I have been training at a small gym in my hometown for three months now on a full body program that the gym owner set up for me. My goal is to build muscle. Now he is putting me on a 4 day body part split. I have learnt a lot by reading through T-Nation the past few months and I was wondering what you guys would think of the new program.
(all sets are 3 x 10-12
Day 1: Incline bench
Chest flys (using machine)
Day 2: Lat pulldowns
Bent over BB rows
One arm rows
Day 3: Rest
Day 4: Military presses
DB side laterals
Day 5: Rest
Day 6: (squat rack is on way so this workout will be changed when squats are availabe)
Leg press wide stance
Leg press close stance
Day 7: Rest
who set that up? that is not good.
look at chest day for instance:
you are doing 5 exercises two with the same motion pattern (fly) and you have dips last. dips should be a secondary exercise and flys are usually done at the end to pump blood into the area and fully tax the muscle. if you look at most of the big guys on this forum, they generally do two primary lifts for chest and then a fly movement or something like that (not always but its common). 3 exercises is enough, you can honestly say you are going to be busting ass on your 4th and 5th exercise? doubtful.
your back day is a mess too. after pull downs and bent over rows do you really think you are going to be able to eek out even 1 pull up? let alone 3 sets of 12? drop exercises are rearrange.
read CTs article on writing a program.