I’d do the whole split differently, anyway.
OP, what exactly do you want to be? BBing huge, or would you like to enter Powerlifting or Oly lifting?
And for heaven’s sake, don’t make the mistake of believing that benching is all you need to do for tris… Especially if you bench bodybuilding style.
Chest and delts and tris all in the same workout is fine with some systems, but the way you do it, well, at some point your shoulders are going to tell you to go and fuckin die already.
If bbing (yes, even if you do not want to ever compete) is your goal, do something like this:
Day5 Off Day
This’ll teach you to eat a ton, because if you don’t, you’ll burn out.
If you feel like shit, take a day off in between, if it happens a lot, eat more and make sure you get your sleep in.
Exercises (just a suggestion):
-Incline DB/BB Press
-Flat DB or Machine Press
(you could add flyes if you want, but imo not that important… Maybe do them to pump some blood into the muscle and that’s it)
-Close-Grip Press (If you get a gym membership, do these in the smith or powerrack and press against the smith/rack/towards your feet to get the tris more involved. Don’t do that if you press without rack/smith.
Hands shoulder width or slightly less, whatever’s comfortable for your wrists.)
-PJR Pullover’s or EZ Skullcrushers or some other extension where you can use some weight and that’s cool with your elbows.
-Pushdowns, whatever attachment you like. (more of a “get blood in” exercise, but you can also do it normally. Just leave 'em out when training at home.)
-BTN Pulldowns to ear level onl, or Rack Chins, or Pullups/Chinups if you’re at home.
-One-Arm DB Rows or Low Cable Rows
-Rack Pulls (at the top of the movement, shrug BACKWARDS. Don’t do it during the movement.
You can do Deadlifts instead. (let’s not kid ourselves here, as a beginner with no one to show you how to deadlift properly, I don’t think floor deads should be in your split just now…)
- Barbell Curls (if your wrists don’t like these, do EZ Curls)
- Alternating DB Curls, or maybe Pinwheel Curls. All other’s are too difficult to progress on at your stage, imo… Wait till you’re stronger before you do them.
You don’t need 3 bi exercises as you already did rows and pulldowns.
-Leg Extensions if training at the gym, raise the angle so that you’re legs won’t go past a 90 degree bend (if you like your knees, that is)
Those mainly serve to warm you up… But try to progress on them, anyway.
-Squats or Leg Presses (watch this vid, that’s how you’re supposed to squat: http://www.youtube.com/watch?v=xYojAPYILEo&NR=1 )
-Stiff-Legged Deads or Leg Curls
-Some Calf-Raise variation, you can do 1 or two exercises here… Make sure you get the stretch position right.
-Seated DB Overhead Presses
-DB Laterals or Machine laterals
-Bent-Over raises/ Face Pulls
-Shrugs (if you did Rack Deads on back+bi day, those may not be necessary… Just do them for a while and see how it goes.)
-Whatever you want to do for abs. Just make sure you progress on it, along with your other exercises. You can do 2 exercises here.
Ok, that’s it. You can alternate exercises (Do Incline DB Presses the one session, then do Incline Machine Presses the next… And go back and forth between the two. But you shouldn’t need to just yet. Remember that for later, makes progressing easier.)
If you stall on an exercise, first eat more. If that doesn’t help, do a different exercise for the same muscle-group. (i.e. BTN Presses to ear level instead of seated DB Presses… Or do Military Presses…).
You perform your sets in a pyramiding-up fashion. You warm up with light weight, 10-15 reps or so, then you increase the weight, do 8-10 reps, increase weight, 8-10 reps, increase weight again and do as many as you can (should be 7-10 or so).
Watch some youtube vids of pretty much any pro BB to see how they do it.
The last set is the one where you go all-out.
If your BB Curls look like this:
Bar12 (if the bar is too heavy for warm-up, use dumbells)
Bar+2510 <- this is your all-out set
You got 10 on your last set, so you can increase the weight next session.
So next session could be:
Bar+307 <- all-out set
Ok, you only got 7, so next time don’t increase the weight, just try to get more reps till you can do 9-10. Then increase weight again.
Same formula for all exercises for now. On Squats and other big exercises, maybe do 5 or so total sets, i.e:
Bar+even more weight8-10
Bar+more weight again8-10
Bar+yet more weight * whatever you can do <-all-out set
Just make sure you always either progress by doing more reps and/or more weight on that last set of each exercise.
Ok, I think that’s all for now…
Avoid over-analyzing and reading 500 different articles which will only confuse you more.
You can do that once you’ve gained 50 pounds…
#Edit: Oh yeah, start doing your exercises with fairly strict form… You can start loosening up your form as you gain more experience and learn how to cheat properly. [/quote]
Hey, thanks for all the help. I’m training for size. I’ve changed up the routine to take your adivde int account, here it is:
Day 1: Chest, Triceps
Bench Press- 15, 12, 10, 8, 8
Close Grip Bench- 15, 12, 10, 10
Combo Press- 12, 12, 12
Skull Crushers- 12, 12
Day 2: Back, Biceps
Deadlifts- 10, 8, 5, 5
Bent Over Rows- 15, 12, 10, 8, 8
Dumbell Rows- 15, 12, 10, 10
Barbell Curls- 15, 12, 10, 10, 10
Day 3: Shoulders, Traps, Abs
Seated DB Presses- 15, 12, 10, 8, 8
Front DB Raises- 15, 12, 10, 10
Lateral DB Raises- 15, 12, 10, 10
Shrugs- 12, 10, 10
Day 4: Legs
Front Squat- 15, 12, 10, 8, 8
Split Squat- 12, 10, 8, 8
RDL’s- 12, 10, 8, 8
Leg Curls- 10, 8, 8, 6
Calf Raises- 15, 12, 10, 10
Day 5: OFF
Day 6: Repeat
I have it so that the sets pyramid to two main sets. I know you suggested one max set, but I was hoping two could work too. The exercises are chosen to work around my lack of equipment.
I moved the leg day to two days after back so that I could do deadlifts on the back day (I’ll make sure to use good form).
On he chest day I will eventually replace the Bench Press with dips when the strength allows.
Anyway, if there is anything wrong with the program please tell me, I appreciate all the help. Thanks