What do you think...

[superqt4u2nv]

of my new split. Going to hit everything twice a week.

1st set 12 reps 2nd set 10 reps 3rd set 8 reps 4th set 4-8 reps.

1st set light 2nd moderate 3rd set moderate-heavy 4th set heavy once I can do 8 reps on the last set add more weight next work out.

*Abs 4 sets of 20-25

Shoulders & Legs
Monday & Thursday
Shoulder Press
Upright Row
Rear Delt Row
Squats
Lunges
Leg Press
Calf Press
Seated Calf Raise
Stiff Legs Deadlifts
Good Mornings
Lying Leg Curl

Back & Triceps
Tuesday & Friday
Deadlift
High Rows
Seated Rows
Bent Over Rows
Kickbacks
Triceps Extentions
Cable Push Down
Bent Over Cable Tricep Extentions

Chest, Biceps & Abs
Wednesday & Saturday
Bench Press
Incline Press
Cable Fly
Cable Curl
Barbell Curl
Hammer Curl
EZ Curl
Hanging Leg Raises
Crunches
Twisted Crunches

 

[eat big]

look good to me. if your one of those people who cant take a lot of volume (like me) and benfit from it then you should be fine volume wise. however, change up your bicep exercises if your doing them twice a week. id def do close grip benches for tris too. what about lateral raises for shoulders too? thats all i see.


eat big

 

[superqt4u2nv]

look good to me. if your one of those people who cant take a lot of volume (like me) and benfit from it then you should be fine volume wise. however, change up your bicep exercises if your doing them twice a week. id def do close grip benches for tris too. what about lateral raises for shoulders too? thats all i see.


eat big

Lat raises bother my rotator I almost never do them. Yeah I may end up changing up a few of the lifts every now and then for varity.

 

[eat big]

oh well then. id recommend CG bench too

 

[needsize]

I was thinking the same thing about laterals, if they hurt have you tried machine ones, my gym has some awesome machines for side laterals. You may find you are overtraining bis as you are hitting them the day after back, if thats the case, you may want to move a few things so you can put them with back.
All in all it does look like a pretty solid routine. have you tried training each part 2x weekly before? i ask as I overtrain easily when i do that. If you start feeling overtrained, you may have to cut back on volume in order to keep doing everything 2x weekly

 

[anthrax]

You mean 4 sets of each exercises ?

That about 40 sets, 6 days a week

That's a lot of volume, even for a strong chick chemically "enhanced" like you....

 

[needsize]

You mean 4 sets of each exercises ?

That about 40 sets, 6 days a week

That's a lot of volume, even for a strong chick chemically "enhanced" like you....

its not quite so many if they arent all to failure

 

[superqt4u2nv]

I was thinking the same thing about laterals, if they hurt have you tried machine ones, my gym has some awesome machines for side laterals. You may find you are overtraining bis as you are hitting them the day after back, if thats the case, you may want to move a few things so you can put them with back.
All in all it does look like a pretty solid routine. have you tried training each part 2x weekly before? i ask as I overtrain easily when i do that. If you start feeling overtrained, you may have to cut back on volume in order to keep doing everything 2x weekly

Yeah sometimes I will use the machines depending which gym I am at.

Good point about the bies I make tweak it a bit then repost.


I wouldn't be training to failure.

 

[bignate73]

overkill on leg day especially.
squats, lunges and leg press? pick one, maybe 2. do a seated calf one day, then a standing later in the week. do either GM's or SLDL, then a leg curl if you want. especially since you are deadlifting that week. i would avoid SLDL's all together or do that exercise on back day, alternating. (conv., sumo, SLDL)

hit one row early in the week, another later. high row or pulldowns, alternate grips from workout to workout. tricep work: try a close grip dbell press, pressdowns, or skull crushers. I would do a compound movement and maybe an isolation and call it a day. there is no need for 3 exercises.

biceps: 1-2 of those exercises should be fine. a curl is a curl...is a curl.

in a nutshell, hit compound movements more. you'll get a larger system wide effect. (meaning more bang for your buck). alternate movements through the week, no need to do them all at once. since your frequency is going up, your volume can go down. you have alot of isolation movements which can be lessened with the addition of compounds.

just my input.

 

[superqt4u2nv]

Ok tweaked with some of the suggestions. Just so you know the rest in between sets goes 20 seconds, 40 seconds, 60 seconds. I like to get my heart pumping cause I rarely do cardio.

Shoulders & Legs
Monday
Shoulder Press
Rear Delt Row
Squats
Lunges
Seated Calf Raise
Stiff Leg Deadlifts
Lying Leg Curl

Back, Biceps & Abs
Tuesday
High Rows
Seated Rows
BB Curl
Cable Curl
Hanging Legs Raises
Twisted Legs Raises

Chest, Triceps, & Abs
Wednesday
Bench Press
Close Grip Bench Press
Kickbacks
Triceps Extentions
Crunches
Twisted Crunches

Shoulders & Legs
Thursday
Upright Rows
Lat Raises (machine)
Hack Squat
Leg Press
Calf Press
Good Mornings
Standing Leg Curl

Back, Biceps & Abs
Friday
Deadlifts
Bent Over Rows
Ez Curl
Hammer Curl
Crunches
Twisted Crunches

Chest, Triceps, & Abs
Saturday
Incline Press
Cable Fly
Cable Push Down
Bent Over Cable Tricep Extentions
Hanging Legs Raises
Twisted Legs Raises

 

[bignate73]

sweet!

very good young grasshopper! It looks nice, should work out very well. you might even want to double up on exercises if you want to keep it cardio-ish, and if the gym isnt too crowded.

 

[superqt4u2nv]

sweet!

very good young grasshopper! It looks nice, should work out very well. you might even want to double up on exercises if you want to keep it cardio-ish, and if the gym isnt too crowded.

You mean super set?

 

[bignate73]

You mean super set?

yeah, why not? pick an easy exercise, and a tough one and pair them up. it keeps your heartrate up, gives you active rest between tough exercises, and also builds up you endurance without.....cardio!

 

[InTraining]

Routine looks good to me...since you are working out 6 days a week don't be afraid to take some extra rest days if you don't feel up to lifting...

I've been hitting muscle groups 2x per week for awhile and really enjoying it...getting some nice gains..it's great because the added frequency allows for progressive overload on exercises so much faster

 

[superqt4u2nv]

yeah, why not? pick an easy exercise, and a tough one and pair them up. it keeps your heartrate up, gives you active rest between tough exercises, and also builds up you endurance without.....cardio!

Good idea, since I have been out of work I go to the gym at off hours so I would be able to do it.

 

[Dial_tone]

You're not gonna find three people on EF to agree on a routine. Try everything, throw out what doesn't work for you.