My current training routine !

[happy.time]

I wanted some opinions/suggestions/comments. Here is the split:

MON

Chest.
Decline Bench press 2 x 5
Incline Bench press / Incline Flyes (superset) 1 x 10 + 5 rest pause.

Shoulders.
Upright rows / Db side raises (superset) 1 x 10 + 5 rest pause.

Triceps.
Dips 2 x 5
Close grip bench press 1 x 10 + 5 rest pause.


WED

Legs.
Squat 2 x 5
Hacklift / legpress (superset) 1 x 15 + 5 rest pause.

Straight-leg deadlift 2 x 5
Good-morning (smithmachine) / Lying leg curl (superset) 1 x 15 + 5 rest pause.

45° Calf Press 1 x 12 ( 15 sec stretch on every rep)
Seated Calf Raises 1 x 12 ( 15 sec stretch on every rep)


FRI

Back.
Partial deads 2 x 5
Chins / Bb bent-over row (superset) 1 x 10 + 5 rest pause.

Biceps.
Underhand Chin-up 2 x 5
Underhand pulldown 1 x 10 + 5 rest pause.

Do a need more exercises for posterior deltoid ?

Currently 25 yo. 5'9.8" 230lbs 16-17%bf (No AAS) locking forward to my first cycle soon !!

 

[pullinbig]

never seen anyone do gms on a smyth.

you could add rear delts on chest.

better to have at least three days between legs and back.

 

[happy.time]

Is this a better split ? 4 split on 8-9 days.

MON

Legs.
Squat 2 x 5
Hacklift / legpress (superset) 1 x 15 + 5 rest pause.

Straight-leg deadlift 2 x 5
Good-morning (smithmachine) / Lying leg curl (superset) 1 x 15 + 5 rest pause.


WED

Chest.
Decline Bench press 2 x 5
Incline Bench press / Incline Flyes (superset) 1 x 10 + 5 rest pause.

Triceps.
Dips 2 x 5
Close grip bench press 1 x 10 + 5 rest pause.


FRI

Back.
Partial deads 2 x 5
Chins / Bb bent-over row (superset) 1 x 10 + 5 rest pause.

Biceps.
Underhand Chin-up 2 x 5
Underhand pulldown 1 x 10 + 5 rest pause.


Mon

Shoulders.
Upright rows / Db side raises (superset) 1 x 10 + 5 rest pause.
Bent-over Db raises 1 x 10 + 5 rest pause.

Calfs.
45° Calf Press 1 x 12 ( 15 sec stretch on every rep)
Seated Calf Raises 1 x 12 ( 15 sec stretch on every rep)

Do a need any more exercieses on shoulder day ? presses ?

OR


MON

Legs.
Squat 2 x 5
Hacklift / legpress (superset) 1 x 15 + 5 rest pause.

Straight-leg deadlift 2 x 5
Good-morning (smithmachine) / Lying leg curl (superset) 1 x 15 + 5 rest pause.

45° Calf Press 1 x 12 ( 15 sec stretch on every rep)
Seated Calf Raises 1 x 12 ( 15 sec stretch on every rep)



Thursday

Back.
Partial deads 2 x 5
Chins / Bb bent-over row (superset) 1 x 10 + 5 rest pause.

Biceps.
Underhand Chin-up 2 x 5
Underhand pulldown 1 x 10 + 5 rest pause.


FRI

Chest.
Decline Bench press 2 x 5
Incline Bench press / Incline Flyes (superset) 1 x 10 + 5 rest pause.

Shoulders.
Upright rows / Db side raises (superset) 1 x 10 + 5 rest pause.

Triceps.
Dips 2 x 5
Close grip bench press 1 x 10 + 5 rest pause.

Do a need more exercises for posterior deltoid ?
Any opinions/suggestions/comments ?

 

[pullinbig]

you lost me then.

heres one sim to what you got.

monday legs

wed chest shoulders tries

friday posterior

 

[happy.time]

Is this better than ?

MON

Legs.
Squat 2 x 5
Hack Squats 2 x 20
legpress 2 x 20

Straight-leg deadlift 2 x 5
Good-morning (smithmachine) 2 x 20
Lying leg curl 2 x 20

45° Calf Press 1 x 12 ( 15 sec stretch on every rep)
Seated Calf Raises 1 x 12 ( 15 sec stretch on every rep)

WED

Chest.
Incline DB presses 2 x 5
Incline Bench press 2 x 5 + 1 x 10 + 5 rest pause. (total 3 set)

Shoulders.
Upright rows 2 x 5 + 1 x 10 + 5 rest pause. (total 3 set)
Db side raises 1 x 10 + 5 rest pause.
Rear lateral db raises 1 x 10 + rest pause.

Triceps.
Close grip bench press 1 x 10 + 5 rest pause.



FRI

Back.
Partial deads or deads 3 x 5
Chins 2 x 5 + 1 x 10 + 5 rest pause. (Total 3 set)
Bb bent-over row 2 x 5 + 1 x 10 + 5 rest pause. (Total 3 set)

Biceps.
Underhand Chin-up 1 x 10


Partial deads or deads ? Opinions ?

I dont now if a gone have any extra sets on biceps/triceps.. Opinions ?

Do I need to do overhead press for shoulders consider all incline work ?

 

[pullinbig]

Is this better than ?

MON

Legs.
Squat 2 x 5
Hack Squats 2 x 20
legpress 2 x 20

Straight-leg deadlift 2 x 5
Good-morning (smithmachine) 2 x 20
Lying leg curl 2 x 20

45° Calf Press 1 x 12 ( 15 sec stretch on every rep)
Seated Calf Raises 1 x 12 ( 15 sec stretch on every rep)

WED

Chest.
Incline DB presses 2 x 5
Incline Bench press 2 x 5 + 1 x 10 + 5 rest pause. (total 3 set)

Shoulders.
Upright rows 2 x 5 + 1 x 10 + 5 rest pause. (total 3 set)
Db side raises 1 x 10 + 5 rest pause.
Rear lateral db raises 1 x 10 + rest pause.

Triceps.
Close grip bench press 1 x 10 + 5 rest pause.



FRI

Back.
Partial deads or deads 3 x 5
Chins 2 x 5 + 1 x 10 + 5 rest pause. (Total 3 set)
Bb bent-over row 2 x 5 + 1 x 10 + 5 rest pause. (Total 3 set)

Biceps.
Underhand Chin-up 1 x 10


Partial deads or deads ? Opinions ?

I dont now if a gone have any extra sets on biceps/triceps.. Opinions ?

Do I need to do overhead press for shoulders consider all incline work ?

that looks better. try it out and see how it does. what works for one dont necessarily work for another. but it looks ok.

it may be too much on some of the days but only one way to tell. i think 1x20 is plenty where you have 2x20 listed.

 

[happy.time]

that looks better. try it out and see how it does. what works for one dont necessarily work for another. but it looks ok.

it may be too much on some of the days but only one way to tell. i think 1x20 is plenty where you have 2x20 listed.

That was one thing a was going too ask you about. I think a cut back to 1 x 20 !

Tanks pullingbig !!

 

[pullinbig]

let us know how it works out for ya.