MC-JayCore
07-05-2004, 11:25 PM
<font color="blue">JayCore's "8 weeks to bigger... everything /forum/images/graemlins/wink.gif" split legged routine</font>
This program is what I followed when I wanted to experiment with a split legged split (ie quads
and hammies on different days). My mate sandspawn requested I write it up as he wants to follow it but is too lazy to search my journal; so I figured if I was going to spend ages typing it up I may as well post it for everyone to see.
I guess I should say: I am not a personal trainer; before you attempt any workout program consult your doctor, perform this at your own risk, if you get hurt you cannot sue me. /forum/images/graemlins/grin.gif /forum/images/graemlins/tongue.gif
--------------------
This is an 8 weeks routine though obviously you could use it for longer/shorter. The split is designed as follows:
Sun- Abs
Mon- Chest/triceps
Tues- Lower back/hamstrings/forearms
Wed- Abs
Thurs- Upper back/biceps
Fri- Rest
Sat- Quads/delts/calves
You can insert cardio however you wish depending on your goals. The reason I have chest/tri's and back/bi's together, which normally I do not like, is that I had done months of having chest/bi's (male model day /forum/images/graemlins/wink.gif) in my splits, so it felt good for a change. Oh yeah and no direct trap work (deads and upright rows obviously hit your traps however), change this if it doesn't fit your goals.
Within the split, each workout has two different workouts, which are repeated for two week intervals, just to allow for variety of exercises and to shock your body. The structure is as follows:
Weeks 1 & 2: 'A' workouts
Weeks 3 & 4: 'B' workouts
Repeat for as long as you follow the program.
I think that is all the info you need; on to the workouts. Obviously you can make changes as you see fit depending on your equipment, rep range preferences etc. Keep in mind that this split was designed for me for certain goals I had, therefore certain body parts are prioritised over others. If this neglects body parts you are prioritising, don't perform it.
Most workouts are not very shocking techniques intensive, it's more about heavy weights, compound lifts, and good form. Word.
--------------------
<font color="red">Chest/triceps</font>
>>>><font color="9F9F9F">'A' Workout</font>
Flat barbell bench press
It's all about lifting very heavy here
5 sets; 12 (warmup), 6, 4, 2, for the last set: raise weight by 5 lbs and then get another 2 reps, forced probably
Superset: Incline db bench press
w/
Incline db flies
On the last set do 30 secs of fascia stretching by holding the dumbells in the bottom position of the fly movement
3 sets; 10 / 10, 8 / 8, 6 / 6
Dumbell pullovers
Keep your elbows as close as your ears as possible, keep your arms as straight as possible and really go for the stretch
3 sets; 8, 6, 4
Cable crossovers
use the 1 1/2 rep method
12, 10, 8
Decline close grip bench press
Super super heavy here. Grab a spotter
3 sets; 6, 6, 4
Weighted behind the back dips
3 sets; 10, 8, 6
Rope pressdowns
3 sets; 12, 10, 10
>>>><font color="9F9F9F">'B' Workout</font>
Parallel bar dips
The BEST compound chest movement. Go weighted if you need to but make sure you get the biggest ROM possible, feel the stretch.
5 sets; 12, 10, 8, 8, 6
Incline barbell bench press
10 second static holds after the first two sets (use same weight), 30 second static hold after last set (same weight again)
3 sets; 8, 8, 6
Incline db flies
3 sets; 10, 8, 8
Cable crossovers
Dropsets
3 sets; repeat 10 / 8
Seated overhead barbell tricep extensions
8 x 55
8 x 50
6 x 50
Decline Dumbell Tricep Extensions
Read JP's post from the training forum if you don't know what these are.Click here (http://www.abcbodybuilding.com/forum/showflat.php?Cat=&Number=878649&page=0&view=collapsed&sb=5&o=&fpart=1) to view his description.
3 sets; 10, 8, 8
Superset: Underhand grip straight bar tricep pushdowns
w/
regular straight bar tricep pushdowns
I love the feel of underhand grip pushdowns, and since you have to drop the weight to be able to do them I like putting them in a superset to go beyond failure.
3 sets; repeat 10 / 6
----------
<font color="red">Lower back/'strings/fo'arms</font>
>>>><font color="9F9F9F">'A' Workout</font>
Deadlifts
Booyah!
