New Split routine: Please critique think its 2 much

T

tgunz

0
Trying to make my first split routine but it seems like its way 2 much ive been doing a similar routine to this for a while but i had the legs on a seperate day im just trying to target my muscels twice a week now. Im pretty sure this is 2 much and it looks a little unorganized so please help. My diet is in check just got done with a cutting cycle so now im trying to maintain but add or convert what i have left to muscel.

I also do HIIT 3 days a week.

Monday: Chest Biceps Abs Legs
3x10 Incline bench press
3x10 Flat Bench Press
3X20 Hanging knee raise
4x10 seated weighted crunch
4x10 squats
4x10 leg presses
4x10 butterfly presses
4x10 pullups

Tuesday: Back Shoulder Quads
4x10 shoulder press
4x10 seated row
4x10 chin ups
4x10 lat pull
4x10 bent row
4x10 shrugs
4x10 back extension
4x10 deadlifts
4x10 leg extension


Wednesday:
OFF


Thursday: Tri/Traps/Abs/Legs
4x10 close grip bench press
4x10 tri pushdowns
3x10 dumbell flys
3x10 dumbell front raises
4x10 upright row
4x10 tri dip
4x10 calf raises
4x10 leg curls
4x10 seated weighted crunches
3x20 hanging knee raise

Friday:
Same as monday

Sat:
Same as tuesday

Sun:
Off
 
You're pretty much going to overtrain if you do that. Look at how you're hitting your biceps and triceps in consecutive days. Perhaps you'd like an upper/lower split instead. (If not a full-body, but it's clear you want to be at the gym the most number of days as possible.)

Lower:

Squat
Deadlift
Lunges
Calf Raises

Upper:

Bent-over Row
Bench Press
Pull-ups
Shoulder Press

Try a set/rep of 4x6.

If you really want direct abwork, create an ab circuit and do it after your heavy lifting.
 
or work abs on HIIT days.

I agree, seems like way too much work. plus wednesday you trash your tricpes and shoulders, so thursday's chest workout WILL suck and lead to overtraining.

If you wanna work muscles twice a week, do a push/pull split: chest, triceps, shoulders, quads and calves....and the other day is back, biceps, hamstrings and abs. do that monday/tuesday. wed off, repeat thurs/friday, sat & sun off. repeat.
 
I did malkore's plan (above) for years (except I often skipped legs, which lead to me benching 315 and squatting a massive 225 with huge struggles...you get the picture, large upper body, skinny legs).

Anyway, I think everyone is on the right track. It's too much. Sometimes pure quality wins out over sheer quantity.

Mon/Wed:

Chest (flat, 3 sets, incline 3 sets)
Triceps (extensions, 3 sets, cable pull downs 3 sets)

Tues/Thurs

Biceps (ez-curl, 3 sets, dumbbells, 3 sets)
Back (seated pulldowns, 3 sets, lowrows, 3 sets, hyperextensions, 2 sets)

Something like that would be pretty decent to get you started. Add and drop as you go, your body will tell you what is working and what isn't. And DO squeeze legs in there SOMEWHERE! Maybe Mon and Thurs, throw in a set of squats and some extensions. (This is just a template I am quoting from memory, notice the lack of legs. Also squeeze abs in there somewhere and cardio once in a while is a good thing.)

Just my 2 cents.
 
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