Critique my new split please

  • Posted by a hidden member.
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    Oct 24, 2011 6:17 PM GMT
    I was doing a 5 day split of chest/tris, back/bis, hams/calves/forearms, quads/shins/abs and shoulders/forearms/abs. (not in that order and typically over 8 days not over 7)


    Now I want a new split of arms, upper legs, shoulder/calves, back, chest.

    My first question is should I combine back and chest into 1 day? I love both my back and chest days and don't want to shorten either workout to fit in one day. But if you have any reasons as to why combining back and chest into 1 day and making this a 4 day split instead of 5 then let me know.

    BTW I will do abs at the end of everyday IF I have energy left. That prob means about 2 to 4 times a week


    So I was thinking:

    Shoulders/calves
    1. Clean and press x4
    2. Arnold press x4
    3 & 4. Barbell shrug superset with barbell behind the back shrug 2x each
    5. Standing cable lateral raise x3
    6. ??? (do I need more?) Was thinking lying rear lateral raise x3
    7. Seated calf raise
    8. Standing calf raise

    Legs
    1. Squats x5
    2. Dumbell lunges x 3 per leg
    3. Leg press x3
    4. Leg kickback x3 (its a glute/ham machine where I'm kneeling and push 1 leg back)
    5. Seated leg curl x3
    6. Seated leg extension x3

    Arms
    1. Barbell biceps curl x4
    2. Skull crushers x4
    3. Alternate hammer curl (standing? Incline seated?) X3
    4. Dumbell tricep extension x3. (seated or standing? One arm or 2?)
    5. Cable rope bicep curl x3
    6. Cable rope tricep pulldown x3


    Back
    1. Deadlift x5
    2. Pullups x3
    3. 1 arm dumbell row x3
    4. V bar pull down x3
    5. Barbell bent over row (or should I do t-bar row?) X3
    6. Back fly x3
    7. Back hyperextensions x3

    Chest

    1. Incline dumbell press x3
    2. Bench press with chains x5
    3. Decline bench x3
    4. Cable cross/pec deck/ upwards cable cross (dunno the name of the upward one but its like a cable cross except u use the low cable hookups) x3. (switching every week which one I do.
    5. Chest dips x3
    6. Pusheups until failure x3


    So any advice, Answers to my questions, Improvements, comments?



    Thanks,
    Wolv
  • Posted by a hidden member.
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    Oct 24, 2011 6:28 PM GMT


    Jackie's got a new split.

    (sorry Wolv...the title made me think of this)
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    Oct 24, 2011 6:34 PM GMT
    HAHAHAHA... perfect inappropriate response Beaux... LOL.
  • Posted by a hidden member.
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    Oct 24, 2011 6:41 PM GMT
    : (



    At least u guys bumped my topic to the home page... Woot!


    Plus inappropriate responses from cuties like u guys r always welcome
  • Posted by a hidden member.
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    Oct 24, 2011 8:47 PM GMT
    herdthosecats.png
  • Posted by a hidden member.
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    Oct 25, 2011 12:15 AM GMT
    BAMF saidherdthosecats.png


    well what did you expect for a workout regiment??

    Day 1 lift
    Day 2 lift
    Rest
    Day 3 lift
    Day 4 lift
    Rest
    Day 5 lift

    ???


    lol well i did the shoulder/calve workout today.

    I guess since no one is critiquing this or offering advice, then I have a good workout plan....yay?

  • slimnmuscly

    Posts: 541

    Oct 25, 2011 12:33 AM GMT
    I'd favor keeping chest and back separate. They're both pretty taxing days all by themselves. And you might want to add a couple of forearm exercises to your arm days. Since I started doing pinch plates and wrist rollers it's helped with my grip, particularly on back days.

    Other than that the routine looks good.
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    Oct 25, 2011 12:40 AM GMT
    Thanks for actually answering me : ) I know I tend to get verbose, so its nice to know some people have reading comprehension.

    Ok I will add on some forearm exercises to arm day. I have never heard of pinch plates, but just looked it up. Since I have never done it, I think I may add that to arm day so I work out my muscles in completely new way.