4 sets; 10 (warmup), 6, 4, 4
Hyperextensions
3 sets; 15, 12, 10
Barbell lunges
3 sets; 10 each leg, 8 each leg, 6 each leg
Lying leg curls
3 sets; 10, 8, 8
Superset: Ez curl bar reverse wrist curls
w/
ez curl bar reverse curls
3 sets; repeat 10 / 8
Superset: Behind the back barbell wrist curls
w/
plate pinches
Pinch the plates til you drop them, forget the pain
3 sets; repeat 10 / 30 secs
>>>><font color="9F9F9F">'B' Workout</font>
Goodmornings
Do these close to straight legged:
http://www.abcbodybuilding.com/excercise/goodmorning2.jpg
4 sets; 12 (warmup), 10, 8, 8
Hyperextensions
3 sets; 15, 12, 10
Barbell lunges
3 sets; 10 each leg, 8 each leg, 6 each leg
Lying leg curls
3 sets; 10, 8, 6
Superset: Arms extended straight ahead reverse barbell wrist curls
w/
seated hammer curls
3 sets; 12 / 10, 10 / 8, 8 / 8
Superset: Behind the back barbell wrist curls
w/
barbell static holds
Go super heavy with the barbell weight for both movements. Don't stop the static holds because of pain, stop when you have to drop the bar
3 sets; repeat 10 / 30 seconds
----------
<font color="red">Upper back/biceps</font>
>>>><font color="9F9F9F">'A' Workout</font>
Chin ups
If you can't make the rep range, get a spotter to hoist you up and then lower yourself real sloooooooooooooow.
3 sets; 12, 10, 8
Wide grip pulldowns
3 sets; 10, 8, 8
Bent over barbell rows
3 sets; 8, 6, 6
Incline db rows
3 sets; 10, 8, 8
Decline bent arm db pullovers (arm db in each hand)
3 sets; 10, 8, 8
Barbell curls
Last set dropset
3 sets; 10, 8, 6 / 6
Ez curl bar preacher curls
3 sets; 10, 8, 6
Rope cable curls
At the top of the movement pull the rope apart and get it as parallel to the floor as possible. This is kind of like a half hammer / half normal curl.
3 sets; 12, 10, 8
>>>><font color="9F9F9F">'B' Workout</font>
Pull-ups
Palms facing away (duh) just further apart than shoulder width. If you can't get the rep range, get a spotter to hoist you up and then lower yourself real sloooooooooooooow.
3 sets; 10 , 8 , 8
V-grip pulldowns
3 sets; 12 , 10 , 8
One arm db rows
Check your form here. So many people in the gym do these horribly. So check yo'self.
3 sets; 10, 8, 6
Seated ultra wide grip straight bar cable rows
3 sets; 10, 8, 8
Barbell curls
3 sets; 8, 8, 6
Superset:Incline db curls
w/
Barbell concentration curls
Stole this superset from the prez. Awesome stretch
3 sets; repeat 8 / 8
Straight bar cable curls
"Run the rack" to get a mad pump. Do 3 sets, and each set keep dropping til either you can't drop no more or you could go on for infinity, whichever comes first
3 sets
----------
<font color="red">Quads/delts/calves</font>
>>>><font color="9F9F9F">'A' Workout</font>
Back squats
4 sets; 12 (warmup), 6, 4, 4
Hack squat machine
3 sets; 12, 10, 8
Leg extensions
Drop sets and then fascia stretching, in this postion:
http://www.abcbodybuilding.com/excercise/quadstretches.jpg
3 sets; repeat the following:
8 reps / 6 reps / 30 second fascia stretch
Seated military press
Ultra super heavy here, grab a spotter
4 sets; 8 (warmup) 6, 6, 4
Dumbell upright rows w/ seated db side lateral raises
Best superset for delt width
3 sets; 10 / 10, 8 / 8, 6 / 8
Superset: Face pulls
w/
bent over db rear delt raises
3 sets; repeat 10 / 8
Standing calf raises
4 sets; 12, 10, 8, 8
>>>><font color="9F9F9F">'B' Workout</font>
Front Squats
4 sets; 12 (warmup), 8, 6, 4
45 degree leg press
Go as heavy as possible here.
3 sets; 10, 8, 6.
Leg extensions
Double drop sets and then fascia stretching, in this postion:
http://www.abcbodybuilding.com/excercise/quadstretches.jpg
3 sets; repeat the following:
8 reps / 6 reps / 6 reps / 30 second fascia stretch
DB Front raises
3 sets; 10, 8, 8
Cable side lateral raises
After failure, hold the pulley for 10 second "burns" as high as you can
3 sets; 12, 10, 8
Reverse cable crossovers
Dropsets
3 sets; repeat the following:
8 reps / 8 reps
Squat calf raises
Do these in a smith machine, go super heavy
4 sets; 8, 8, 6, 6
----------
<font color="red">Abs</font>
This is the ab program I am following at the moment, it should help you develop a strong core and improve your posture.
