My New Spilt

B

benelson101

0
So ive done a full week of my new split and wanted to see how it goes.

I am 5' 11", 75kg male, i need to burn ass/tummy fat but i want more muscle definition. Diet is all planned out, protein, watch carbs, keep up the fats etc etc.

My plan is to do an upper/lower split, with 2 workouts for each for a bit of variation.

So

Upper A

Wide Grip Pull Up
Lying Row
Behind Head Pulldown

Military Press
Side Raises (Arms Up to Straight Line)
Shrug

Tricep Dip
Seated Fly (Peck Deck)
Flat Bench Press
Dumbell Press on Swiss Ball

Dumbell Curls (12, 10, 8, 6, 8, 10, 12)
Tricep Extensions



Upper B

Close Grip Pull Up
Bent Over Row
Front Pulldown
Shoulder Press
Upright Row

Chest Dip
Decline Press
Flat Fly
Pullover
Shrug

Concentrated Bicep Curls
Weighted Dips Between 2 Benches



Lower A

Squat
Lunge
Deadlift
Calf Raises

Hyperextensions
Flat Bench Leg Raises

Side Bends
Hanging Twist Ups
Twist With Medicine Ball

Reverse Crunch
Inclince Crunch
Bench Crunch (This 'perfect ab' machine, where you lift shoulders and legs together and it is weighted

Lower B
Squat
Lunge
Good Mornings
Hamstring Curls
Abductors

Hanging Raises
Side Crunch
Side Bend (standing with weight in 1 hand)

Reverse Crunch
Press Up Position, feet on swiss ball, roll ball to chest
v-Up
Bench Crunch (as above)


So what do you think? ive tried to hit all muscle groups, ive tried to balance focus out across the 2 workouts for upper/lower.

Any help is appreciated.
 
It looks ok, but you could change some things in my opinion.

I wouldn't go with the behind the neck pulldowns, I don't think they are very effective and they aren't as safe.

You don't need both a flat bench press and dumbbell press on the same day. Also, if this is the order you are doing these in, you need to change the order.

The bench should be a pretty big focus, it should not come after any tricep exercises (dips) or even flys.

On the upper B, I'm not a fan of close grip pullups, I would go with chinups instead or regular pullups. I also don't like concentrated curls much, mainly cause I don't think they're effective, but that's just me...
 
thanks v much, do i remove the concentrated curls altogether or replace them?

I put the dips first in error, i usually do them before the extensions.

Behind the neck pulldowns dont feel that safe, any suggestions what i could switch to instead?
 
Yeah ben, I agree with AJP I would eliminate the behind neck pulldowns also. On the same note, I think that close grip chins/pullups are fine. I think varying your grips is a positive thing. I also feel that in your Upper A workout doing 7 sets of DB curls is a bit much. Personally, I feel 3-4 sets is sufficient. If you want to replace your concentration curls try doing some incline curls, they work well for me. OF course that doesn't mean it will do the same for you. Trial and error. Good luck :)
 
Yeah, I just meant do the major presses before any tricep exercises.

Replace the concentration curls, incline curls would be good, or maybe barbell curls, or preacher curls
 
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