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Old 06-19-2010, 04:19 PM   #15
BendtheBar
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Quote:
Originally Posted by Dynasty View Post
My current 5 day split: (this is a new routine for me)

This is somewhat made by myself really, thrown in some of the stuff as well from the bigger dudes, if ya wanna be big, learn from the big I guess

Mon: Back and Biceps
Tues: Chest and Triceps
Wed: Off
Thurs: Shoulders and Calves
Fri: Legs
Sat: Biceps and Triceps
Sun: Off

I'm really wanting bigger arms so I threw in a second day for them. Anyway below the exercises are listed with if they are compound/isolation.

Monday:
Back:

Deadlifts (compound)
Bentover BB Rows (compound)
T-Bar Rows (compound)
Wide-Grip Lat Pulldown (compound)
One-Arm DB Rows (compound)
Chin-Ups (compound)

Biceps:
BB Curls (Isolation)
Hammer Curls (Isolation)
Preacher Curls (Isolation)
Standing Bicep Cable Curl (Isolation)


Tuesday:
Chest:

Flat DB Press (compound)
Incline BB Bench Press (compound)
Push-Ups (compound)
Cable Cross Overs (isolation)

Triceps:
Tricep Pushdown (Cable) (isolation)
Dips (compound)
Skull Crushers (isolation)
Cable Rope Overhead Triceps Extension (isolation)


Thursday:
Shoulders:

Lateral Raises (isolation)
Arnie Press (compound)
Upright Rows (compound)
Military Press on machine (Compound)
Shrugs (isolation)

Calves:
Calf Raise on Smith Machine (isolation)
DB Calves (isolation)
Reverse Calves on Pulley (isolation)
Calf Raise on Machine (isolation)


Friday:
Legs:

Back Squats (compound)
Hack Squats (compound)
Romanian Deadlifts (compound)
Lunges (compound)
Leg Press (compound)

My Saturday for Triceps and Biceps will be a mix of the exercises above and add in Pull-Ups maybe summit else. Will also work Abs about 3 times a week. Suggestions?
A good exercise selection but too much volume. Generally I recommend 12 to 20 sets per workout, give or take.

The heavy compound lifts will tax your smaller muscle groups quite a bit so you won't need a huge amount of direct bicep, tricep and calf work.

I would start with 3-4 exercises for big muscles and about 2 for smaller groups. If you leave any exercises out that you want to perform, you can always rotate them in.
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