Been using this split in some form or another for awhile now, and would like to change it up a bit, concentrating on quads , this is what i have in mind now :
Monday - chest
Incline barbell press 2 warm up sets 4 x 10-6
Slight incline dumbell press 4 x 10-6
same incline flyes 4 x 10-8
usually finish off with 2-3 sets cable x overs 12-15 reps
i am considering adding in 3-4 sets bench pullovers
Tuesday - Back
wide grip pulldowns 4 x 10-6
bent barbell rows 4 x 8-6
deadlifts 4 x 6-5
seated rows 3 x 8 superset with
wide grip straight arm pulldowns 3 x 10
hyperextensions 3 x 12
wednesday - quads
Leg extension warm up 2-3 x 20
squats 5-6 x 20/15/10/8/6/6
leg press 4 x 15-8
leg extension 4 x 12 2 sec pause at top of each rep
Thursday - delts
Seated dumbell raises 4-5 x 10-6
Side raises 4 x 10-8
one arm side raises 3 x 10-8
rear raises 4 x 10-8
Friday - arms
barbell curls 5 x 10-6
incline dumbell curls 5 x 10-6
Hameer curls 2-3 x 10
Rope extensions 4 x 10
close grip bench press 4 x 8-6
seated dip machine 4 x 8-6
Saturday - hams (this i have been bad at and seem to only hit every second week due to time constraints)
Stiffleg dead lifts 5 x 10-8
lying leg curls 4 x 10-8
i train calves every tues thurs and sat
standing calve raises 5 x 15 alt seated calve raises 5 x 15
then 1 day a week standing calve raises supersetted with seated calve raises 30 sec rest between sets x 3 sets
abs trained every monday wed friday
currently trying to drop bodyfat so carbs have been low, i do 45 min cardio 5-6 times a week and i throw in an evening 60min session 1-2 a week as well if possible , this will stop in the next 3-4 weeks as i would have achieved my goal thankfully
