Split routine to check 3/1/2-3

[lachu543]

Hi,

22 Years Old,
6-8h sleep a day,
~4000cals ( 1,5g proteins per 1pound ),
250mg test e week
400mg tren e week
40mg dbol a day

Mon. Chest + Bic
Tue. Back
Wed. Shoulders + Tric
Thu. OFF
Fri. Legs
Sat. Training from Mon.
Sun. Training from Tue. or OFF

So next week will be start from Shoulder + Tric ( if i will be train in Sunday ) or from Back ( if i will be OFF in Sunday ). One body part per 4/5 day.

Legs:

Squats 5s
Leg Press 5s
Isolation Exercise I 4s
Isolation Exercise II 4s
DLDSL 5s
Isolation Exercise I 4s
Calve Raise 5s

Chest + Biceps

Barbell Bench Press 5s
Incline Dumbbell Press 4s
Incline Dumbbell Flyes 4s
Isolation Exercise I 3-4s
Isolation Exercise II 3-4s

Barbell Curl 5s
Dumbbell Curl 4s
Isolation Exercise 3-4s

Back

Dead Lift 5s
Barbell Row 5s
Dumbbell Row 4s
Isolation Exercise I 4s
Isolation Exercise II 4s
Barbell Shrug 4-5s

Shoulders + Tric

Dumbbell Press 5s
Barbell Military Press Smith 4s
Lateral Dumbbell Raise 4s
Front Dumbbell Raise 4s
Face Pull 4s

Dips 5s
Scullcrushers 4s
Isolation Exercise 3-4s

Isolation Exercise = Hammer Machine/Machine/Cable
Only 1-2 ( in main exercises sometimes 3 becouse it will be on low reps ) sets to failure.
In main exercises i will try to up with weight from training to training.
In extra exercises i will use any rest-pause sets, drop-sets etc.

Any opinions?

 

[Farney]

sorry to eaves drop on your post, i cant figure out how to start a new threat on this forum.. it has been years since i have been on these sights. any help would be greatly appreciated. then if a moderator could delete this off of your post i would appreciate as i feel bad about posting this on your territory.

 

[tbonexl]

How do u train your back the day after hitting bi's? Doesn't seem efficient to me at all.

 

[Mrrippedzilla]

That's actually a pretty good base to start from for hypertrophy - you've got the right idea about training a muscle group every 5th day (don't do it more often than this).

As Tbone said, your split needs to be rearranged abit, maybe go for something like:

Chest & Tri
Back & Bi
OFF
Shoulders
Legs

Since your biceps will be hit on back day anyway, it makes sense to put them together.
You also get an extra day off for your shoulders since they get hit on chest day - you can swap the shoulder & leg days around if you wish.

I'd also be slighly concerned about the volume your using - especially on leg (32 sets!) & back day.
Obviously we don't know exactly what rep ranges your using but for muscle hypertrophy:
You want to be doing around 40-60 reps per muscle group on the compound exercises with an extra 20-30 reps of isolation work. Studies show that this is the best method for optimal muscle growth, so you might want adjust the amount of sets your doing to fit this