Been working on a new split coming off a TBT routine. Let me know what you think. Goals are mass, density…yeah…the usual.
day 1
DB Press, 4x6
Gironda neck press(LOVE THIS!), 3x8
Incline DB press, 3x8
Cable cross thinger, 3x8
rope push down, 3x8
dip/seated pushdown machine, 3x8
day 2
dead lift, 5x6
pulldowns, 3x8
DB row, 3x8
pull overs 3x8
incline db curl, 3x8
reverse EZ curl, 3x8
day 3
abs
BB military press, 3x8
DB military press, 3x8
lateral and front raises, 3x8
day 4
off
Bball
day 5
squat or front squat, 4x5
quad extend, 3x8
good mornings, 3x8
calf stuff
DB lunges, 3x8
day 6
off
bball
Day 7
restart or another day off
In the exercises listed with 3x8, that’s more of a goal than a reality. I use enough weight so that I can complete the first set. The second is tougher and I usually can get about 5 or 6 reps on the last set.
So far, in the last 6 weeks I’ve had good gains with just protein powder and creatine. I think this will be the final draft of my plan and I’ll stick with it for the next couple months.
I’m still open for suggestiong or critiques, though.
thanks