I'm trying to prioritize my legs. They are my weakest bodypart, please give me your critique of my weekly split.
I do 4 sets with a rep rage of 10 - 12 for each body part, with a drop set as the final set. On abs and calves I do 15 reps or more.
Mon: Quads/Abs
Squats
Front Squats (on smith machine - narrow stance)
Hack Squats (narrow stance)
Leg Extensions
Reverse Crunch
Lying Leg Raises
Oblique Crunches
Tues:Chest/Triceps
Incline Bench
Flat Bench
Dumbell Flyes
Cable Crossovers
Cable Pushdown
Overhead Dumbell Extension
Narrow grip Bench Press
Machine Dips
Wed: Back/Hams
Pull ups
Bent Over Barbell Rows
Deadlifts
Hyperextensions
Standing Leg Curls
Stiff Legged Deadlifts
Seated Leg Curls
Lying Leg Curls
Wed: Abs
Crunch
Decline Crunch
Thurs: Shoulders/Calves
Military Press
Front Plate Raise
Side Dumbell Delt Raise
Bentover Rear Delt Raise
Standing Calve Raises
Seating Calve Raises
Fri: Biceps/Traps
Barbell Curl
Seated Dumbell Curl
Hammer Curl
Preacher Curl
Barbell Shrugs
Behind the neck BB Shrugs
Let me know what you all think.
I do 4 sets with a rep rage of 10 - 12 for each body part, with a drop set as the final set. On abs and calves I do 15 reps or more.
Mon: Quads/Abs
Squats
Front Squats (on smith machine - narrow stance)
Hack Squats (narrow stance)
Leg Extensions
Reverse Crunch
Lying Leg Raises
Oblique Crunches
Tues:Chest/Triceps
Incline Bench
Flat Bench
Dumbell Flyes
Cable Crossovers
Cable Pushdown
Overhead Dumbell Extension
Narrow grip Bench Press
Machine Dips
Wed: Back/Hams
Pull ups
Bent Over Barbell Rows
Deadlifts
Hyperextensions
Standing Leg Curls
Stiff Legged Deadlifts
Seated Leg Curls
Lying Leg Curls
Wed: Abs
Crunch
Decline Crunch
Thurs: Shoulders/Calves
Military Press
Front Plate Raise
Side Dumbell Delt Raise
Bentover Rear Delt Raise
Standing Calve Raises
Seating Calve Raises
Fri: Biceps/Traps
Barbell Curl
Seated Dumbell Curl
Hammer Curl
Preacher Curl
Barbell Shrugs
Behind the neck BB Shrugs
Let me know what you all think.