i am looking to change my routine of 2 upper body and 1 lowerbody work outs a week to a 3day split routine . i was just wondering what day i should put the deadlifts on should it be back day or legs? and i was wondering how many exercises should i do for each muscle group. thanks
couple of questions
- Thread starter leewannabehench
- Start date
Depends, what are you doing on your upper days? If you are doing push/pull and legs a separate day, I would the deads with the leg day and leave your upper pulling exercises for a day on their own.
I've done deads on a leg day in one routine ( a push/pull/legs also)
but I've also done them on a back day, which is debatable as to where you put them on a back day - if they are heavy - because it'll be a lot harder to do the other exercises after heavy deads, but the argument can also be made to put the hardest exercise first
I've done deads on a leg day in one routine ( a push/pull/legs also)
but I've also done them on a back day, which is debatable as to where you put them on a back day - if they are heavy - because it'll be a lot harder to do the other exercises after heavy deads, but the argument can also be made to put the hardest exercise first
naa i wanna change it to something like
Sunday: Shoulders and Legs and 20mins cardio
Tuesday: Back and Bicep and Forarms
Wednesday: Chest and Tricep and Abs
so i was just wondering what day i should put deadlifts in and how many exercises i should be doing for each muscle group.
Sunday: Shoulders and Legs and 20mins cardio
Tuesday: Back and Bicep and Forarms
Wednesday: Chest and Tricep and Abs
so i was just wondering what day i should put deadlifts in and how many exercises i should be doing for each muscle group.
good point but i do boxing on friday which means my shoulders will (should) be sore from wednesday which will mean i wont b able to punch for **** !
Alright, how about this...
Sunday: Quads and Shoulders, the focus should be squats like crazy and of course a form of a shoulder press and other shoulder work
Tuesday: chest and tris
Wednesday: Back and Bis (including deadlifts), if done correctly your back will be worked like crazy on this day, I did deads yesterday, changed my form and did a personal best, and my back is going insane today.
With this, you can do hams ( and deads too obviously) with back and bis if you wanna too.
Also, your shoulders will be a good ways away from friday for boxing, although your back may be pretty sore still on friday. what do you think?
Sunday: Quads and Shoulders, the focus should be squats like crazy and of course a form of a shoulder press and other shoulder work
Tuesday: chest and tris
Wednesday: Back and Bis (including deadlifts), if done correctly your back will be worked like crazy on this day, I did deads yesterday, changed my form and did a personal best, and my back is going insane today.
With this, you can do hams ( and deads too obviously) with back and bis if you wanna too.
Also, your shoulders will be a good ways away from friday for boxing, although your back may be pretty sore still on friday. what do you think?
yeh sounds good. could you just tell me how many exericeses i should be looking to do for each muscle. i was thinking about 4 and maybe 3 or 2 for bicep and tricep? what do u think too little or too much. thanks 4 the help
leewannabehench said:
Quads: Squats, I would do with alot, this should the focus, 5 sets or so if not more. Lunges or Leg Press* if you want
Shoulders: 1. some form of a press, change it up, db shoulder, shoulder barbell press, military press. 2. barbell upright rows. 3. shrugs. 4. deltoid flys. 5. shoulder raises
Chest: Two presses, switch between db and barbell, flat bench, incline bench
Tris: Dips, close grip bench, french press (similar to lying barbell extensions), db extensions, db overhead extensions, pushdowns, skull crushers
Back. 1. Deadlift. 2. pullups/chinups. 3. barbell bent over row. 4. db bent over row. 5. cable seated row.
Bis: 1. Barbell curls 2. DB and regular preacher curls. 3. Hammer curls 4. concentration curls. 5. reverse grip barbel curls (forearms too)
NOTE* this are just some ideas of exercises, don't do all of them.Yeah, I would pick two from bis and tris.
Back: deadlift, a form of pullup, form of a row.
Shoulders: form of a press, upright rows/shrugs (could alternate each week), and maybe end with some raises
If it's too much, cut back
thanks alot i have decided this will be my new routine then
Sunday:Shoulders, Traps, Legs and Abs
Milatry press, forward dumbell raise, Lateral raise, Upright rowing and dumbell shrugs.
Squats, Leg curls
Crunches
Monday: Cardio
Skipping/shadow boxing or running
Tuesday: Chest and Tricep
Bench Press, Incline dumbell press, flat bench dumbell flys, incline dumbell flys
Close grip bench press, Tricep extenions and bench dips.
Wednesday: Back, Bicep, Forarms and Abs
Deadlifts, bent over rows, good morning, chin ups
Barbell curl, concentration curl
Wrist curl and reverse wrist curl
crunches and leg raise
Friday: Boxing
well i think thats everything . thanks for the help
Sunday:Shoulders, Traps, Legs and Abs
Milatry press, forward dumbell raise, Lateral raise, Upright rowing and dumbell shrugs.
Squats, Leg curls
Crunches
Monday: Cardio
Skipping/shadow boxing or running
Tuesday: Chest and Tricep
Bench Press, Incline dumbell press, flat bench dumbell flys, incline dumbell flys
Close grip bench press, Tricep extenions and bench dips.
Wednesday: Back, Bicep, Forarms and Abs
Deadlifts, bent over rows, good morning, chin ups
Barbell curl, concentration curl
Wrist curl and reverse wrist curl
crunches and leg raise
Friday: Boxing
well i think thats everything . thanks for the help