T Nation

My New Split

I’m working on making a new program for myself and training partner, I have been working everything twice a week and want to switch to twice a week to increase frequency. Gotta force the muscles to grow! so here it is!

MON.ARMS,SHOULDERS,ABS (LIGHT)
SUPERSET BARBELLS/EZ-BAR TRICEPT
DB SHOULDER PRESS/REAR DELT RAISE
DB HAMMER CURL/SINGLE ARM CABLE PRESSDOWN
LATERAL RAISE/HANGING LEG RAISE
PREACHER CABLE/DB OVERHEAD EXTENSION
STANDARD CRUNCH

TUES. LEGS HEAVY
SQUAT
LEG PRESS
NUETRAL HAM RAISE
STANDING CALF RAISE

WED. BACK/CHEST (LIGHT)
FLAT BB BENCH/1-ARM ROW
DECLINE BENCH/CHINS
INCLINE FLY/HIGH ROW MACHINE

THUR.0FF WEIGHTS OPTIONAL CARDIO

FRI. ARMS SHOULDERS ABS (HEAVY)
SNATCH PRESS/HEAVY REAR DELT RAISE
BARBELL CURL/CLOSE GRIP BENCH
LATERALS/WEIGHTED CRUNCH
DB PREACHER/EZ-BAR EXT.
LAYING LEG RAISE

SAT. LEGS (LIGHT)
LEG EXT.
LEG CURLS
DETAIL SQUAT/HUMBLER
SEATED CALF RAISE

SUN. BACK/CHEST (HEAVY)
FLST DB BENCH/BB ROW
INCLINE BB BENCH/T-BAR ROW
FLY/DEADLIFT

oh yeah by the way a “detail” squat is where I point my toes in or out to hit the different quad heads a little more :slight_smile: tell me what ya think!

Sounds Awesome, how much time will that take a day?

Your rep and set scheme is the most important. I would look @ getting rid of the leg ext and a few of the other isolation.

in my reinspired quest to be nice, i’ll just tell you that you don’t want to know that i think.

Bastard!

[quote]BFG wrote:
in my reinspired quest to be nice, i’ll just tell you that you don’t want to know that i think.

Bastard![/quote]

Well I’m curious. BFG, you think its overtraining? It seems a little much for me.

[quote]BFG wrote:
in my reinspired quest to be nice, i’ll just tell you that you don’t want to know that i think.

Bastard![/quote]

naw man go ahead and tell me what you think. a lot of lifters would overtrain doing this split, but I respond really well to high volume. The workouts take me about 75min. And for the sake of it, I am 19(don’t overtrain easily) 6’2 235 11%b/f. And I’am into bodybuilding not powerlifting, so maybe that will make more sense to some people

hey man if you can do it go for it. Its alot for me, but that doesnt say much. Just give yourself enough rest. You never quite realize how much you use those small muscles in the big lifts.