This is the current split I'm doing...I ddin't lift over break from school because my local gym is closed and this is a good bang for your buck workout scheme...Or so I think...
Day 1-Upper
Bench/Incline (alternate weeks)-6 reps/2 sets
Wide Grip Pull Ups-6 reps/2 sets
DB Bench Press- 8-10 reps/2 sets
Close Grip Chin Ups- 8-10 reps/2 sets
Bench/Incline (whatever i didn't do earlier) 15-20reps/2 sets
Wide Grip Lat Pulldown-15-10 reps/2 sets
Incline Dumbell Curl- 8 reps/2 sets
Dips 8-10 reps/2 sets
Close Grip Preacher Curl 15-20 reps/2 sets
One Arm Tricep Extension 15-20 reps/2 sets
Day 2-Lower
Squats 5-20 reps/6 sets
Leg Press/Hack Squat (alternate) 12reps/6 sets
Leg Extension 15-20 reps/6 sets
Standing Calf Raise 5 reps/6 sets
Day 3-Off
Day 4-Upper
Barbell Shoulder Press 6 reps/3 sets
Bent Over Rows 6reps/3 sets
Front/Side Lat raise(alternate) 8-10reps/3 sets
Close Grip Cable Row 8-10/3
Upright Row 15-20/3
Wide Grip Cable Row 15-20/3
Bent Over Lat Raise 15-20/3
Barbell Curl 8/3
Close Grip Bench/Skull Crushers (alternate) 8-10/3
Shrugs 10/3
Day 4-Off
Day 5-Lower
Barbell Deadlift 5/5
DB Deadlift (considering making this Romanian Deadlift) 10/5
Leg Curl 15-20/5
Calf Raises 5/5
Abs are done almost everyday with a minimum reps. on abs of 200 a day between crunches, raises, wood cutters
What do you guys think?
-0Ne
Day 1-Upper
Bench/Incline (alternate weeks)-6 reps/2 sets
Wide Grip Pull Ups-6 reps/2 sets
DB Bench Press- 8-10 reps/2 sets
Close Grip Chin Ups- 8-10 reps/2 sets
Bench/Incline (whatever i didn't do earlier) 15-20reps/2 sets
Wide Grip Lat Pulldown-15-10 reps/2 sets
Incline Dumbell Curl- 8 reps/2 sets
Dips 8-10 reps/2 sets
Close Grip Preacher Curl 15-20 reps/2 sets
One Arm Tricep Extension 15-20 reps/2 sets
Day 2-Lower
Squats 5-20 reps/6 sets
Leg Press/Hack Squat (alternate) 12reps/6 sets
Leg Extension 15-20 reps/6 sets
Standing Calf Raise 5 reps/6 sets
Day 3-Off
Day 4-Upper
Barbell Shoulder Press 6 reps/3 sets
Bent Over Rows 6reps/3 sets
Front/Side Lat raise(alternate) 8-10reps/3 sets
Close Grip Cable Row 8-10/3
Upright Row 15-20/3
Wide Grip Cable Row 15-20/3
Bent Over Lat Raise 15-20/3
Barbell Curl 8/3
Close Grip Bench/Skull Crushers (alternate) 8-10/3
Shrugs 10/3
Day 4-Off
Day 5-Lower
Barbell Deadlift 5/5
DB Deadlift (considering making this Romanian Deadlift) 10/5
Leg Curl 15-20/5
Calf Raises 5/5
Abs are done almost everyday with a minimum reps. on abs of 200 a day between crunches, raises, wood cutters
What do you guys think?
-0Ne