Please critique my new 5 Days split!

[Atarii]

Please critique my routine-5 Days split

Goal: Currently to get to 10% BF

Current weight: 225 (18%BF)
Protein Intake: 200-220
Carbs intake: 180-200
Fat: 30-50 I keep this low

(This is not a log)

I am cutting on the EC stack I am aiming for a 2-2.5 pound weight loss a week which I have achieved on the diet and nutrition plan I have made which is rock solid..Lots of Tuna, steaks, chicken All lean with Good wholesome carbs coming from fruit, before 6pm, oatmeal, and brown rice.

Week 1 cutting 2 pound weight loss
Week 2 cutting 2.5 pound weight loss
Week 3 Cutting 2 pound weight loss

This will be a fresh week 4 for me. I took Friday+Saturday+Sunday off so my body would be ready for the new workout regimen I have planned for it. Previous to this I was doing heavy training based off the 5x5 principle for keeping my strength. So changing to higher reps I’m hoping will be a new stimulus for my body and I expect some great results from it.

If you feel you need to rip me a new one for something that is wrong in this routine by all means, that's why I posted!

Monday - Chest

Incline BB Bench Sets 4 Reps, 12,10,8,6
Flat BB Bench press Sets 4 Reps, 12,10,8,6
Machine Flies(last set negatives) Sets 4, Reps, 15,12,8,6

Tuesday – Back

Pullups Sets 4 Reps,15,12,10,8
Deadlifts Sets 4, Reps, 12,10,8,5
Cable Rows Sets 4 Reps, 12,10,8,8

Wendsday- Legs

Leg extensions Sets 4 Reps, 15,12,10,8
Leg Curls Sets 4 Reps, 15,12,10,8
Squats Sets 4 Reps, 12,10,8,6

Thursday – Shoulders

Lateral Raises Sets 4 Reps, 12,12,12,12
Bent Laterals Sets 4 Reps, 12,12,12,12
Shoulder Press DB Sets 4 Reps, 12,10,8,6

Friday – Arms

Dumbell Curls Sets 4 Reps, 15,12,10,8
Barbell Curls Sets 4 Reps, 12,10,8,6
Single arm Preacher Curls Sets 4 Reps, 12,10,8,6
Tricep Dips Sets 4 Reps, 12,12,12,12
Close Grip Bench Press Sets 4 Reps, 12,10,8,6, 2

[Atarii]

Not one person??

hmmm not as active as I was told interesting...

:wtf

[powerrack]

Just me but I would do:

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms
Friday: Legs
Weekend: Off

I don't like keeping my leg and back workouts so close together due to recovery needs and the potential for injury from lack of the recovery.

[RagingRandy]

I am looking for a 5 day routine. I will give yours a try. When decreasing the reps are you increasing the weight? If so, by how much?

Thanks

[rickyboy36]

You dont like training on weekends?If so id do this instead:

chest
back
off(cardio)
legs
shoulders
arms
Off(cardio)

Id add in supersets and drop sets and maybe 15 mins cardio after every weight session..

[Ritch]

Not enough back exercises, and don`t do negatives while dieting I saw you had them planned on chest day. Your leg day sucks. No calve work? Personally would not train legs after doing deadlifts the day before. Your arm day has 3 bicep and only 2 tricep movements. You need another tricep movement. Your biceps exercises are very similar hitting the same heads with dumbell curls then barbell curls. Maybe start with the barbell curls then do incline dumbell curls.

[O-Train]

You shouldn't have the amount of reps set beforehand. How are you going to push yourself if you already know exactly how many reps you need to do? Going to the gym to just work shoulders or just work arms is a waste of time. Actually I really don't like this split. You're going to the gym 5 days out of 7 but not really doing a whole lot. Also doing deadlifts the day before squats won't work.

I hate to be critical and not give constructive feedback but what I would suggest is completely different and probably not suitable for you. I would literally change everything so hopefully someone else can be of more assistance.

[Ritch]

^^^ I agree going to the gym to do just shoulders is a waste of time, unless you do some calves and abs and cardio. Arms by themselves though I think is fine.

[Atarii]

How am I not doing a whole lot? I don't understand sounds like you just don't like splits and it's your opinion and not what works for different people besides your own self....

The sets/reps aren't exact it's just a general goal to hit. I know what weights I'm already using just from guesstimating since I know my body pretty damn well by now :) and I just simply work towards goals periodically once I hit my sets/reps I wrote down I increase the poundage and it's periodically increased weight, or reps, or sets...

An increase to the weight/reps/or sets = more muscle no matter how you cut it. Plus to my body this is alot Infact I did chest and couldn't finish a few sets but, got a great workout none the less simply leaving me hungry for the next week i go in the achieve my goal i set out on paper!