    Thanks again dude.
  • slimnmuscly

    Posts: 541

    Oct 25, 2011 1:00 AM GMT
    No problem. Pinch plates are brutal, but doing them makes you feel like a beast. A beast with screaming forearms, but still a beast.
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    Oct 25, 2011 1:10 AM GMT
    Why don't you try a push/pull split? That's what I'm doing now and it makes the most sense to me because you'd be giving your body enough recovery time if you did that. You're doing your biceps one day and your back the next day. A back workout is basically a bicep workout as well so you're hitting the same muscle group 2 days in a row. That doesn't make sense to me.
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    Oct 25, 2011 1:19 PM GMT
    Well actually the above isn't in order. I will always separate my arms workout from back and chest days by about 2 days. For example yesterday I did shoulders/calves. Today I will do arms. Wed is rest. Thursday is legs. Friday is back. Then if I'm not Hung over sat or Sunday will b chest. Otherwise chest will be on next Monday.

    So my exact days and order can switch every week depending on my schedule. And its 5 lifting days over 7 or 8 days, once again depending on schedule.


    Lastly I was doing push pull kinda if u look at the top I state my previous workout order and I did bis with back, tris with chest. I need to switch cuz I have had the same order for too long.
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    Oct 26, 2011 3:18 AM GMT
    wolverinecub86 saidWell actually the above isn't in order. I will always separate my arms workout from back and chest days by about 2 days. For example yesterday I did shoulders/calves. Today I will do arms. Wed is rest. Thursday is legs. Friday is back. Then if I'm not Hung over sat or Sunday will b chest. Otherwise chest will be on next Monday.

    So my exact days and order can switch every week depending on my schedule. And its 5 lifting days over 7 or 8 days, once again depending on schedule.


    Lastly I was doing push pull kinda if u look at the top I state my previous workout order and I did bis with back, tris with chest. I need to switch cuz I have had the same order for too long.

    That's not that bad, but I'm still not sure if you're giving yourself enough rest. You're doing chest on Sunday and then triceps on Tuesday so you're basically only resting your triceps 1 day when you do that. You're also working out your chest really hard on Sun so your triceps are going to be done by the time Tuesday comes around. Most people would say to rest at least 3 days.
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    Oct 26, 2011 5:15 PM GMT
    I would keep back and chest on seperate days.

    You may want to think of adding a reverse bicep curl on your arm day.

    Maybe a striaght leg dead lift for the hamstrings.

    A bent over row or T bar row I dont think would make much difference.

    I like to do dumb bell pullovers on chest day.

    Just my two cents worth.
  • Posted by a hidden member.
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    Oct 26, 2011 5:19 PM GMT
    Obvious troll is obvious. I mean, who comes on here for fitness advice? Srsly, this forum is all for crappy "ask a guy who is irrelevant and doesnt get enough attention at all."
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    Oct 26, 2011 5:21 PM GMT
    jpBITCHva said
    Chainers saidObvious troll is obvious. I mean, who comes on here for fitness advice? Srsly, this forum is all for crappy "ask a guy who is irrelevant and doesnt get enough attention at all."

    Oh now Chainey, you're just bitter 'cos you didn't think of it first.


    no offense jp but my attention seeking threads are creative, they dont rip off of everyone else.
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    Oct 26, 2011 5:21 PM GMT
    Chainers saidObvious troll is obvious. I mean, who comes on here for fitness advice? Srsly, this forum is all for crappy "ask a guy who is irrelevant and doesnt get enough attention at all."



    Omg <3 chainers
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    Oct 26, 2011 5:24 PM GMT
    sk8rdom saidI would keep back and chest on seperate days.

    You may want to think of adding a reverse bicep curl on your arm day.

    Maybe a striaght leg dead lift for the hamstrings.

    A bent over row or T bar row I dont think would make much difference.

    I like to do dumb bell pullovers on chest day.

    Just my two cents worth.


    Noted I will add in reverse biceps curls instead of normal barbell bicep curls. And chest pullovers on chest day. I am not keen on the deadlift variations because I can't get the form down except for the standard deadlift and don't want to injure myself. I think lunges r fine enough for my hams.
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    Oct 26, 2011 5:25 PM GMT
    jpBITCHva said
    Chainers said
    jpBITCHva said
    Chainers saidObvious troll is obvious. I mean, who comes on here for fitness advice? Srsly, this forum is all for crappy "ask a guy who is irrelevant and doesnt get enough attention at all."

