Been doing a 3 day-split/twice a week consisting of:
Numbers have been going up, weight is going up, but didnt want to push it with my new uni workload plus gym 6 days a week so was wanting people’s input on this new one, 2 day-split, twice a week, im still a novice so the frequency of training muscle groups should be fine. Besides if MODOK does likes frequency, well hell, ill do frequency too.
Here it is:
Flat DB Press 4x6-8
DB Shoulder Press 4x6-8
Close-grip Bench Press 4x8-10
EZ-Bar Extensions 4x10-12
Cable Crunches 4x10-12
[/quote] Way too much pressure on the shoulders, your numbers will absolutely suck on the CGP and dips will be affected too.
If you want a 2-way split, go with something like
Chest, Back, Bis
Delts, Tris, Legs
Delts, Back, Tris
Chest, Bis, Legs
Also, put stuff like Deadlifts last in the session, how can you possibly do your front-squats(need fresh upper back anyway), chins, db rows etc justice after those deadlifts?
-Low-Incline BB 1x5. 1x10. 1x15
-Kroc Rows 1x5, 1x10, 1x15
-Pinwheel Curls 1x5, 1x10, 1x15
-SHIPS 5, 10, 15
-Bent-Over Rope Extensions 8, 12, 16
-Back Squats 5, 10, 15
-Hammerstrength Flat 5, 10, 15
-Rack Chins 8, 12, 16 (or whatever)
-Alt. Curls 5, 10, 15
-In-Human Press 5, 10, 15
-Skip Laterals 5, 10, 15
-Conv. Deadlifts or SLDL or some such, 4, 8, 12 (conv. DL) or 5, 10, 15 (SLDL) or whatever you want
Just an example… This is using Phil Hernon’s 3 rep ranges approach… But you can ramp up to 1-2 top sets (different rep ranges) or whatever the hell you want instead. I just wouldn’t do 4 sets at exactly the same weight, I don’t think you’ll be able to progress for long that way… [quote]
Front Squat 4x6-8
DB Rows 4x8-10
EZ-Bar Curls 4x10-12
Seated Calf Raises 4x10-12
Just wondering on the whether the volume is too little[/quote] More like the opposite. [quote], i usually rest 1-2mins between sets. I guess i should just try it next week and see how it goes and adjust accordingly. Anyone done a split like this? Dont really think upper/lower splits work, too much volume on upper body day.