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  • Thoughts on routine/splits

    I like high volume and I am on my second week. Thinking about this routine and would like some feedback/critiques. Keeping the cals at around 3,500 @5'10 225lbs. Its PHAT training with some tweaks. I just want get the most out of my first cycle
    Mon Upper
    bench 4x5-8 reps
    flat bench fly 3-10x12reps
    T-bar or deads 4x5-8
    pulldowns 3x8-12
    machine or cable pullover 2x12-15
    straight bar, alternate db curls 2x8-10
    preacher, concerntration, or cable curls 2-8-12
    skulls, overhead rope, pressdowns 2x10-12
    reverse grip press downs 2-10-12

    Tues Legs (cant do leg extensions)
    Squats 4x10-12
    legg press 4x10-15
    leg curls 4x12-15
    seated calf raise 4x12-15
    standinf cals 3x12-15
    Wed Off

    Thurs chest & back
    bench 3 x8-12
    incline bar, db's, or hammer 3x812
    cable, peckdeck, or db flys 2x10-12
    weighted pull ups 3x8-12
    1 arm db rows 3x8-12
    cable rows with straight bar 2x10-12
    pulldowns 2x10-12

    Fri Shoulders & arms
    db press 3x4-6
    db or cable lat 3x10-12
    bent over lat or reverse pec deck 2x10-12
    shrugs 2x6-8
    decline db extensions 4x8-10
    either pulldowns, oe reverse grip pull downs 2x10-12
    straight bar curls 4x6-8
    concentration curls 2x10-12

    For now 1 am only doing one leg day due to my knee still not 100%and I wil mix and match some excersizes when I feel the need. Sat & Sund will be rest days unless I do some light cardio on the hamster belt. Not sure if I should with the amount of volume and calories I'm consuming.
    Any feedback appreciated
    Last edited by Erod13; 02-07-14, 04:46 PM.

  • #2
    Since your trying to keep it simple right now I dont see the need for two upper body workouts in a week. I would do something like this.

    Mon: CHEST,SHOULDERS,TRICEPS
    WED: BACK, BICEPS
    FRI: QUADS.HAMS,CALVES,ABS

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