Hi guys, I’ve been working out for 3 years now using a tradition 2 day on one day off split. I recently changed workouts and it goes like this
Monday- chest back(heavy)
Bench press- 4 sets 6reps
Incline dumbbell press- 4 sets 6reps
Weighted dips(chest targeted)3 sets8reps
Weighted pull ups -3sets 8reps
Bent over barbell row -4sets 6reps
T bar row - 4sets 6reps
Shoulder press, lateral raise superset 3sets 8reps
Wednesday- legs
Squats- 5 sets 5 reps
Leg press- 3 sets 8reps
Leg extension- 3 sets 10reps
Leg curl- 3sets 10 reps
Standing calf raise- 3 sets 12 reps
Friday - chest back (light)
Flat dumbbell press 3sets 8reps
Incline chest press smith machine- 3sets 10 reps
Decline close grip barbell press-2sets 12 reps
Incline flys- 2sets 12 reps
Close grip lateral pull down- 3sets 10 reps
Horizontal body weight row- 3sets 10 reps
Seated cable row- 2sets 12 reps
Good mornings- 2sets 12 reps
Preacher curl tricep extension superset 3sets 12 reps
Now I’ve only done this workout for 3 weeks but feel stronger and more pumped than ever. Guys at my gym have been telling me I’m doing too much by doin chest and back twice a week but I disagree as I’m going heavy then light and only doing 3 exercises on my chest and back on my heavy days. As you can see I’m not doing much isolated shoulder work but I feel by doing chest twice a week I’m already using my shoulders enough. Same goes for arms. They get hit quite enough throughout the week. Can you guys give me your opinions please