My Training split- Advice welcome!

[BennyB123]

I never actually introduced myself to the forum so 20 posts in i decided that it would be best to post my rather late introduction with my training split here! I'm 18, stand at 5"8 and weigh an unspectacular 70kg. I've been training for about a year and a half but only really got serious about it around a year ago.

Enough blather here's my routine which i split into a heavy weight low rep week (left column), and a light weight high rep week (right column):

Day 1- Chest
Decline Bench press 4-8x5 Flat Bench press 12-16x5
Incline Smith Bench press 6-8x5 Hammer Strength incline press 12-16x5
Cable crossover 6-8x5 Cable Crossover 12-16x5
Dumbell Pullover 6-8x5 16x5Machine Flye dropsets 12-16 1/2weight rep to failurex4


Day 2-Back
One arm dumbell row 5-8x4 Wide Grip lat pulldown 12-16x4
Seated Row 6-8x4 Narrow Grip lat pulldown 12-16x4
Wide Grip lat pulldown 6-8x4 Bent over row (underhand grip) 12-16x4
(Wide) Overhand grip bent-over row 6-8x4 Upright Row 12-16x4
Deadlifts 5-8x4 Hyperextensions 16x4

Day 3-Arms
For this i've recently started using AC's arm workout, which if you haven't seen, then it's definitely worth taking a look!

Day 4-Shoulders
Behind the neck Press (smith machine) 8-10x4
Front press (smith machine) 8-10x4
Arnold press 10-12x4
Lateral dumbell raises 12-16x4
Front dumbell raises 12-16x4

Abs- try to do these at least 3 times a week, at the moment i'm doing:
Cable pulldowns 16x4
V-sits 20x4

Cardio- Generally cycle around 3 hours a week, including to and from the gym, Play 5-a-side on tuesday for an hour, and Judo on thursday also an hour. I find that with so much cardio, i presently don't need a leg day in particular, i occasionally go through a phase whereby i'll drop some cardio to strengthen legs, but they're naturally fairly chunky and strong.

My weights for the key compound lifts are as follows:
Bench- 80kgx5reps
Squat- 120kgx5reps
Deadlift- 117.5kgx5reps

I can post specific weights if necessary, and i will at some point take a picture to give you an impression of how i look lol. All comments are welcome and any advice is much appreciated!

[BennyB123]

didn't realise that'd space so badly, sorry if you have trouble reading this everyone...

[-AC-]

looks like a good split dude. good choice of exercises etc. what days do you train? do you have a break in between any of the days? personally if i were you i would do arms after shoulders and have a rest day in between back and shoulders. so do chest monday, back tuesday, shoulders thursday, arms friday.

[BennyB123]

Cheers Adam, good to hear i'm not doing t all wrong then! I'm not as strict as i should be with actual training days though, generally try to go for monday, tuesday, wednesday, rest thursday for judo then train again friday. It wouldn't be too bad if it was just an arms day i don't think though, so i might take your advice on that one and split on wednesday instead. Also, any advice as to what i should do during the weekend in terms of training and/or carcio/rest?

[warren1987]

is the 4-8 12-16 your rep range? if so what are your goals, are you looking to build muscle, cut, increase endurance etc? Looks like a great training routine very similar to my own but some of the reps seem quite high particularly if your trying to gain mass?

[JayKay]

Looks like a good split mate!

Only one thing... In my opinion your doing too much for chest and back. Your doing 39 sets for chest and 40 for back! I personally think you'd be better off splitting them over 2 days i.e chest monday and friday. That way you can go all out for 18 sets and then have recovered to go all out again later in the week, which would equate to heavier lifts and thus more growth!

[-AC-]

he laid it out badly but he doesnt do al of that in one day. he does the exercises on the left one week and the exercises on the right the next.

[JayKay]

My bad lol... In that case very nice split!

[warren1987]

lol my first thoughts were exactly like jaykays doing too much but now its explained yeah jolly good routine that :thumbup:

[BennyB123]

Yeah sorry for the confusion guys that's my bad, it looked a lot clearer when i typed it out than when i posted it! Cheers for clearing that up Adam.

Still, has anyone got anything to add about weekends? Should i just take two days for recovery?

[Glenn]

You've not said what your aim is mate (unless I've missed it), are you looking to gain mass, reduce bodyfat, or what??? That would have a considerable influence on what you should be doing at the weekends I expect.

[BennyB123]

do apologise, sorry about that. My goal is sort of to cut up, get rid of some extra fat. however, i don't want to lose too much muscle as i'm ideally going to end up at 72kg with 10% bodyfat, which is essentially my ideal fighting weight (for judo like).