4 replies to this topic

[Pop]

Just a complex split i made and use. Good for those who lift every OTHER day..such as,On,off,On,Off,and so forth. Its good for those who get bored  and prefer constant variations and look forward to push it in different ways to do so,not having a mundane-like split.


This is how the split looks

Shoulder/Arms
off
Legs
off
Chest/Tricep
off
Back/Bicep/Traps
Off
Legs
off
Chest/Back
off
*Repeat

Routine:

-Shoulders/Arms

Dumbell/Barbell Shoulder Press-3sets,6-12reps

Side Lateral raises- 8-15reps

Bent over rear delt raises/rope rear delt pulls-*Hitting your rear delts in any fashion is crucial,it is to help prevent rolled over shoulders due to muscle imbalances*...8-20reps 2-3sets

Ez-Bar Curl *targets innerhead of bicep- 3sets 8-15reps

Hammer Curls *Targets outer-head of bicep* 2-3sets 8-15reps *You can DropSet if you want

Tricep Pushdown/Reverse Grip-"hits outer-head of tricep" , 2-3sets 8-15reps

Overhead Tricep Press-"Hits middle head of tricep" *same reps and sets as above

*oFF*

-Legs
Squats..-3-4 sets 10-25reps
*If for some reason you cannot do squats like me,Do Leg press or Hack Squats

Hyper Extensions-Start off with bodyweight,slowly add weight,not much,DO NOT always go up atall!...4sets 8-15reps

LegCurls/HamstringCurls-3sets 12-18reps

Calf Raises- 20-25reps

Core Training *Optional,can do whatever you want such as a simple crunches/side crunches for obliques. I will not say exactly what or how,but keep in mind all the *specialized* abdomen exercises are useless,and are no better than a simple crunch.

*oFF*

Chest/Tricep

-Dumbell/Barbell Bench Press - 3-4sets.6-12reps

Incline Dumbell Bench-*Same reps and sets as above

One Arm Tricep Pushdown without any attachments-"hits outerhead of tricep" , 2-3sets 8-15reps

*Overhead Tricep Press-"Hits middle head of tricep" *same reps and sets as above


*oFF*
-Back/bicep/traps

Pullups- 3sets,To Failure
*If you cannot do atleast more than 5+ pullups,do latpulldowns,3-4sets 8-12reps with occasional attempts of trying for pullups

BentOverRows/Cable Rows/Dumbell Rows- 3sets 6-12reps

Shrugs/Upright rows- 3-4sets 8-20reps

Alternative Dumbell Curls- 3sets 8-15reps

Preacher Curl-2-3sets,8-15reps

*oFF*

-Legs

Squats..-3-4 sets 10-25reps
*If for some reason you cannot do squats like me,Do Leg press or Hack Squats

Hyper Extensions-Start off with bodyweight,slowly add weight,not much,DO NOT always go up atall!...4sets 8-15reps

LegCurls/HamstringCurls-3sets 12-18reps

Calf Raises- 20-25reps

Core Training *Optional,can do whatever you want such as a simple crunches/side crunches for obliques. I will not say exactly what or how,but keep in mind all the *specialized* abdomen exercises are useless,and are no better than a simple crunch.


-Chest/Back

SUPERSET,Of Chest Flyes/Pushups

How to do: Do a set of chest flyes,when you are done,QUICKLY jump to the ground and do pushups till FAILURE..When you are done...Relax for 2-3minutes..Then repeat starting with chest flyes again then pushups..3Sets of this superset


Cable/Dumbbell Row-4sets* Do not worry on going to failure,makesure you get a good squeeze on contraction,so use lesser weight to do so if needed*

Dumbell Pullovers *OPTIONAL*..3sets. 8-15reps

*OptionaL but recommended*,Close Grip Pullups To failure, 3 Sets

Straight Arm Pulldowns..3 sets 8-15reps

*OFF*

REPEAT

[BATHING APE]

i never do legs. LOL

[Strpk]

fuck legs

[$Merk]

You're a beast irl.

[Joey`]

Good thing you're doing legs, most people get ripped & they got chicken legs lmfao.