Training that has been working great

Im not sure what everyones workout routines look like but I got home from school on 12/17/05 and at 5'9'' i was 204lbs and around 13%bf and today 1/18/06 i am 218 with a little bit higher % bodyfat. Im not on any aas and havent been for about 5 months now and my strenght as improved greatly going from 275 max on the bench to 325, squat max was 225, now is 335 and dead went from 315 to 405. My diet has consited of 4500-5500 cals a day and i have benn eating clean for the most part. The only supplements im taking are omega-3 fats and N-large weight gainer and cytomax weight gainer.

My routine is the following:

Day 1: Chest & Back

Either flat bench or db press- 1 warm up, 10, 6, failure
Flyes- 10, 6, failure
decline bench- 10, 6, failure
incline bench or cable flyes- 10, 6, failure

Pullups- one set to failure
Lat pulldown- 10, 6, failure
Row- 10,6, failure
Bent over rows- 10, 6, failure
Deadlift- 12, 5-7, 1-3

Day 2: Bi's and Tri's

Dips- warm up
Weighted dips with a 45lb plate, 3 sets to failure
wide-reverse grip cable pulldown- 10, 6, failure
narrowgrip cable pulldown- 10, 6, failure
Skull crusher 10reps to close grip bench- one set to failure

precher curls- one warm up, 10, 6, failure
straight bar curls- 10, 6, failure
wide grip cable curls w/ez curl bar- 10, 6, failure

Day 3- Rest

Day 4- Delts, Upper Chest

Seated military press- warmup, 3 sets to failure
either standing side raise or seated side raise at 45 degree angle- 3 sets to failure
rear delt machine or rear delt raise- 3 sets to failure
uprights- 3 sets to failure

Cable cross- 3 sets to failure
Inline bench- 3 sets to failure
incline pushups- as many sets i can do until i burn out

Day 5- Legs

Squat- warm up, 10, 6, failure
Leg Press- between 4-6 each set
extensions- 10, 10, 6
romanian deadlits- 10, 6, failure
leg curls- 10, 10, 6
Standing calf raise- 30, 30, 30
seated calf raise- 30, 30, 30

Day 6&7- Rest

Any thoughts, comments, questions or suggestions?

Looks like a pretty good split. I like to split my legs though, doing hams on a different day. By the time I am done squating and leg pr, my legs are jello

kdog said:

Looks like a pretty good split. I like to split my legs though, doing hams on a different day. By the time I am done squating and leg pr, my legs are jello

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hey kdog, if it wouldnt be a bother can you post your leg split so i can see what youve been doing, id like to change up my leg routine a bit and actually split it into two days like you say you do. Whenever you get a chance bro, thanks

vertigorocks said:

can you post your leg split

Click to expand...

No problem!
I usually start with extensions to warm up probably 2-3 light sets of 15reps
Then,

Sqauts to or below parallel 3-4sets 6-10 reps HEAVY
Leg Press 4 sets of 10 HEAVY
Leg Ext again 2sets 1st 10-15 with mod weight, next a drop set starting at a fairly heavy weight and going down to the bottom of the stack one plate at a time. The burn it UNREAL.
Thats about it for quads. Then to calves. I have an odd routine for those, but I think it works. After that I stretch real good.

On either chest or shoulder day I do hammys
Romanian Deads 3sets 10-12 reps
DB leg curls 3sets 8-10 reps --> these suck but really help with focus
Laying leg curls 3sets of 10
Stretch.

It seems to be a good split. I used to do alot more with quads, but I think I was overtraining. You can add lunges, but I only use those pre-contest...
Hope this helps a little. Any feedback from anybody else on this routine would be cool to...

sounds like a very nice split kdog.

how do you do DB leg curls?

i like your hammy routine, so are you saying you do seated curls and laying curls as well as RDLs? i think im going to throw hammys in on a differnt day so i can focus more energy on quads, thanks kdog, every little bit of info helps and can be the change my routine needs to break a plateau! Peace bro

No problem!! MikeS, the DB curls are brutal. Lay on a flat bench on your stomach. Have your knees just off the end of the bench. Have a partner or somebody around put a DB between your feet with your legs extended. Your feet should be under the top plate of the DB. Then slowly curl like you would a regular laying curl. Using the DB forces you to keep tension on the muscle and use many stabilizers as the DB will drop if you don't. I love 'em, but hate 'em ya know?! Let me know if I didn't explain them well enough and I can try to describe them better. Try them and let me know what you think...