

Your new cycle looks a lot better, Id only change as Nathan says the shoulder workout the same day that chest, so I workout, provided that Ive developed delts, and so after chest I put my delts, some times after my chest is enough for me 3 sets of 1
tri-serie for delts.

 

[hamper19]

NOT BIG ENOUGH I have always ben a big kid but I was also a fat fuck through out my early teen years and it took a long time a a lot of hard to to be where I am now, I still feel I look like shit and don't think I'll ever be happy the way I look. That is what keeps me motivaded to go even harder and I will not stop

M18

DITTO

 

[Jguns]

Inclines = crap. Shoulders will always fail before chest. If you use incline presses use about a 20-30 degree angled bench. Declines and flat are best. Declines use the shoulders the least. And weighted dips are excellent.

Inclines are crap?! Inclines are by far the best excercise for overall pec development and aesthetics. They are what gives the chest the appearance of a "shelf" They do offer some stress on the anterior delts, but if you work inclines first, you should not be too fatigued to apply maximum weight. As far as declines go, their value is debatable. If you need separation between your gut and your chest, this is where they typically come in. They work the very lowest part of your pecs, the part below the nipple. Their are many people who do only flat an decline presses, and you know them when you see them. Why? Because their chest looks thick below the nipple, and completely undeveloped above it. As far as declines working the shoulders the least, look at the mechanics of the excercise. In essence you are pushing almost straight down. This allows you to heavily recruit shoulders and triceps. Have you ever wondered why you are stronger on declines than you are on flat bench? This is why. Declines should be one of the last chest excercises you do IF you do them. Look at the pro's routines, you will see that nearly every one of them do inclines FIRST- there is a reason for that.

 

[success]

did you make your own fina or did you buy it?

 

[MUSTANG_18]

did you make your own fina or did you buy it?

I got mine pre-made

M18

 

[Austin316]

Heres my split, its been good for me, but I probably need to mix things up pretty soon

Day1: Chest/back
Day2: Legs
Day3: Shoulders/traps
Day4: Tris/Bis
Day5: off
Day6: start over

 

[cobratri]

Mustang, it looks like tooooo much volume on arms. I know its been suggested but I think i would try putting back and bis together. I'm on a similar split and have finally started growing again after a couple of months of stalemate. As you know, I've been clean since i started this split.
Monday- chest and tris
Tuesday- back and bis
Thursday- shoulders and delts
Friday- legs

 

[Burgboy]

Dude.....it took me a long fucking time to realize that I overtrained. Some how if u don't go crazy on sets and reps u feel lazy! That is not the case.......it takes just as much heart (for a true lifter) to stay away from the gym and cut down on sets/reps.

I had a hard time making gains in my early twenties.....went down to lift at the University of Pittsburgh with a buddy and the strength coach was there.......came over and enlightened me on not over training.....it may take you a while to find that level....but once u do u will see gains like u have never seen!

It is just so hard to find that level when u are younger......but as u get older (experience) your body will tell u what u need!

Good luck Mustang.....u are on guy that deserves the best!

 

[the_paradise_garage]

heres mine, the days change but the routine is the same.

Monday - Bench
Wednesday - Squats
Fri or Sat - Deadlifts

every other week i'll isolate shoulders/bi's/tri's ..... other then that its all powermovements.

I gotta say this routine sounds very interesting, you getting any result from it? are you using supplements (any kind)?

 

[gwl9dta4]

Hey mustang, your routine looks good excert for the chest and back. Cut back on the sets for chest and for the back I strongly recommend you do pull ups. I did not want to do them cause i always had a problem with them and did not want to look like a pussy in the gym. Well when my partner FORCED me to do them, within 4 months my back got SUPERWIDE. At 275 my back was so big people called me Dorian back. I never got those results from any kind of pulldowns. Try this for back

1. pullups (knuckles facing you) 3 x as many as you can
2. Close grip pullups. (hang the V bar used for cable rows on the
pullup bar) 3 x as many as you can
3. T-Bar rows 3x 8-10
4. Bent over rows 2x 20 (slow and controlled reps with pause on
top)

Trust me on this routine, i know pullups suck but boy do they work, especially for tall guys like you and me.

 

[ultragainz]

not bad bro is that on a cycle??i post some of mine "ultratrainsplits".got many more....

Day 1 back, biceps
Day 2 chest, triceps
Day 3 rest
Day 4 legs, abs
Day 5 shoulders, calves
Day 6 rest
Day 7 rest or start over

Day 1 chest, legs
Day 2 rest
Day 3 back, shoulders, traps
Day 4 rest
Day 5 bis/tris
Day 6 rest
Day 7 rest or start over...

Day 1 chest
Day 2 back, traps
Day 3 rest
Day 4 shoulders, legs
Day 5 bis, tris
Day 6 rest
Day 7 rest or start over....


**sometimes i hit traps with shoulders it matters on my training split iam doing at the time these are some of my splits**

 

[Blindfaith]

i just started the exact same program .......except i am doing 35 mins of cardio everyday

 

[SynergyJim]

Hey STang

Iam VERY carb sensitive too. When I bulk again I will go only to 250 carbs a day too.

 

[MUSTANG_18]

Re: Hey STang

Iam VERY carb sensitive too. When I bulk again I will go only to 250 carbs a day too.

Coo..I was talking with WCP one night and he told me that I sound a lot like him and he is carb sensitive as well. It has worked out very well for me. I am puting on good muscle with minimal increases in body fat which is what everyone is after isn't it ?

M18

 

[sigweed]

hey, i dug this post up on the search because i was making myself a new routine, and was wondering if a split was better than one musclegroup a day.
anyways, mustang, how did this routine fair for you? would you recommend it?

 

[MUSTANG_18]

hey, i dug this post up on the search because i was making myself a new routine, and was wondering if a split was better than one musclegroup a day.
anyways, mustang, how did this routine fair for you? would you recommend it?

boy o boy this was on old one wasn't it The routine worked well for me but one thign I did change was I added flat bench presses and did the shaping movements (ie...crossovers and flys at the end of my routine) but toher then that I followed it to a tea and it worked great

M18

 

[XBiker]

Looks good. Only thing I would change is to put triceps with biceps. I've done it both ways before. After a good chest workout my triceps are already fatigued. Which forces me to use less weight, and in my opinon leads to less growth. I know some say that they pre-fatigue the triceps. But who the hell need to pre-fatigue triceps???

I agree with you Daeo. I swtiched from chest + tri's / bicep + back to bi's / tri's. Much better, IMO, and I walk outta the gym knowing my arms are looking good, front ande back.

 

[DEI]

I Agree with X Biker and DAEO, in fact my tri's started to grow better when I switched the routine from chest/tri's to Tri's / BI's.

 

[g-dogg]

I do hammy curls on the machines and calve raises as well. But I thought I would cut them out for a while as they get a hell of a workout during cardio (stair climber)
J2COOL, I am finishing A Fina-Omna cycle in 3 weeks(I have been disapointed with this cycle but I do love the Fina thought) and I am gonna bridge with Anavar into a D-Bol, Enanthate Fina "Bulk" cycle. But after talking to a couple friends and going over my last bulk diet I have decided to eat no more then 250 carbs even when bulking and eat around 4000 cals a day as opposed to 5500+ like I did on my last cycle where I put on way to much fat

M18

I just made a thread asking about a good bulking diet-what did yours look like-please answer on my thread so I don't have to sift through all your replies-why didn't you like the omnadren????