The Split ( this split is terrible IMO....ok for a change of pace but the last split I would post as advice)
"If you are still training body parts and not movements, you have missed a signifigant amount of information written on the subject of resistance training in the past 10 years."
-Mike Boyle
Monday: Chest/Biceps Push
Tuesday: Legs
Wednesday: Off Legs
Thursday: Shoulders/Traps
Friday: Back/Triceps Pull
Saturday: Watch the game
Sunday: Rest
The Bench Blastoff Routine
Day 1: Chest/Biceps
Flat Bench Press 4 sets of 6-8 reps
Incline Dumbbell Press 3 sets of 8-10 reps
Cable Crossover 3 sets of 10-12 reps
Alternating Dumbbell Curls 4 sets of 8-10 reps Do on pull day
Seated Preacher Curls 3 sets of 10-12 reps Drop this
Day 2: Legs
Squat 3 sets of 8-10 reps
Leg Press 3 sets of 8-10 reps
Leg Extensions 3 sets of 10-12 reps Drop this
Leg Curls 3 sets of 10-12 reps SLDL is a much better movement
Day 3: Off
Day 4: Shoulders/Traps
Font Military Press 3 6-8 reps Do on push day
Upright Rows 3 sets of 8-10 reps
Lateral Riases 3 sets of 10-12 reps
Dumbbell Shrugs 3 sets of 8-10 reps Do with Deadlifts/or on back day
Day 5: Back/Triceps
Pullups 3 sets of 10-12 reps
Bent Over Barbell Rows 3 sets of 6-8 reps
Lat Pulldowns 3 sets of 8-10 reps
Close Grip Bench Press 3 6-8 reps Do on push day
Tricep Extensions 3 sets of 8-10 reps Drop this
No Dead lifts???? Why????
Day 6: Off
Day 7: Off
Points To Remember:
Ø Make sure you're not overtraining.
Ø Work your bench press only once per week. Total BS
Ø Ditch the self-destructing negative thoughts.
Ø Don't waste your energy with surplus warm-up sets.
Ø Train your back just as hard as your chest.
Ø Set a specific goal.
Ø Try performing less repetitions when benching. High, med and low are best...mix it up
Ø Drive with your heels, widen your grip, arch your back, and retract your shoulder blades!
Just a few of the things I disagree with
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