training split

Howzit everyone , I'm trying a new split can I get some feedback on what you think . I've incorporated biceps twice as I'm concentrating more on them. Thanks.

Mon - chest , bi's

Tues - shoulders

Wed - rest.

Thurs - back , hamstrings.

Friday - quads , forearms

Saturday - tri's , bi's .

Sunday - rest.

I'm running a bulking phase deca testoviron.

Currently 93.5kg, 13% body fat.

I wouldn't do back with hammies.. Rather do back and shoulders. Don't train bi's twice weekly but rather tri's if you want arm size.

jakes wrote: I wouldn't do back with hammies.. Rather do back and shoulders. Don't train bi's twice weekly but rather tri's if you want arm size.

why not bud, when u dead lift your hams and glutes are activated to unless going partials i wouldnt do back and shoulders, keep them seperate...

Hamstrings and quads back-to-back isn't a good idea, leave a day or two between the two. Tri's are also too close to your chest workout, not sure if the test will be able to make up for the lack of recovery but I'd play around with your routine a little more if I were you

hi all, now that u are on that particular topic, i am also asking for advice
my split is-
mon- bi,tri(morn)forearm(evening)
tue- chest(m), back(e)
wed- quads(m), cycling(e)
thr- shoulder(m), tri(e)
fri- fullbody light weights (e)

finally hit the bw 82kg, body fat 15%
am following dj's advice on carbs and proteins

my problem is bf is increasing too fast how do i slow it down but still continue to make gains

DJ wrote:

jakes wrote: I wouldn't do back with hammies.. Rather do back and shoulders. Don't train bi's twice weekly but rather tri's if you want arm size.

why not bud, when u dead lift your hams and glutes are activated to unless going partials i wouldnt do back and shoulders, keep them seperate...

Stiff leg deadlifts... I see normal deads more as a strength movement, I do it on a saturdays.
My current training split is:
Chest and triceps
Calves and back
Bi's and shoulders
Hams and quads
Calves and abs
Shoulders and back (saturday, heavy deadlifts)

I hit calves and back twice as well as shoulders as these are areas I would like to improve in. But I mix it up often.. My spits are constantly changing

DJ wrote:

jakes wrote: I wouldn't do back with hammies.. Rather do back and shoulders. Don't train bi's twice weekly but rather tri's if you want arm size.

why not bud, when u dead lift your hams and glutes are activated to unless going partials i wouldnt do back and shoulders, keep them seperate...

Stiff leg deadlifts... I see normal deads more as a strength movement, I do it on a saturdays.
My current training split is:
Chest and triceps
Calves and back
Bi's and shoulders
Hams and quads
Calves and abs
Shoulders and back (saturday, heavy deadlifts)

I hit calves and back twice as well as shoulders as these are areas I would like to improve in. But I mix it up often.. My spits are constantly changing

Day 1 - Chest
Day 2 - Biceps/Triceps
Day 3 - Shoulders
Day 4 - Hams/Quads (gives a chance to rest the upper body)
Day 5 - Back/Biceps (when you do back you also do bicep. First do back then move to Bicep)
Day 6 - Forearms/Calves
Day 7 - Rest


As Jakes said Tricep makes your arms look "fuller", just be carefull not to overtrain them. Try keeping small muscle groups together and big muscle groups on their own. If you don not want to train 6 days a week add Forearms with chest and calves with shoulders

Mon - Full leg workout
Tues - Chest and Abs
Wed - Back, Traps, Forearms
Thurs - Shoulders and Abs
Fri - Bi's and Tri's

Followed by 10 to 20 min bike/walk or jog. Saturday work on one body part like chest or tri's whatever I feel like. Sunday Rest Day