2 day split

[weasel0803]

Hy everybody!

well gymnastics has kicked finally in again and I think I have to come of my 3 day split to not overtrain. I'll be doing gymnastics on modays and thursdays for 2h.

So what would you think of this split for some strength and mass gains:

Day1
Squat 3x5
Reverse Lunges 3x8
Standing Military Press 3x5 (or 3x8?)
Dips 3x8
Close grip chins 3x8

Day2
DL(alternate with sldl every week) 3x5 / 3x8
Bench press 3x5
BB rows 3x5
Incline DB Press 3x8 or hang clean 3x8?
Wide grip Pull Ups 3x8

What do you guys think of the rep and exercise selection?

Oh yes, sunday is cardio day with 45 mins of swimming (including some sprints as well).

Any suggestions and tips will be highly appreciated.

Greetz

 

[pullinbig]

youy have some body parts in both routines. make sure to seperate them out. heres an example. this is the routine i am currently doing.

d1 back and legs

d2 chest shoulders tris bis

 

[weasel0803]

thanks PB! as always good advice.

After your light/heavy split which was producing very good results (got more cut and strength went up) I hit a plateau after 10 weeks and switched to a vertical/horizontal/legs approach, which I liked a lot. This is why I decided on the above.

However, how whould that look in relation to your advics:

Squat/DL alternate each session 3x5
SLDL/ Leg Press 3x8
Reverse Lunges 3x8
BB rows 3x5
Wide grip chins 3x8

Flat Bench 3x5
Military Press 3x5 or 3x8?
Incline DB 3x8
Dips 3x8
Close grip chins 3x8

Greetz

 

[pullinbig]

that looks fine. give it a shot and see how you hold up to those set and rep ranges. change as needed if needed.

 

[weasel0803]

Will post up results and tweaks if it gets too much. Might have to drop one set of lunges and incline db but will see how it goes. Maybe change some rep schemes to 6-8.

greetz