ok so i’m the typical guy that doesn’t train legs (at least not consistently) but reading all the great articles on T Nation i’m going to suck it up and squat.
i go through sporadic bursts of leg training, so i have fairly good stiff dead / high bar squat technique…
I’ve always run a 1 day split, training 3x a week. my main aesthetic goal is actually to create more shoulder width -i have a 48inch shoulder measurement on 150lb frame (5’8), which is maybe slightly above average? its for personal reasons -i looove shoulder training and admire well developed delts…
my second, equally important goal is increasing my squat (along with some welcomed leg size).
i’m happy to keep chest and back on maintenance.
in a nutshell: build delts further (arms second priority), increase squat and leg size.
ok so i want to run an upper/lower split, focusing on squats and shoulder work… please feel free to critique the following
1a) High Incline Press (75’) 4x6-8
1b) Rear Lateral Raises 4x10-12
1c) Seated Lateral Raises 4x12-15
2a) Hammer Grip Pull-Ups 3x10-15
2b) Chest Dips 3x10-15
3a) Cable Curls 3x10-12
3b) OH Extensions 3x10-12
1a) High Bar Squats 5x4-6 (ramped to max weight: 5,5,5,5,4-6)
2a) Stiff Deads 3x8-10
2b) BB Roll Outs 3xF (same weight as 2a)
3a) Leg Press 3x12-15
3b) Calf Press 3x12-15
so there it is! i know the deltoid volume may seem excessive, but i’m used to high frequency/volume approaches for them… i dont train traps directly because they grow just by thinking about shrugs!.. high bar squats over normal squats because its the only way to target my quads properly!
-also i choose dips over bench because of a shoulder injury from sport.
please please help me out! i feel its quite a structured approach and i’ve tried to follow T Nation advice as much as possible…