Superset: Reverse crunches
w/ reverse swiss ball rolls- using your feet
3-4 sets, 8-12 reps
Superset: Lying single leg knee flexion
w/ Cross-over abdominal crunch
3-4 sets, 8-10 reps each side
Here are descriptions of the two exercises, in order:
[ QUOTE ]
Lying suine on a flat hard surface, extend the legs, keep the head flat on the floor or table, and place the finger tips directly on the external obliques which lie medial and inferior to the lower ribs. First locate the last rib and then palpate inferior-medially.
• The lower abdomen is pulled up and into the rib cage by firing the TA as described in step one.
• Next, the pelvis is tilted posteriorly to flatten the lower back and activate the posterior lateral fibers of the external obliques.
• To perform the exercise, slowly flex one knee and slide the heel of that leg along the floor without lifting it.
• To ensure proper form, the trainee must differentiate the feel of the external oblique contracting rather than the rectus abdominis.
[/ QUOTE ]
[ QUOTE ]
To perform, the trainee should take a supine position on a floor. Flex the knees to bring the heels close to the buttocks. Extend the right arm across the body and place on the left thigh. The left hand is folded across the chest or positioned behind the head.
Concentric moment phase:
• Fire the T.A. toward the spine and hold isometrically.
• Slowly flex the right side of the torso toward the left thigh while simultaneously sliding the right arm along the leg until the wrist contacts the mid-patella.
• The rep doesn't count if the arm loses contact with the thigh or the feet leave the floor.
[/ QUOTE ]
Superset: Swiss crunches
w/ swiss ball forward rolls
3-4 sets, 8-12 reps
Superset: Lying vacuums
w/ isometric holds ("planks")
If you do vacuums daily (as I do) then don't include this superset in the program.
3-4 sets, 30 seconds / 30 seconds
To read the full article I got the exercises with the descriptions from, read this (http://www.t-nation.com/findArticle.do;jsessionid=723F81907B56C13D5A43E313 0ED5C255.ba08?article=221id).
---------------------
And that is it. Enjoy sandspawn, and anyone else who uses it. Anyone with questions/comments post them. Quite a basic split really, but if you want a change then this was fun.
Have a good day
-j
This program is what I followed when I wanted to experiment with a split legged split (ie quads
and hammies on different days). My mate sandspawn requested I write it up as he wants to follow it but is too lazy to search my journal; so I figured if I was going to spend ages typing it up I may as well post it for everyone to see.
I guess I should say: I am not a personal trainer; before you attempt any workout program consult your doctor, perform this at your own risk, if you get hurt you cannot sue me. /forum/images/graemlins/grin.gif /forum/images/graemlins/tongue.gif
--------------------
This is an 8 weeks routine though obviously you could use it for longer/shorter. The split is designed as follows:
Sun- Abs
Mon- Chest/triceps
Tues- Lower back/hamstrings/forearms
Wed- Abs
Thurs- Upper back/biceps
Fri- Rest
Sat- Quads/delts/calves
You can insert cardio however you wish depending on your goals. The reason I have chest/tri's and back/bi's together, which normally I do not like, is that I had done months of having chest/bi's (male model day /forum/images/graemlins/wink.gif) in my splits, so it felt good for a change. Oh yeah and no direct trap work (deads and upright rows obviously hit your traps however), change this if it doesn't fit your goals.
Within the split, each workout has two different workouts, which are repeated for two week intervals, just to allow for variety of exercises and to shock your body. The structure is as follows:
Weeks 1 & 2: 'A' workouts
Weeks 3 & 4: 'B' workouts
Repeat for as long as you follow the program.
I think that is all the info you need; on to the workouts. Obviously you can make changes as you see fit depending on your equipment, rep range preferences etc. Keep in mind that this split was designed for me for certain goals I had, therefore certain body parts are prioritised over others. If this neglects body parts you are prioritising, don't perform it.
Most workouts are not very shocking techniques intensive, it's more about heavy weights, compound lifts, and good form. Word.
