Get in Shap with -Gripz-!

[-Gripz-]

If there are any of you out there looking to put on some muscle, I'm here to help you do that. I've had great results from lifting weights and I would like to share what I've learned. I'm even thinking of doing a Mens Physique show in the future.

My workout split:box: (I usually do 3 sets of 10 reps)

Monday/upper body: Incline Bench Press
Flat Bench Press
Cable Crossover
Barbell Row
Prone Row (lower grip)
Shoulder Press
Dips
Weighted hanging knee raise (don't go too heavy)
Oblique crunches

Tuesday/lower body(Quads): Squats 4 sets of 10 (increase weight each set)
Leg extensions 3 sets to failure
Leg Press 3 sets 20,15,12 (very heavy!)
Squats 1 light set

Wednsday/Rest

Thursday/upper body:Incline Bench Press superset w/ bentover delt raise
Decline Bench Press
Prone Row (top grip)
Dumbell Shoulder Press superset w/ standing delt raise
weighted pull ups (alternate narrow grip and wide grip)
shrugs
Weighted hanging knee raise ( don't go too heavy)
Oblique crunches

Friday/lower body(Hamstrings):Stiff legged Deadlift
Prone leg curl
Weighted Glute Ham Raise
Prone leg curl (yes, do it again)

Remember to have a whey protein shake after every workout, and make sure to eat high calorie foods to get the most out of muscle building. I can go more into detail about nutrition if you want. Just post a question or PM me!

Also keep in mind that there are lots of workout splits, you don't have to necessarily follow mine. There are a lot of them. What works for me may not work for someone else, so do your research too and learn what works for you.

 

[speed dawg]

I think your setup is faulty. Why waste a day solely on hamstrings?? You are combining Chest, Shoulders and Back into one day, but then devoting a whole other day to hammies??? Whatever works for you, I suppose.

My favorite Monday-Wednesday-Friday split was always this:

Monday afternoon (Chest and Legs):
- Bench Press, Incline Press, Decline Press
- Front Squats, Back Squats, Lunges

Wednesday afternoon (Back, Shoulders, Abs)
- Power Clean and Jerk from the floor, Pull-ups, Lateral Raises OR
- Deadlift, Rows, Military Press, Upright rows
- Core routine usually consisted of 2 exercises for the abs, 1 for the lower back, usually hypers

Friday afternoon or Saturday morning (Bis, Tris, and Calves)
- Curls, Skull Crushers, dips, close grip chin-ups
- Isolation exercises for some of the muscles from Monday and Wednesday, such as Leg Curls or Extensions
- Forearms (Farmer's Walk, curls)
- Calve Raises, seated and standing

Tuesday and Thursday I would run or do cardio.

That's the best routine I could find for the average joe with a working life. Sure, you can do Arnold's routine if you want to live for it, or a college football routine or something. If I could go back, I would add a ravenous stretching routine after each workout or cardio event.

 

[-Gripz-]

I think your setup is faulty. Why waste a day solely on hamstrings?? You are combining Chest, Shoulders and Back into one day, but then devoting a whole other day to hammies??? Whatever works for you, I suppose.

My favorite Monday-Wednesday-Friday split was always this:

Monday afternoon (Chest and Legs):
- Bench Press, Incline Press, Decline Press
- Front Squats, Back Squats, Lunges

Wednesday afternoon (Back, Shoulders, Abs)
- Power Clean and Jerk from the floor, Pull-ups, Lateral Raises OR
- Deadlift, Rows, Military Press, Upright rows
- Core routine usually consisted of 2 exercises for the abs, 1 for the lower back, usually hypers

Friday afternoon or Saturday morning (Bis, Tris, and Calves)
- Curls, Skull Crushers, dips, close grip chin-ups
- Isolation exercises for some of the muscles from Monday and Wednesday, such as Leg Curls or Extensions
- Forearms (Farmer's Walk, curls)
- Calve Raises, seated and standing

Tuesday and Thursday I would run or do cardio.

That's the best routine I could find for the average joe with a working life. Sure, you can do Arnold's routine if you want to live for it, or a college football routine or something. If I could go back, I would add a ravenous stretching routine after each workout or cardio event.

With me, I went through a lot of trial and error with my split. I went through a period of over training when I first started. My legs just respond better to working quads and hams separately. Having separate dedicated days with legs helps to better concentrate on the the different body parts. Many bodybuilders do this.

 

[MetalFortress]

Not a fan of leg extensions but that's personal preference more than anything. But as with any split, if you can consistently up your training workload with that split, good on you.