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Splitting up the workout

ChemalTech

New member
Hey, I am new to the forums. I have been weight training for about a year and a half, am still pretty much a noob, and have been doing pretty much the same full-body workout every other day, with cardio on the off days. However, since transferring to a new college, I find I have time for both cardio (in the mornings) and weight training in the afternoon. As I am looking to add significant muscle mass, I want to split up my weight training routine so I can better focus on individual muscle groups.
The workout consists of the following:

Chest:

Incline bench: 105 lbs
Bench: 160 lbs
Decline bench: 160 lbs

Back/Traps:
Dumbbell Shrug: 65 lbs
Pullups: 4 reps/set (need to do more)
Seated machine row: 140 lbs

Arms/shoulders:

Biceps:
Curl: 40 lbs
Hammer curl: 40 lbs
Conc. Curl: 35-40 lbs

Triceps:
Lying triceps extension: 80 lbs

Shoulders:
Lateral raises
Military press: 80 lbs

Abdominals:
Decline Bench Crunches (includes side-to-side)
Oblique crunches

Legs:
Occasional machine presses
(legs are weak, need to do much more)

My questions are: How could I split this up to better impact the different groups, and is there anything I could do to streamline this routine? I designed this routine myself from scratch, with little outside influence, and it has served its purpose. However, I really want to see if more focused routines will yeild increased results.
 
Age: 21, Height: 6'1", Weight: around 170. My goal is to add 10 lbs of muscle (if not more) by the end of next year.
 
Last edited:
I don't know specifically what the serious lifters around here may tell you for breaking up your week, and I am still too much of a n00b to be giving serious advice on splits. However, be prepared to add a helluvalot of leg work somewhere, namely squats and deadlifts. These two lifts are very important not just for leg strength but gaining mass everywhere.
 
Yeah you definitely need to change that up and since you are at beginner level a routine with higher frequency would give better results, because you aren't lifting that big right now you can recoup faster.

Monday
Workout A
Bench Press 3x6
Chin ups 2x6
Pendlay Rows 2x6
Military Press 2x6
Dips 2x6

Tuesday
Workout B
Squats 2x6
Deadlift 2x6
Barbell curl 2x8
Calves 3x10
Abs

Wednesday off

Thursday same as monday

Friday same as tuesday

Try to increase the weight every session by 5 pounds if you can't increase the weight, increase the reps until you can't do it any more. These are all exercises that have passed all the tests, they work for 99,9% of serious lifters.
 
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