--------------------
<font color="red">Chest/triceps</font>
>>>><font color="9F9F9F">'A' Workout</font>
Flat barbell bench press
It's all about lifting very heavy here
5 sets; 12 (warmup), 6, 4, 2, for the last set: raise weight by 5 lbs and then get another 2 reps, forced probably
Superset: Incline db bench press
w/
Incline db flies
On the last set do 30 secs of fascia stretching by holding the dumbells in the bottom position of the fly movement
3 sets; 10 / 10, 8 / 8, 6 / 6
Dumbell pullovers
Keep your elbows as close as your ears as possible, keep your arms as straight as possible and really go for the stretch
3 sets; 8, 6, 4
Cable crossovers
use the 1 1/2 rep method
12, 10, 8
Decline close grip bench press
Super super heavy here. Grab a spotter
3 sets; 6, 6, 4
Weighted behind the back dips
3 sets; 10, 8, 6
Rope pressdowns
3 sets; 12, 10, 10
>>>><font color="9F9F9F">'B' Workout</font>
Parallel bar dips
The BEST compound chest movement. Go weighted if you need to but make sure you get the biggest ROM possible, feel the stretch.
5 sets; 12, 10, 8, 8, 6
Incline barbell bench press
10 second static holds after the first two sets (use same weight), 30 second static hold after last set (same weight again)
3 sets; 8, 8, 6
Incline db flies
3 sets; 10, 8, 8
Cable crossovers
Dropsets
3 sets; repeat 10 / 8
Seated overhead barbell tricep extensions
8 x 55
8 x 50
6 x 50
Decline Dumbell Tricep Extensions
Read JP's post from the training forum if you don't know what these are.Click here (http://www.abcbodybuilding.com/forum/showflat.php?Cat=&Number=878649&page=0&view=collapsed&sb=5&o=&fpart=1) to view his description.
3 sets; 10, 8, 8
Superset: Underhand grip straight bar tricep pushdowns
w/
regular straight bar tricep pushdowns
I love the feel of underhand grip pushdowns, and since you have to drop the weight to be able to do them I like putting them in a superset to go beyond failure.
3 sets; repeat 10 / 6
----------
<font color="red">Lower back/'strings/fo'arms</font>
>>>><font color="9F9F9F">'A' Workout</font>
Deadlifts
Booyah!
4 sets; 10 (warmup), 6, 4, 4
Hyperextensions
3 sets; 15, 12, 10
Barbell lunges
3 sets; 10 each leg, 8 each leg, 6 each leg
Lying leg curls
3 sets; 10, 8, 8
Superset: Ez curl bar reverse wrist curls
w/
ez curl bar reverse curls
3 sets; repeat 10 / 8
Superset: Behind the back barbell wrist curls
w/
plate pinches
Pinch the plates til you drop them, forget the pain
3 sets; repeat 10 / 30 secs
>>>><font color="9F9F9F">'B' Workout</font>
Goodmornings
Do these close to straight legged:
http://www.abcbodybuilding.com/excercise/goodmorning2.jpg
4 sets; 12 (warmup), 10, 8, 8
Hyperextensions
3 sets; 15, 12, 10
Barbell lunges
3 sets; 10 each leg, 8 each leg, 6 each leg
Lying leg curls
3 sets; 10, 8, 6
Superset: Arms extended straight ahead reverse barbell wrist curls
w/
seated hammer curls
3 sets; 12 / 10, 10 / 8, 8 / 8
Superset: Behind the back barbell wrist curls
w/
barbell static holds
Go super heavy with the barbell weight for both movements. Don't stop the static holds because of pain, stop when you have to drop the bar
3 sets; repeat 10 / 30 seconds
----------
<font color="red">Upper back/biceps</font>
>>>><font color="9F9F9F">'A' Workout</font>
Chin ups
If you can't make the rep range, get a spotter to hoist you up and then lower yourself real sloooooooooooooow.
3 sets; 12, 10, 8
Wide grip pulldowns
3 sets; 10, 8, 8
Bent over barbell rows
3 sets; 8, 6, 6
Incline db rows
3 sets; 10, 8, 8
Decline bent arm db pullovers (arm db in each hand)
3 sets; 10, 8, 8
Barbell curls
Last set dropset
3 sets; 10, 8, 6 / 6
Ez curl bar preacher curls
3 sets; 10, 8, 6
Rope cable curls
At the top of the movement pull the rope apart and get it as parallel to the floor as possible. This is kind of like a half hammer / half normal curl.
3 sets; 12, 10, 8
>>>><font color="9F9F9F">'B' Workout</font>
Pull-ups
Palms facing away (duh) just further apart than shoulder width. If you can't get the rep range, get a spotter to hoist you up and then lower yourself real sloooooooooooooow.
3 sets; 10 , 8 , 8
V-grip pulldowns
3 sets; 12 , 10 , 8
One arm db rows
Check your form here. So many people in the gym do these horribly. So check yo'self.
