Splitting the routine?

[elahtladsltd]

Hey guys and gals, i am trying to re-disgn my training schedule and was thinking something like this....

Am 23 on test prop prefer the stuff to 300etc....and eat shed loads and never feel recovery is a problem, just wanna know if it all looks good etc

Day 1: Chest and Tri's
Flat Bench Press - 5x5
Incline DB Press - 4 Sets of 8
Chest Dips - 1 Set Failure
Close Grip Bench - 4 Sets of 8
EZ Skullcrushers- 4 Sets of 8

Day 2: Back
Deadlifts - 5x5
Weighted Pull Ups - 5 x 5
Seated Cable Rows - 3 Sets of 8
Lat Pulls: 3 Sets of 8

Day 3: Legs
Squats - 5 x 5
Leg Press (Machine) - 4 Sets of 8
Hammy Curls: 4 Sets of 8
Calf Raises - 4 Sets of 8

Day 4: Shoulders & Biceps
Barbell Overhead Press - 5x5
Shrugs - 4 Sets of 8
Lateral Side Raises - 3 Sets of 8
Preacher EZ Curls - 4 Sets of 8
Incline DB Curls - 4 Sets of 8

Day 5: Rest

I am thinking about maybe swapping shoulders and bi's with legs what ya think?

Gotta Love Going Heavy

 

[walker11]

yea, switch shoulders and bis with legs. other than that it looks good bud.

 

[elahtladsltd]

kk sweet bud,

my only concern was with day 2 being back, would it not benefit my trapz slightly more with a days rest in between back and shoulders as they get worked a little with both?

 

[walker11]

If your schedule allows you to put a rest day in there then i would do that. You could also move shrugs to your back day, i do shrugs on my ME deadlift days and have a day off between then and DE bench (chest, tris, and shoulders). I set it up that way because traps are a pulling muscle so i believe it should be done with the rest of my pulling motions. But its your call, i see a lot of people do traps with shoulders and a lot of people do them with back/deadlift work. IMO if you have a rest day in there then you should be fine either way.

 

[glubgawd]

Day 1: Back/Shoulders
Deadlifts - 5x5
Weighted Pull Ups - 5 x 5
BENT OVER BB Rows - 3 Sets of 8
Barbell Overhead Press - 5x5
Shrugs - 3 Sets of 8
Lateral Side Raises - 3 Sets of 8

Day 2: Rest

Day 3: Chest and Tri's
Flat Bench Press - 5x5
Incline DB Press - 3 Sets of 8
Close Grip Bench - 5x5
EZ Skullcrushers- 3 Sets of 8
Chest Dips - 1 Set Failure (This would be much more effective NOT to failure. Make it 2 sets instead)

Day 4: Rest

Day 5: Legs/Biceps
Squats - 5 x 5
Leg Press (Machine) - 4 Sets of 8
Hammy Curls: 4 Sets of 8
Calf Raises - 4 Sets of 8
Preacher EZ Curls - 4 Sets of 8
Incline DB Curls - 4 Sets of 8

Day 6: Rest

Day 7: Rest or repeat

I would re-arrange the workout to whats above in quotes.

It gives you extra rest days and better spacing between workouts.

Still lets you hit biceps 2x a week if that's what you want (if not, swap biceps with shoulders in the above)