    Oh now Chainey, you're just bitter 'cos you didn't think of it first.


    no offense jp but my attention seeking threads are creative, they dont rip off of everyone else.

    There is its own kind of amusement in repetition. Classic comedy routines depend on it.


    It actually didnt start as a humourous thread, it started as a very good discussion with Keith actually putting a lot of thought and effort into his answers. It has turned into this over time and gotten way out of hand, plus ruined a good thread. That is why I am so bitter.
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    Oct 26, 2011 5:30 PM GMT
    I generally keep my splits done on a push-pull principle (there is a better sports-mediciney-term for this, but can't be arsed to google it).

    My current plan is this - on alternating days with rest days between:

    Day 1: pushups, chin-ups with legs parallel to floor, dips, 10min of kettlebells swings

    Day 2: KB day - full body compound exercises (KB snatches, cleans&presses, Turkish getups)

    Day 3: pistol squats, lunges, calf raises, deadlifts, 10 min KB swings

    Day 4: KB day - Turkish get-ups, Goblet Squats, Alt. arm KB pulls
  • Posted by a hidden member.
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    Oct 26, 2011 5:33 PM GMT
    ABDUCTORS.
  • Posted by a hidden member.
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    Oct 26, 2011 5:39 PM GMT
    dekiruman saidABDUCTORS.


    Care to elaborate?

    What exercises do u recommend for abductors? R they important? I don't think i have ever done an abduction exercise and I do not want to build any muscle imbalances or weaknesses.
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    Oct 26, 2011 5:40 PM GMT
    jpBITCHva said
    Chainers said
    jpBITCHva said
    Chainers said
    jpBITCHva said
    Chainers saidObvious troll is obvious. I mean, who comes on here for fitness advice? Srsly, this forum is all for crappy "ask a guy who is irrelevant and doesnt get enough attention at all."

    Oh now Chainey, you're just bitter 'cos you didn't think of it first.


    no offense jp but my attention seeking threads are creative, they dont rip off of everyone else.

    There is its own kind of amusement in repetition. Classic comedy routines depend on it.


    It actually didnt start as a humourous thread, it started as a very good discussion with Keith actually putting a lot of thought and effort into his answers. It has turned into this over time and gotten way out of hand, plus ruined a good thread. That is why I am so bitter.

    Now I feel all ashamed of myself (since I really started this whole thing.) I hope you're satisfied, young man.


    You really should be. My god, RJ was a shit show this morning.
  • Posted by a hidden member.
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    Oct 26, 2011 5:43 PM GMT
    jpBITCHva said
    Chainers said
    jpBITCHva said
    Chainers said
    jpBITCHva said
    Chainers said
    jpBITCHva said
    Chainers saidObvious troll is obvious. I mean, who comes on here for fitness advice? Srsly, this forum is all for crappy "ask a guy who is irrelevant and doesnt get enough attention at all."

    Oh now Chainey, you're just bitter 'cos you didn't think of it first.


    no offense jp but my attention seeking threads are creative, they dont rip off of everyone else.

    There is its own kind of amusement in repetition. Classic comedy routines depend on it.


    It actually didnt start as a humourous thread, it started as a very good discussion with Keith actually putting a lot of thought and effort into his answers. It has turned into this over time and gotten way out of hand, plus ruined a good thread. That is why I am so bitter.

    Now I feel all ashamed of myself (since I really started this whole thing.) I hope you're satisfied, young man.


    You really should be. My god, RJ was a shit show this morning.

    That's it. Im going to drink some hemlock now. And it's on your head.


    I shall celebrate your death.
  • Posted by a hidden member.
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    Oct 26, 2011 6:11 PM GMT
    U two should totally continue fighting in my "gaining weight too fast" topic ; p
  • Posted by a hidden member.
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    Oct 26, 2011 6:13 PM GMT
    wolverinecub86 saidU two should totally continue fighting in my "gaining weight too fast" topic ; p


    lol me thinks someone likes the attention my flame wars gives his threads.