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  #1  
Old 10-01-2008, 01:31 PM
Fandango Fandango is offline
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Default Training Split

After a long absence from the boards, I'm ready to learn all there is to know on this great website.

First I have a question about my current training routine. School prohibits me from working out everyday, so right now I'm looking at a Mon/Wed/Fri/Sat or a Tues/Thurs/Fri/Sat schedule. I've been trying to stick to the push/pull workout routine. I usually do chest with triceps, back with bis, then shoulders,traps, and abs on a day. Legs get their own day as they should. Occasionally if i'm feeling ambitious I'll toss another ab workout with the chest/tris or the back/bis.

As for specific body parts, I typically shoot for about 12 sets. A lot of the work is ragtag right now and I'm looking to fix that. First thing I have to do is get a workout booklet, but that's on me haha. Here is what I usually do for each body part:

Chest

Flat Barbell/DB Bench 3x6
Incline Barbell/DB Bench 3x6
Decline Barbell/DB Bench 3x6
Flies w/ superset push-ups 3x10 (push-ups to failure)

Triceps

Push-downs 3x10
Skullcrushers 3x10
Dumbbell/Plate Extensions 3x10
Kickbacks 3x10

Back

Lat-Pull 3x6
Machine Row 3x6
Standing Lat-Pull 3x10
Bent-over Rows 3x10

Bis

EZ Bar Curls 2x10
DB Curls 2x10
Hammer Curls 2x10
Machine Curls 3x10
Some Kind of finisher till failure

Shoulders

DB Shoulder Press 3x6
Shoulder Combo (series of different shoulder movements for 2 sets)
DB Front Raises 3x10
Torso Twists 1x10

Traps

Barbell Shrugs 3x10
High Pulls 3x10

Legs and Calves

Leg Press 3x10
Lunges 2x10
Leg Curls 2x10
Leg Extensions 2x10
Hack Squats 3x10
Calf Raises 3x15


I do a number of different exercises for abs, so I won't post that up here. I'm going to put squats in for Leg Press starting today I think. I typically vary up the # of reps in intervals from 4-6, 6-8, and 8-10 biweekly.

Here it is guys so tell me what you think..
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Old 10-01-2008, 01:34 PM
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why do chest and back have less exercises than biceps? the biceps doesnt need alot of exercises and sets as it is only a small muscle
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Old 10-01-2008, 02:09 PM
Jinxplayer Jinxplayer is offline
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You forgot squats and deadlifts.
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Old 10-01-2008, 02:58 PM
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Quote:
Originally Posted by Jinxplayer View Post
You forgot squats and deadlifts.
Also forgot pull-ups.

I second what Klosey said as well.
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Old 10-01-2008, 04:41 PM
Fandango Fandango is offline
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Well I've been trying to keep the total amount of sets per body part relatively the same. I'll give that suggestion a shot tho.

I'm going to replace leg press with squats.

As for the deadlift I'm going to assume put that into back day?

I actually forgot to put pull-ups in my original post. I usually do one or two sets at the end as kind of a burnout, but what do you guys typically do for pull-ups?

thanks for the input on fine tuning the split tho
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Old 10-01-2008, 06:00 PM
Jinxplayer Jinxplayer is offline
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You can keep squats and leg press together if youd like, deadlift is a back exersize.
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Old 10-01-2008, 08:37 PM
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Pullups/pulldowns are my foundation exercise for back. They work the whole back, save lower back and upper traps....

I would do this:
day 1: Legs, chest, tris
day 2: back, shoulders, bis
day 3 and weekends: rest

repeat twice a week. you said you can only train four times a week, so this will put you training each muscle twice a week, with three rest days.

less volume, higher frequency is better IMO than higher volume and less frequency.

I would do this:

LEGS
Leg extension superset with squats
repeat once

Leg curl superset with stiff leg deads (also your lower back workout and hip)
repeat once

calf raise drop set
repeat once

CHEST
flys
chest pressing exercise or dips
repeat once

TRIS
pressdown superset with dips
repeat once

that is one workout example.

Back
straight arm lat pulldown superset underhand grip pullup
repeat once

rear delt fly superset barbell or two hand db row
repeat once

shrugs

lateral superset db press
repeat once

barbell curl superset close grip pull down

done. Work your abs in there somewhere... I perform this HIT style, but if you don't this will still be better than being in the gym ten hours a session...
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