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2013-01-14 05:14 17008677 Anonymous splits (corn.jpg 800x950 128kB)
i saw this split on bodybuilding.com and i think im going to try it out. does anybody have experience/advice for a split like this?
Monday: Upper Body
Bench Press: 4 sets of 6-8 repetitions
Bent Over Row: 4 sets of 6-8 repetitions
Dumbbell Shoulder Press: 3 sets of 10-12 repetitions
Bicep Curl: 3 sets of 10-12 repetitions
Rope Tricep Pull-downs: 3 sets of 10-12 repetitions
Tuesday: Lower Body
Front Squat: 4 sets of 6-8 repetitions
Deadlift: 4 sets of 6-8 repetitions
Lunges: 3 sets of 10-12 repetitions
Hamstring Curl: 3 sets of 10-12 repetitions
Standing Calf Raises: 3 sets of 10-12 repetitions
Wednesday: Cardio/Off
Thursday: Upper Body
Incline Bench Press: 4 sets of 6-8 repetitions
Lat Pull-down: 4 sets of 6-8 repetitions
Barbell Shoulder Press: 3 sets of 10-12 repetitions
Front Lateral Raises: 3 sets of 10-12 repetitions
Dips: 3 sets of 10-12 repetitions
Friday: Lower Body
Back Squat: 4 sets of 6-8 repetitions
Stiff-Legged Deadlift: 4 sets of 6-8 repetitions
One-Legged Squats/Leg Press: 3 sets of 10-12 repetitions
Hamstring Curl: 3 sets of 10-12 repetitions
Seated Calf Raises: 3 sets of 10-12 repetitions
Weekend: Cardio/Off
Also:
>been lifting for about a year
>not on le juice
5 min later 17008789 Anonymous
Doesn't look terrible. Make sure you use perfect form for each exercise, and practice tightening your entire body for each exercise. This will help recruit as many muscles as possible.
I do notice a complete lack of abdominal work. IMO, hammie curls are pointless, and it is the only exercise that seems to be done twice a week (!!!). You could replace hammie curls with abdominal work, like incline situps or lying leg raises.
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