Hi, i am doing this kind of split:
- Day1: Legs/back + biceps
- Day2: Chest/Shoulders + triceps
Doing it like that:
Day1 – Day2 --Day1 – Cardio (slow steady) – Day2 – Day1 – Day2 – Cardio (slow steady) and so on.
It worked great for last 2 - 3 months re-gained alot of power even advanced in it abit.
4x5 Deadlift, 2x10 Wide grip lat pulldown
4x5 Squat, 2x10 One leg lunges
2x10 Biceps Curls
4x5 Bench press, 2x10 Weighted dips
4x5 Sitting military press, 2x10 Arnold press
1xMax Triceps (rope or V bar)
Cardio day: 20-40 min hill treadmill at 9% and 4.5kmh and sometimes 10x 150 jumps on jumprope.
Recently feelt like i need deload and i did 4 days (Day1(50% max)–Day2(50% max)–Cardio–Day1(75% max)-Day2(75% max) before switcing back to old regime. It was abit abit better first few days and felt tired again. I was doing around 130 reps per week on big muscles and 60 reps on small ones. Also when i am training i am going all out to failure or one before that. (Friend spotting helps last rep abit on compounds)
So i tried to switch abit things around, doing it like that for last two weeks:
Now its 150 reps per week on big ones and 66 reps on small ones also more exercises not plain and simple compund ones. Split is same but Day1 is Day1(A) and Day1 next time is Day1(B) and cycle.
Day1(A) – Day2(A) --Day1(B) – Cardio (slow steady) – Day2(B) – Day1(A) – Day2(A) – Cardio (slow steady)–Day1(B) and so on.
3x8 Deadlift, 2x8 Wide grip lat pulldown
3x8 Squat, 2x8 One leg lunges
3x8 Biceps Curls
3x8 Bench press, 2x8 Weighted dips
3x8 Sitting military press, 2x8 Sitting lateral raises
3x8 Triceps (rope or V bar)
3x8 Rows, 3x8 Close grip lat pulldown, 3x8 One hand pull down
3x8 Front squat, 3x8 Leg extensions, 3x8 Seated Leg Curl
3x8 Hammer biceps
3x8 Incline bench press, 3x8 Cabel flys, 3x8 Inner chest dumbbell
3x8 Arnold press, 3x8 One hand fly, 3x8 pulls from ground to above head
3x8 Close grip bench
Fast forward in last two weeks i am progressing at everything atleast feels like it (numbers say so)… Only problem is compund exercies feels alot havier than usual cant keep up with them. Strenght dropped especially on Back squat and Deadlift.
Now i am thinking to completly leave 2 day split and going to something like Chest/Shoulders+ triceps, leg and back+biceps day ( Leg-- Chest/Shoulder – Back – Cardio-- Leg…) or should i stay on current program and try brake trought it? As i said only problem is compound ones also was thinking about Doing Day1(B) Day2(B) twice in a row and skip A days.
Sorry for wall of text i hope its understandable. Also i am sleeping 8+h and eating enough
ps: lower back seems to be abit tight quite often now days…also i cant change around 3 day ON 1 day OFF (cardio) i am doing cardio on work day in workstation gym.