If you have a better routine for me to follow I'd love to see it, because this is what I've personally come up with and if you think it's crap then please put up a better one :)

Btw 3 times a week dont really do much so my secondary option besides this workout with be an upper/lower split mon/tues Wed off Thurs/Friday.

Thanks guys for the input so far, but i still dont really see any suggestions just alot of "I wouldn't do that" which doesn't really mean anything unless you explain yourself clearly so I can understand what your point is.

Take care.

[Shortdave]

Monday - Chest

Incline BB Bench Sets 6 Reps, 12,10,8,6,3,3
Flat BB Bench press Sets 4 Reps, 12,10,8,6
Machine Flies Sets 3, Reps, 15,15,15

Tuesday – Back

Deadlifts Sets 6, Reps, 12,10,8,5,3,3
Pullups Sets 4 Reps,15,12,10,8
Cable Rows Sets 4 Reps, 12,10,8,8

Wednesday- Arms

Dumbell Curls Sets 4 Reps, 15,12,10,8
Barbell Curls Sets 4 Reps, 12,10,8,6
Hammer Curls Sets 2 Reps, 15,15
Tricep Dips Sets 4 Reps, 12,12,12,12
Close Grip Bench Press Sets 4 Reps, 12,10,8,6, 2
Tate Press Sets 2 Reps, 15, 15

Thursday – Shoulders

Shoulder Press DB Sets 4 Reps, 12,10,8,6
Lateral Raises Sets 4 Reps, 12,12,12,12
Face Pulls Sets 4 Reps, 12,12,12,12


Friday – Legs

Squats Sets 6 Reps, 12,10,8,6,3,3
Leg extensions Sets 4 Reps, 15,12,10,8
Leg Curls Sets 4 Reps, 15,12,10,8


That's how I would do it.

[gustavo77]

I do not have a lot of time right now but just glancing at your split you have back and legs on consecutive days....this can put a ton of stress on your CNS and effect your recovery/growth...just a thought...

[Atarii]

Thanks, I'm going to be re-aranging some things around so that legs and back are furthest away from each other now.

:a+

[Atarii]

So Pretty much I'm looking at

Monday-Chest
Tuesday-Back
Wendsday - Cardio light stuff get the blood goin for a good 45mins
Thursday- Shoulders
Friday- Legs

Been working my ass off with getting a Solid routine down and I'm positive it's my single weak point is my planning of workouts. I'm sure with the advice from you guys this is going to become my strong point! So looking at what everyone had to say I've put this together and I think it's pretty good go ahead and rip it apart again lol

Monday - Chest

Incline BB Bench Sets 4 Reps, 12,10,8,6
Incline Flies(Db) Sets 4 Reps, 12,10,8,6
Machine Flies(last set negatives) Sets 4, Reps, 15,12,8,6
Dips Sets4 Reps, 12,12,12,12
Tri-cep Push downs Sets4 Reps, 12,10,8,5

Tuesday - Back

Deadlifts Sets 4, Reps, 12,10,8,5
Pullups Sets 4 Reps,15,12,10,8
Cable Rows Sets 4Reps, 12,10,8,8
Concentration Curls Sets 4 Reps, 12,10,8,6
Cheat curls Sets 4 Reps, 10,8,6,2


Wednesday- Cardio


Thursday - Shoulders

Lateral Raises Sets 4 Reps, 12,12,12,12
Bent Laterals Sets 4 Reps, 12,12,12,12
Shoulder Press DB Sets 4 Reps, 12,10,8,6
Push Presses(Cheating) Sets 2, Reps, 4,4



Friday- Legs

Leg extensions Sets 4 Reps, 15,12,10,8
Leg Curls Sets 4 Reps, 15,12,10,8
Squats Sets 4 Reps, 12,10,8,6
Leg Press Sets 4 Reps, 15,12,10,8


And big thanks for the help guys, it's all being heard :)

[gustavo77]

You need more arms in there bro...there are some great splits out there but you can try this:

Day 1: Chest, bi's
Day 2: Quads, hams, calves
Day 3: off or cardio, abs and calves (do not calves train the day before)
Day 4: Front, side delts and tri's
Day 5: Back and rear delts, traps
Day 6: OFF
Day 7: cardio, abs and calves or repeat day 1 etc...

OR

Day 1: Legs (quads, hams and calves..blast'em)
Day 2: Chest
Day 3: rest or cardio/abs
Day 4: Back
Day 5: Shoulders, traps
Day 6: Biceps, triceps
Day 7: REST!!

