new workout split
as of this week i have started training to a different workout split. im in the gym every day now but only lifting four days a week, the other three are cardio and abs and some forearm training. so the split is as follows
monday - chest and triceps
tuesday - back and traps
wednesday - cardio and abs
thursday - delts and biceps
friday - cardio and forearms
saturday - quads, hamstrings and calfs
sunday - cardio and abs
ok, ill have a more detailed training split on my bodyspace page when i have the time to do so. im also changing my diet and i hope to post this soon as well. i hope to keep this training split until the 27th of june when ill be going on holiday for a week and when i come back off holiday it will be back to bulking again!
my old workout split is posted below:
day1 - quads - leg extensions - 3 sets - 30,25,20 reps
- barbell squats - 5 sets - 15,12,10,10,f<10
- leg press - 4 sets - 12,10,10,f<10
- front squats - 3 sets - 10,10,f<10
- leg extensions - 3 sets - 20,15,10
day2 - chest - flat bb press - 5 sets - 25,12,10,10,f<10
- incline bb press - 4 sets - 12,10,10,f<10
- incline db press - 3 sets - 15,12,10
- flat db flye - 3 sets - 12,10,10
- cable cross-over - 4 sets 20,15,12,10
day3 - back - bent barbell rows - 5 sets - 25,12,10,10,f<10
- t-bar rows - 4 sets 12,10,10,f<10
- lat pulldown - 4 sets - 12,10,10,f<10
- incline db rows (2 arms)- 4 sets - 15,12,10,10
- straight arm pulldowns - 4 sets - 20,15,12,10
day4 - rest
day5 - shoulders-seated shoulder press-5 sets-20,12,10,10,f
- seated db press - 4 sets - 12,10,10,f<10
- db side raise - 4 sets - 12,10,10,f<10
- bb shrugs - 6 sets - 25,20,15,15,12,f<10
- rear db raise - 4 sets - 15,12,10,f<10
day6 - lower back,hams - deadlift - 6 sets - 10,5,5,5,5,f<5
-s.l. deadlift - 5 sets - 10,10,10,10,f<10
- good mornings - 4 sets - 10,10,10,f<10
- lying leg curls - 5 sets-15,12,10,10,f<10
- seated calf raises - 5 sets - 20,15,12,10,10
day7 - arms - close grip bench press-5 sets-20,12,10,10,f<10
- lying e-z nose breakers - 4 sets-12,10,10,f<10
- triceps press downs - 4 sets - 12,10,10,f<10
- bb curls - 5 sets - 15,10,10,10,f<10
- alt db curls - 4 sets - 8,8,8,f<8
- concentration curls - 4 sets - 12,12,10,8
day8 - rest
