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USAF
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1,519 Posts
Discussion Starter #1 (Edited)
Please help me improve my split, it's been working great so far but I am unsure if some of the rep ranges I'm using or number of sets could be improved upon.

Push
Seated DB shoulder press 3 sets 6-10 (Shoulders, Triceps) 35 lbs
Cable Pushdowns 2 sets 6-10 (Triceps isolation) 60 lbs
Chest Dips 4 sets 4-8 (Chest, Triceps, Shoulders)
Skull Crushers 2 sets 6-10 (Triceps isolation) 50 lbs
Incline DB bench press 4 sets 4-8 end with a superset (Chest, Triceps, Shoulders) 45 lbs
*pushups to failure


Pull
Upright cable rows 3 sets 6-10 (Traps, Shoulders) 70 lbs
Incline DB bicep curls 2 sets 8-12 (Biceps isolation) 30 lbs
Bent over barbell rows 4 sets 4-8 (Middle Back, Biceps, Lats) 100 lbs
WG Lat pulldowns 3 sets 6-10 (Lats, Biceps, Middle Back) 105 lbs
DB Preacher Curls 2 sets 6-10 (Biceps, Isolation) 25 lbs
*wrist curls to failure


Lower
Split 1
Squats 3 sets 10-20 (Quads, Hamstrings, Lower Back, Calves, Glutes) 135 lbs
Hyperextensions 3 sets 8-12 (Lower Back isolation, Hamstrings) add 10 lb weight
Calf Raises 3 sets 8-12 (Calves isolation) 220 lbs
Hamstring Curls 3 sets 6-10 (Hamstrings isolation) 95 lbs
DB lunges 3 sets 8-12 (Quads, Hamstrings, Calves, Glutes) 50 lbs

Split 2 (basically the same as above but substitute leg press for squats)
Leg Press 5 sets 4-8 (Quadriceps, Hamstrings, Calves)
Hyperextensions 3 sets 8-12 (Lower Back isolation, Hamstrings)
Calf Press on leg machine 3 sets 8-12 (Calves isolation)
Hamstring Curls 3 sets 6-10 (Hamstrings isolation)
DB lunges 3 sets 8-12 (Quads, Hamstrings, Calves, Glutes)
 

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hoop 4 life.
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482 Posts
what are your goals?
i would add some leg extensions in there.
 

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USAF
Joined
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1,519 Posts
Discussion Starter #3 (Edited)
I'm 5'9 and around 155 clothed, my goal is to hit 160 asap and then onto 170 by December. I already have good definition in all the muscle groups including abs, so I don't want to lose any of that by trying to bulk. I want to keep increasing my size and strength while maintaining my definition and low body fat.

I also do an hour of intense cardio twice a week and I work on abs after every workout. I'm supplementing with ON Whey before and after workouts, making a conscious effort to eat more protein and avoid junk food, and will be starting to mix creatine monohydrate into the mix as soon as my bottle arrives.

I added in the weights I'm currently up to, when I hit the max reps I add weight so I'm starting out at the low end of the rep range every week because my strength has been increasing steadily and I'm maxing out the sets. I find that keeping track of this while I'm in the gym keeps me motivated (because I can see my gains) and speeds things up since I don't have to find my weight range.
 

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hoop 4 life.
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482 Posts
^ try a traditional BB split. muscle a day with rest when needed. i've put on size over the years like this.
 
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