[Atarii]

Day 1: Chest, bi's
Day 2: Quads, hams, calves
Day 3: off or cardio, abs and calves (do not calves train the day before)
Day 4: Front, side delts and tri's
Day 5: Back and rear delts, traps
Day 6: OFF
Day 7: cardio, abs and calves or repeat day 1 etc...

Looks like you took you took legs/back reversed them. On a side note I'm really impressed you took the time you look at this more in depth thanks. I'm sort of wondering why you'd reverse legs and back?? Also, Where are my arms lacking int his routine. I hit Tri's with my chest, and Bi's on my back day. So after the compound lifts the smaller arm muscles are isolated and worked on individually.

Great input.

[Atarii]

hmmm I know it took me a day or two but, did you put legs before back because of squats?

I'm going to do what you said,

chest
legs
off
shoulders
back

Then the squats and dead lifts can be preformed at 100% which are the ost important I think for overall body comp.

Thanks this has seriously helped me out.


As a funny side note: Trainer I talked to told me to basically do chest/back/legs like 2-3 times a week and eat less.....Apparently that's how you grow guys!! L-Oh-L

[Zeron]

You need more arms in there bro...there are some great splits out there but you can try this:

Day 1: Chest, bi's
Day 2: Quads, hams, calves
Day 3: off or cardio, abs and calves (do not calves train the day before)
Day 4: Front, side delts and tri's
Day 5: Back and rear delts, traps
Day 6: OFF
Day 7: cardio, abs and calves or repeat day 1 etc...

OR

Day 1: Legs (quads, hams and calves..blast'em)
Day 2: Chest
Day 3: rest or cardio/abs
Day 4: Back
Day 5: Shoulders, traps
Day 6: Biceps, triceps
Day 7: REST!!

Atari consider, Gus's split I used routine very close in the past with good results bro....and REST means REST!

Z.....

[Atarii]

Got legs tomorrow then I'm off to do his routine :)

[Doryphorus]

Day 1: Chest, bi's
Day 2: Quads, hams, calves
Day 3: off or cardio, abs and calves (do not calves train the day before)
Day 4: Front, side delts and tri's
Day 5: Back and rear delts, traps
Day 6: OFF
Day 7: cardio, abs and calves or repeat day 1 etc...

Looks like you took you took legs/back reversed them. On a side note I'm really impressed you took the time you look at this more in depth thanks. I'm sort of wondering why you'd reverse legs and back?? Also, Where are my arms lacking int his routine. I hit Tri's with my chest, and Bi's on my back day. So after the compound lifts the smaller arm muscles are isolated and worked on individually.

Great input.


I also use a routine very similar to this, and have had excellent results.

I can't speak for Gus and his reasons behind the switch, but I know for myself the leg and back day are reversed because I can't do Chest/bis on one day, and then still do a proper back workout the next day.

[Atarii]

So just to make sure.

When I'm doing my big lifts Squats, Bench, Deads.

Always always do my isolation's after? I heard you can pre-exhaust the muscles to weaken the muscles and when lifting. Your body will be putting forth all it's efforts to lift.

Please someone explain, debunk confirm?

[Doryphorus]

So just to make sure.

When I'm doing my big lifts Squats, Bench, Deads.

Always always do my isolation's after? I heard you can pre-exhaust the muscles to weaken the muscles and when lifting. Your body will be putting forth all it's efforts to lift.

Please someone explain, debunk confirm?

http://www.canadabodybuilding.com/forums/showthread.php?t=5562 --> This is a thread about pre-exhaustion

[Atarii]

awesome, thanks!

[VIPpits]

What are cheat curls and if you are looking to tone is 12 reps enough? I do up to twelve on everything should I be doing less reps for mass like 8?

[Atarii]

For my body yes 12 is more than enough, as for cheat curls I throw the weight up in a controlled motion then do a negative. It's so I can do more weight than my other arm movements which are much more controlled.

Plus I respond to them very well, past 2 weeks I put on half an inch on my arm :) so that's good enough for me to continue with in my workouts :D

Btw.....whats with the rain in Vancouver..Isn't it spring?

[sneakyfingers]

More excercises for legs, back and tris. Also, split up your legs and back. i wouldnt hit deads and squats back to back like that

[Atarii]

I switched up to Gus's routine actually :)

[sneakyfingers]

Gustavo perhaps switched up legs and back for you to limit the strain on your shoulder ligaments. Doing chest and back requires signigicant shoulder assistance and training them back to back, you are risking an injury. I know I for one do not like training chest, shoulders or back on consecutive days due to possible shoulder instability. Just my personal opinion. I would go with Gustavo's split. I like how it is set up and usually run a split like that the majority of the time.