Hey Guys,

I'm looking for some advice on my current workout split. Let me know what you think. I will also be doing HIIT cardio x2 a week and abs every other day.

 

 

Chest

Dips 4xFailure

Flat Press 4x8-10

Flat Dumbbell Press 4x8-10

Incline Press 4x8-10

Incline Dumbbell Press 4x8-10

Incline Flies 4x8-10

 

Back

Pull ups 4xFailure

Seated Row 4x8-10

Bent Over Row 4x8-10

Lat Pulldown 4x8-10

Lat Pushdown 4x8-10

Single Arm Row 4x8-10

Rear Delt Flies  4x8-10

Deadlift (Light/Practice) 4x15-20

 

Shoulders

Standing Press 4x8-10

Seated Dumbbell Press 4x8-10

Front Raises 4x8-10

Lateral Raises 4x8-10

 

Arms

Barbell Curl 4x8-10

Alternating Dumbbell Curl 4x8-10

Hammer Curl 4x8-10

Incline Seated Curl 4x8-10

Skullcrusher 4x8-10

Tricep Pushdown 4x8-10

Overhead Extension 4x8-10

Close Grip Bench Press 4x8-10

 

Legs

Squats 4x8-10

Front Bar Squat 4x8-10

Leg Press 4x8-10

Leg Extension 4x8-10

Seated Leg Curl 4x8-10

Reverse Lunges 4x8-10

Calf Raises 4x12-15

 

Thanks, Trav

Looks good @TravFitness, you cover pretty much everything in your split.

 

Maybe switch the rear delt flies from your back day to your shoulder day, because they are really more for your rear delts obviosuly :P

 

And what about some shrugs or facepulls or something to work on your traps? They could be added to your back or shoulder day.

 

You have a light/practice day for deadlifts...do you plan to have a heavy session as well? Could be beneficial.

For your legs, you might want to add another hamstring exercise in, instead of the leg press or leg extension which are quad focused. Otherwise you really only have the leg curl to target your hamstrings. You might also want to consider doing higher reps and more sets for your calves - they can be a pretty stubborn muscle to grow.

 

Hope that helps!

 

Jordan

That helps quite a bit, thanks. I will add shrugs and facepulls into my shoulder workout (I accidentally left them out, i knew i had to do them though). As for the deadlifts, i haven't really done them previously and am starting them now so i need to practice my form, since i'm 17 i don't want to go heavy with poor form to prevent injury, just practicing at the moment really.

 

What 2nd hamstring exercise would you suggest to add? I don't have a lying leg curl machine at my gym so i can't do that one