I am switching my split up! I have been doing this for a while:
All straight sets with the same weight:
monday-legs- (4 sets db split squat, 3 sets glute ham raises using lat pulldown seat, 3 sets leg extensions, 1 wall sit)
tuesday-chest, shoulders,biceps,abs-(3 sets db flat bench,3 sets db incline press, 3 sets db lateral raises strict form, 3 sets ez bar curl, 2-3 sets of db supinating db curls, 3 sets hanging leg raises, 3 sets crunches on the medicine ball holding a db to chest)
thursday-calves- (3 sets smith machine calf raises, 3 sets seated calf raises, 1 set jumping calf raises with barbell on back)
friday-back, triceps-(3 sets lat pulldowns, 3 sets incline chest supported db rows, 3 sets one arm db rows, 3 sets db straight leg deadlift, 3 sets overhead one arm db extensions, 3 sets v-bar cable pushdowns)
…So I am switching it up to this:
I stopped using straight sets and switched up some msucle pairings and exercies.
All exercises (except bodyweight like glute ham raises and pullups) are ramped up, meaning if it says 4 sets, for example, i start off low and the last set (or last two sometimes if I have extra) are the heaviest and hardest.
My reps range is about 5-6 reps per set, and the last set I try to get as many as I can until I can eventually get 8 reps of that weight, then I add weight and start from 3 or 4 and work back up again.
monday-arms,shoulders,calves- 4 sets ez bar curls, 3 sets db supinating curls, 3 sets db overhead extensions(triceps), 3 sets v bar cable pushdowns, 4 sets incline db raise with bent arms and looser form (this will be the everse pec deck rear delt machine when i switch gyms), 3 sets db raise bent arms and loose form, 4 sets smith machine calf raises, 3 sets seated calf raises, 1 set jumping barbell on back
tuesday-legs- 4-5 sets db split squats, 3 sets glute ham raises (using seated calf raises seat), 3 sets leg extensions, 1 wall sit.
wednesday-chest, forearms, abs- 4 sets db bench, 3 sets incline bench, 3 sets kpipe reverse grip ez bar curls, 3 sets db pinwheel curls, 3 sets hanging leg raises, 3 sets swiss ball crunches holding a db, 1 set bodyweight crunches as many as possible)
thursday-calves-4 sets smith machine calf raises, 3 sets seated calf raise, 1 set jumping barbell on back
friday-back- 4 sets lat pulldown (when i switch gyms this exercise will be pullups), 4 sets one arm db row, 3 sets incline bench chest supported rows, 4 sets one arm smith machine shrugs, 3 sets db striaght leg deadlift (knees bend slightly, I think its called romanian-i will switch to bb when i switch gyms)
So can you experienced guys critique this please?
I am mostly concerned about the following:
-shoulders, am I doing enough? I don’t have an overhead pressing movement for fear I might overtrain my shoulders, but my shoulders are so small.
-legs- I don’t do regular barbell squat but db split squats always kill my quads hams and glutes. when i get to the new gym should i try front squats?
-abs- everybody says squats and deadlifts, but will my straight leg deadlifts, hanging leg raises, and swiss ball crunches work them enough to get them bigger?
anything else you notice about my split? my goals are to bulk up. I am eating 3500 plus daily. I am tall and skinny long arms and legs.