So im thinking about a split training program where im training 5 days a week with 2 rest days. I was thinking 1 "area" per day such as: Legs one day, Chest one day, Arms one day, Shoulders one day, and back one day, as well as calves one day and abs twice a week.
Legs
10 minutes stationary bike warm up.
- one leg extensions
2 sets per legs, 20 reps each
- Dumbell lunges
4 sets, 20, 15, 15, 15
- Legs press
4 sets, 20 reps reach
- squats
4 sets, 20, 15, 10, 10
- stiff leg deadlifts
4 sets, 15, 15, 10, 8
- two leg extensions
3 sets, 15 reps each
- lying leg curls
4 sets, 12 reps each
Thats just leg workout, i can post the rest but im mainly looking for opnions on the 5 day split, 2 days off with one "area" per day.
routine... thoughts?
Moderators: Boss Man, cassiegose
Legs
10 minutes stationary bike warm up.
- one leg extensions
2 sets per legs, 20 reps each
- Dumbell lunges
4 sets, 20, 15, 15, 15
- Legs press..
4 sets, 20 reps reach
- squats
4 sets, 20, 15, 10, 10
- stiff leg deadlifts
4 sets, 15, 15, 10, 8
- two leg extensions
3 sets, 15 reps each
- lying leg curls
4 sets, 12 reps each
leg extensions are shit..reps seem to high...why do 3 exercises before squats tasking away all energy to do them justice, do them first...2 versions of leg ext's???...try this for legs;
squats 4 x 6
walking lunge with BB on shoulders 3 x 8/leg
stiff leg deadlifts 4 x 6
do them properly and that's all you'll need...i think you're better off with a full bvody split or at most a lower / upper split
10 minutes stationary bike warm up.
- one leg extensions
2 sets per legs, 20 reps each
- Dumbell lunges
4 sets, 20, 15, 15, 15
- Legs press..
4 sets, 20 reps reach
- squats
4 sets, 20, 15, 10, 10
- stiff leg deadlifts
4 sets, 15, 15, 10, 8
- two leg extensions
3 sets, 15 reps each
- lying leg curls
4 sets, 12 reps each
leg extensions are shit..reps seem to high...why do 3 exercises before squats tasking away all energy to do them justice, do them first...2 versions of leg ext's???...try this for legs;
squats 4 x 6
walking lunge with BB on shoulders 3 x 8/leg
stiff leg deadlifts 4 x 6
do them properly and that's all you'll need...i think you're better off with a full bvody split or at most a lower / upper split