The best damn SPLIT I have ever done

[OMEGA]

day 1

chest and biceps

day 2

bike for 1 hour

day 3

deltoids triceps

day 4

legs

day 5

back

day 6

off

day 7

bike for 1 hour


I am doing this now after my successfull cutting
for some reason since I have been doing this porgram in this exact order, I have been getting stronger than ever

 

[E-Swift25]

My split is the same except I do bi's and back together. Do you feel like the extra bicep work from your back workout effects your normal bicep workout?

 

[OMEGA]

good question.

no it does not bother in fact I think it helps

My mind muscle connection with my back is very good, so I can phase out my bi's alot.

but they do get some work.

I feel that because they do get a little pumped that day they are primed for when I really nail them on the chest and bicep day.

I take that approach with doing chest before shoulder day as well.

I use my deltoids, but not so much that they are spent when I do shoulders

on the shoulder day they are primed as well from the previious chest day so I can them just like my bis


does this make sense?

 

[bigdelt69]

Before my injury I was doing a split almost just like that. Worked great, only difference was that I was doing chest and tri's instead of shoulders and tri's. One thing I found that really put some extra mass on my arms was to alternate which one I trained first. One week I would do like 17 sets for triceps and 4 sets for chest, the next week I would do chest for 14-17 sets and only do triceps for 5.

 

[irishfireman]

what are the sets and reps like in your routine.

 

[OMEGA]

I ma taking some time off now

but I always do five sets for each exercise and the last set I go all out for about 8-10 reps using negatives at the end.

the other sets are medium level intesity, the focus is for streching and contraction and flooding the muscle with blood.

the last set os for power