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Originally Posted by BoXXer52582
Week 1 is 3 sets 12 reps
MONDAY&THURSDAY
Dumbbell Press
Cable Crossover
Incline dumbbell curl
pulldown
One-arm dumbbell row
Pushdown
overhead press
upright row
TUESDAY&FRIDAY
Smith squat
leg extension
lying leg curls
deadlift
standing calf raises
crunch machine
weighted crunch
Week 2 3 sets 8 reps
Same exercises
Back an forth ect.
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in my opinion? its horrible.
what you need to do is realize that when you do common body movements you use muscle groups.. when you push you use triceps, pecs and abs. when you pull, you use generally your forearms, biceps and back. work them as such.
and a differential between your strenght and endurance trainig should be large, not 4 reps. for strength you need to do 6-8 reps and endurance 15-20.
generally legs and lower body are worked in 1 day. but the point is you really cant separate arms and chest. they work in the same motion. if you work fundamental muslce groups you will get synergy in your muslces, if you break them apart they will not be in the same recovery stage and will not be in the same strength stage. if you ahve them synchronized, you will realize that you can get much stronger, much faster, and will have greater body control
Is this a good split
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