3 sets; 10, 8, 6
Seated ultra wide grip straight bar cable rows
3 sets; 10, 8, 8
Barbell curls
3 sets; 8, 8, 6
Superset:Incline db curls
w/
Barbell concentration curls
Stole this superset from the prez. Awesome stretch
3 sets; repeat 8 / 8
Straight bar cable curls
"Run the rack" to get a mad pump. Do 3 sets, and each set keep dropping til either you can't drop no more or you could go on for infinity, whichever comes first
3 sets
----------
<font color="red">Quads/delts/calves</font>
>>>><font color="9F9F9F">'A' Workout</font>
Back squats
4 sets; 12 (warmup), 6, 4, 4
Hack squat machine
3 sets; 12, 10, 8
Leg extensions
Drop sets and then fascia stretching, in this postion:
http://www.abcbodybuilding.com/excercise/quadstretches.jpg
3 sets; repeat the following:
8 reps / 6 reps / 30 second fascia stretch
Seated military press
Ultra super heavy here, grab a spotter
4 sets; 8 (warmup) 6, 6, 4
Dumbell upright rows w/ seated db side lateral raises
Best superset for delt width
3 sets; 10 / 10, 8 / 8, 6 / 8
Superset: Face pulls
w/
bent over db rear delt raises
3 sets; repeat 10 / 8
Standing calf raises
4 sets; 12, 10, 8, 8
>>>><font color="9F9F9F">'B' Workout</font>
Front Squats
4 sets; 12 (warmup), 8, 6, 4
45 degree leg press
Go as heavy as possible here.
3 sets; 10, 8, 6.
Leg extensions
Double drop sets and then fascia stretching, in this postion:
http://www.abcbodybuilding.com/excercise/quadstretches.jpg
3 sets; repeat the following:
8 reps / 6 reps / 6 reps / 30 second fascia stretch
DB Front raises
3 sets; 10, 8, 8
Cable side lateral raises
After failure, hold the pulley for 10 second "burns" as high as you can
3 sets; 12, 10, 8
Reverse cable crossovers
Dropsets
3 sets; repeat the following:
8 reps / 8 reps
Squat calf raises
Do these in a smith machine, go super heavy
4 sets; 8, 8, 6, 6
----------
<font color="red">Abs</font>
This is the ab program I am following at the moment, it should help you develop a strong core and improve your posture.
Superset: Reverse crunches
w/ reverse swiss ball rolls- using your feet
3-4 sets, 8-12 reps
Superset: Lying single leg knee flexion
w/ Cross-over abdominal crunch
3-4 sets, 8-10 reps each side
Here are descriptions of the two exercises, in order:
[ QUOTE ]
Lying suine on a flat hard surface, extend the legs, keep the head flat on the floor or table, and place the finger tips directly on the external obliques which lie medial and inferior to the lower ribs. First locate the last rib and then palpate inferior-medially.
• The lower abdomen is pulled up and into the rib cage by firing the TA as described in step one.
• Next, the pelvis is tilted posteriorly to flatten the lower back and activate the posterior lateral fibers of the external obliques.
• To perform the exercise, slowly flex one knee and slide the heel of that leg along the floor without lifting it.
• To ensure proper form, the trainee must differentiate the feel of the external oblique contracting rather than the rectus abdominis.
[/ QUOTE ]
[ QUOTE ]
To perform, the trainee should take a supine position on a floor. Flex the knees to bring the heels close to the buttocks. Extend the right arm across the body and place on the left thigh. The left hand is folded across the chest or positioned behind the head.
Concentric moment phase:
• Fire the T.A. toward the spine and hold isometrically.
• Slowly flex the right side of the torso toward the left thigh while simultaneously sliding the right arm along the leg until the wrist contacts the mid-patella.
• The rep doesn't count if the arm loses contact with the thigh or the feet leave the floor.
[/ QUOTE ]
Superset: Swiss crunches
w/ swiss ball forward rolls
3-4 sets, 8-12 reps
Superset: Lying vacuums
w/ isometric holds ("planks")
If you do vacuums daily (as I do) then don't include this superset in the program.
3-4 sets, 30 seconds / 30 seconds
To read the full article I got the exercises with the descriptions from, read this (http://www.t-nation.com/findArticle.do;jsessionid=723F81907B56C13D5A43E313 0ED5C255.ba08?article=221id).
---------------------
And that is it. Enjoy sandspawn, and anyone else who uses it. Anyone with questions/comments post them. Quite a basic split really, but if you want a change then this was fun.
Have a good day
-j