Little changes-for big results?
Sounds like the title of an article in Men’s Health? This week I’ve decided to make changes to my regular split.
Usually I split
Legs
Chest Delt Tri’s
Back Bi’s Forearms
I’ve decide to pair back and shoulders ,and chest and arms. While I’ve made improvements using the old split, my shoulders seem to be stuck in the same place for too long. It’s time to focus on shoulders, instead of sandwiching them between two other bodyparts..Also,I’ve decided to add exercises I havn’t done in ages. For example ,before Wednesdays leg workout , I hadn’t done walking dumbbell lunges in about 2 years. Same for shoulders before yesterday’sworkout, I hadn’t done dumbbell presses for roughly 2 years either. So I’m hoping these suttle changes will lead to HUGE (meaning slightly visible) gains. Last night was a trial of the new Back and delt split……Here we go.
Chins (warmup0
2×10
1×9
Reverse grip barbell rows
295 2×5
Dumbbell rows
125 2×6
Reverse grip pulldowns
225 1×4
Dumbbell shoulder presses
65 2×8
70 1×6
Lateral raises
40 1×6 1×8
Bent laterals
70 1×8
Barbell shrugs
385 1×9
So that’s it. Beat my previous maxes for both bar and dumbbell rows,bent laterals and shrugs, if only by 1 rep . But 1 rep after another adds up. Next workout will be the new and improved chest and arms split , we’ll se if I can rustle up a spot for those 100 pounders I’ve been eying.
