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training split

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Jitalia
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2004/01/29 15:33:47 (permalink)
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training split

Hi, I am fairly new to bodybuilding, my aim is to gain mass, i am 13 stones 'ish', 5'10ft tall. I have come up with a 5 day training split as follows and I would appreciate any comments from you guys. I would either do the 5 day split or a 3 day split. Let me know what ya think:

Monday- chest

Flat bench press
Incline bench press (week1), decline (week2)
Dumbell flies
pec dec


Tuesday- Legs

Hack squat or squat (week1), leg press (week2)
hamstring curls
Quad extensions
Standing calf raises (week1), seated calf raises (week2)


Wednesday- Back

deadlifts
Bent over barbell rows (week1), One arm bent over dumbell rows (week2)
Lat pulldowns- wide grip
Lat pulldowns- narrow grip
Hyper-extensions


Thursday- Shoulders

Dumbell military presses
Side dumbell laterial raises, (occasionally front raises)
EZ bar upright rows
Shrugs with barbell


Friday - Arms

Standing EZ bar curls
Close grip bench press
Preacher curls
Skull crushers (week1), tricep cable pushdowns (week2)



My 3 day split would look something like:

Mon: Chest and biceps

Wednesday: Legs and shoulders

Friday: back and triceps


The only query that I would have with this 3 day training split is how many exercises I would have to do per body part as I wouldnt want to overtrain with like 8 exercises.

Look forward to your comments and suggestions
#1

7 Replies Related Threads

    Jitalia
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    RE: training split 2004/01/29 18:26:39 (permalink)
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    Anyone? :-)
    #2
    rogerthedog
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    RE: training split 2004/01/29 18:42:39 (permalink)
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    I'd go for the 3 day split rather than days. Even though you're training different body parts I think 5 days training straight is too much and thursday and fridays work out would suffer.
    I would also cut out a few exercises and concentrate on the big compound movements. Ie. if you're squatting then I wouldn't bother with extensions.
    #3
    tyrob
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    RE: training split 2004/01/29 19:19:37 (permalink)
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    3 day split/ basics/more is not always better
    #4
    IrishRunt
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    RE: training split 2004/01/30 18:33:56 (permalink)
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    i would work chest and triceps together. i didn't do this for a long time and when i finally did i started getting better strength gains and also better size gains.
    #5
    Jitalia
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    RE: training split 2004/01/31 12:13:27 (permalink)
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    Thanks lads, much appreciated
    #6
    Rusev
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    RE: training split 2004/02/01 19:57:08 (permalink)
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    keep it simple 3 days better rest is important new or experienced

    mon

    chest
    2/3 exer 2 sets
    tri
    2 exer 2 sets

    wed
    legs 3 exer 3 sets

    shoulders 2 exer 2/3 sets

    fri
    back 2 exer 3 sets

    bi 2 exer 2/3 sets
    #7
    Jitalia
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    RE: training split 2004/02/03 15:04:25 (permalink)
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    Thanks, I think ill go with that plan rusev. Should I keep my protein levels and carbs etc the same even on non-training days?
    #8
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