I made MASSIVE gains on Arnold's blueprint to cut (stayed in phase 1 for 6-8 weeks just increasing weight and slowing the reps down a bit to switch it up).
Then I had lost some of those gains because of school and stuff.
Now since new years I've been trying Arnold's Blueprint to mass. But I find the volume to simply be too high. Also because I took a break I don't think my body's ready for it. Been getting lower back pain from the deadlifts. I had basically not done any deadlifts either for months during the Blueprint to cut, now that I think of it.
So yesterday I decided to just do chest while ignoring the back. I feel as though this might be better for an intermediate like myself. 6ft 1, 190 lbs. I feel as though I'll be taking some of the strain off my spine that I get while doing all the exercises antagonistically a la Arnold.
Feel like I've never had such a good chest workout since I can just focus 100% on chest. Tomorrow I'll be doing back, and I'll let you guys know what that routine looks like and how I feel afterwards.
Only downside to this specific brosplit would be that there's no arm/shoulder day, but I'd be doing chest/back/legs twice a week. Opinions please for a person of my size/weight/strength. I can bench more btw if I go lower reps, I just don't.
Anyways tell me ur opinions please.
So here's the routine:
Bench
Reps 30 12 10 8 6
KG 40 50 55 57.5 60
Incline Bench
Reps 30 12 10 8 6
KG 30 37.5 40 42.5 45
Flies
Reps 30 12 10 8 6
KG 10 12 14 16 18
Dips
Reps 30 12 10 8 6
KG body weight with big rubber bands
Cable crossover chest fly (upper pec)
Reps 30 12 10 8 6
KG 5 7.5 10 12.5 15
Dumbbell pullover
Reps 30 12 10 8 6
KG 16 18 20 22 24
Hanging leg raise
4 x 25
Then I had lost some of those gains because of school and stuff.
Now since new years I've been trying Arnold's Blueprint to mass. But I find the volume to simply be too high. Also because I took a break I don't think my body's ready for it. Been getting lower back pain from the deadlifts. I had basically not done any deadlifts either for months during the Blueprint to cut, now that I think of it.
So yesterday I decided to just do chest while ignoring the back. I feel as though this might be better for an intermediate like myself. 6ft 1, 190 lbs. I feel as though I'll be taking some of the strain off my spine that I get while doing all the exercises antagonistically a la Arnold.
Feel like I've never had such a good chest workout since I can just focus 100% on chest. Tomorrow I'll be doing back, and I'll let you guys know what that routine looks like and how I feel afterwards.
Only downside to this specific brosplit would be that there's no arm/shoulder day, but I'd be doing chest/back/legs twice a week. Opinions please for a person of my size/weight/strength. I can bench more btw if I go lower reps, I just don't.
Anyways tell me ur opinions please.
So here's the routine:
Bench
Reps 30 12 10 8 6
KG 40 50 55 57.5 60
Incline Bench
Reps 30 12 10 8 6
KG 30 37.5 40 42.5 45
Flies
Reps 30 12 10 8 6
KG 10 12 14 16 18
Dips
Reps 30 12 10 8 6
KG body weight with big rubber bands
Cable crossover chest fly (upper pec)
Reps 30 12 10 8 6
KG 5 7.5 10 12.5 15
Dumbbell pullover
Reps 30 12 10 8 6
KG 16 18 20 22 24
Hanging leg raise
4 x 25
