I did an upper lower body split for the last 4-5 months.
Now i’m looking for something else.
I was thinking of a 3 day split i would do 4 days a week.
this is what i have in mind:
Saturday: upper back, traps, rear deltoids, biceps
Sunday: chest, front&side deltoid, triceps,
Tuesday: quads, hams, calves, lower back, abs
wednesday/thursday: upper back, traps, rear deltoids, biceps
…
But i’m a little lost in picking the right amount of excercices
this is what i came up with
a1) chest, front&side deltoid, triceps,
- bb bench press
- cable cross overs
- military press
- side raises
- cgbp
- tricep extensions
b1) upper back, traps, rear deltoids, biceps
- pull ups
- dumbell rows rows
- barbell shrugs
- face pulls
- barbell curl
- cable hammer curl
c1) quads, hams, calves, lower back, abs
- (front)squats
- lunges
- deadlift
- leg curls
- standing calve raises
- lying leg raises
a2) chest, front&side deltoid, triceps,
- chest dips
- cable fly’s
- Incline bench press
- side raises
- cgbp
- tricep extensions
b2) upper back, traps, rear deltoids, biceps
- chin ups
- barbell rows
- dumbell shrugs
- rear delt raises
- barbell curl
- cable hammer curl
c2) quads, hams, calves, lower back, abs
- squats
- godmorning
- step ups
- leg curls
- seatedcalve raises
- cable crunch raises
the sequence would be:
a1,b1,c1, a2, b2, c2, a1 …
what do you guys think of it ?
this is what i used to do
Tuesday
Military press…4 x 6
Chin ups …4 x 6
Chest dips …3 x 8
dumbell row …3 x 8
close grip bench press… 2 x 12
cable curl…2 x 12
wednesday/thursday
Deadlift…4 x 6
Front squat…3 x 8
Leg curl…3 x 8
Seated calve raises… 2 x 12
Lying leg raises… 2 x 12
Dumbell shrugs…3 x 8
saturday
Bench press…4 x 6
Rows…4 x 6
Incline bb Bench…3 x 8
Face pulls…3 x 8
tricep extensions …2 x 12
bb Curls…2 x 12
sunday
Squat …4 x 6
Good morning…3 x 8
Lunges…3 x 8
Standing calve raises… 2 x 12
cable crunches… 2 x 12
Cable side raises…3 x 8