T Nation

Check My Routine

day 1 - leg and chest
day 2 - shoulder and bicep
day 3 - back and tricep
day 4 - rest

and rinse

this is ok?

I would def rethink that split.

Leg Chest

  • Squat 3x5-8 (Power)
  • Squat 3x8-12 (Hypertrophy)
  • Bench press 3x5-8
  • Bench press 3x8-12
  • Dumbbell Flyes 3x8-12
  • Calf raise 3x8-12
  • Calf raise 3x8-12

Shoulder Bicep

  • Overhead press 3x5-8
  • Overhead press 3x8-12
  • Uprights row 3x8-12
  • Chin up 3x8-12
  • BB Bicep curl 3x8-12

Back Tricep

  • Deadlift 3x5-8
  • Rows 3x5-8
  • Rows 3x8-12
  • Close grip bench press 3x8-12
  • Skull crusher 3x8-12

I still hate the idea of this split. But if your just set on doing it why do you have more volume for your chest than your legs… 9 sets for chest only 6 for legs and you have zero hamstring work what gives.

ok.

what about

day 1 - chest/tricep
day 2 - back/bicep
day 3 - Shoulder/abs
day 4 - leg
day 5 - rest

and rinse

Chest + Tricep

  • Bench press 3x5-8
  • Bench press 3x8-12
  • Dumbbell Flyes 3x8-12
  • Close grip bench press 3x8-12
  • Skull crusher 3x8-12

Back + bicep

  • Deadlift 3x5-8
  • Rows 3x5-8
  • Rows 3x8-12
  • Chin up 3x8-12
  • BB Bicep curl 3x8-12

Shoulder + abs

  • Overhead press 3x5-8
  • Overhead press 3x8-12
  • Uprights row 3x8-12
  • Hanging Leg raise 3x8-12
  • Weighted crunches 3x8-12

Leg

  • Squat 3x5-8
  • Squat 3x8-12
  • Stiff legged deadlift 3x5-8
  • Stiff legged deadlift 3x8-12
  • Calf raise 3x8-12
  • Calf raise 3x8-12

That looks like a much better and well rounded program split.

i added abs to shoulder day.

thanks, i will start this.