Does this look good? If not help me tweak it

[youngN]

Im 5'7 207lbs @ 17% bodyfat almost 20yrs old. Right now im running a typical eca stack along with pheraplex. My diet is 1.25g protein per bodyweight, .85g carbs per bodyweight, .2g fat per bodyweight. Im just back from injury and using this split:

day 1 - Chest/Light back
day 2 - off
day 3 - shoulders/traps
day 4 - legs/light tris and bis
day 5 - off
day 6 - Back/light chest
day 7 - off
day 8 - shoulders/traps
day 9 - tris and bis/light legs
day 10 - off
day 11 - Repeat
*Cardio everyday, either an hour of basketball or 30-40 min eliptical

light days i will work my way up to 4 sets of 10 reps (start out at 2 sets of 10)
Regular days will work up to 6 sets of 6 reps (start out at 4 sets of 8)

My goal is to get to under 12% quickly and eventually under 10%.

[youngN]

Re: Does this look good? If not help me tweak it

anybody?

[O2BESOHUGE]

Re: Does this look good? If not help me tweak it

LOOKS GOOD TO ME, HAVE YOU DONE THIS SPLIT BEFORE? YOU MAY WANT TO CHANGE IT UP AFTER A WHILE TO SHOCK YOUR MUSCLES

[Phreak]

Re: Does this look good? If not help me tweak it

hey, if it works then i say go for it. i am more in favor of upper/lower body splits with mainly core exercises these days, but i'm an ectomorph so...

the leanness will come from your diet.

[CJ24/7]

Re: Does this look good? If not help me tweak it

i agree with 02 def switch it up every now and then or you will get "stale"

[youngN]

Re: Does this look good? If not help me tweak it

ive not done this split...but ive done similar ones. i need to work my way bak from injury. also am i gettin enuf cals?

[bowbow]

Re: Does this look good? If not help me tweak it

I would get at least 1.5 grams of protien per pound and for the routine you just need to try it. I know it's way to much volume for me but everyone is different.

[youngN]

Re: Does this look good? If not help me tweak it

I would get at least 1.5 grams of protien per pound and for the routine you just need to try it. I know it's way to much volume for me but everyone is different.

i was thinkin 1.5g would prolly be better..thanks yall...ill let u know how everythin works out

[HeHateMe]

Re: Does this look good? If not help me tweak it

I prefer training each bodypart only once per week, but if that split has worked for you in the past then go for it.

[youngN]

Re: Does this look good? If not help me tweak it

I prefer training each bodypart only once per week, but if that split has worked for you in the past then go for it.

yeah i was a diehard one bodypart per week but i figured id try this out, i havent gotten a fair go around at it due to get injured earlier on

[T-Man007]

Re: Does this look good? If not help me tweak it

Ok, there is a lot of confusion for me. I guess I don't understnad how you can get your entire lower body plus your biceps plus your triceps into one workout....and yet....you have one whole day for two small muscles like traps and delts. Maybe we train totally differently and I don't want you to think I kicking you in the nuts or anything, I'm just confused how that would work.

I do like chest/back together because you can superset things without any trouble. Like bench and bent over rows, or incline and pull ups, those go together real easily. I personally like to hit traps with back because...well...they are on your back. The only time you really hit traps is on your rowing exercises. Also, since the trap muscles doesn't actually cross the shoulder joint, it isn't even involved in any shoulder exercises. It basically just elevates, retracts and lowers the scapula, which is all done with most back exercises.

If it was me, I would do chest/back/trap, then legs have their own day and then bi/tri/delts. But that's me. I've also been knows to do chest/calves, back/traps, quads/biceps, hams/delts/tris. LOL So, give it a try and see how it goes but my guess is on legs/arms day, something is going to suffer. Either you will hold back on legs to get arms or you will be too tired from legs to hit arms hard enough. I could totally be wrong, but that's what happens to me when I try to do too much on one day.

Best of luck bro, and make sure you do the right things to avoid getting injured again.

[youngN]

Re: Does this look good? If not help me tweak it

Ok, there is a lot of confusion for me. I guess I don't understnad how you can get your entire lower body plus your biceps plus your triceps into one workout....and yet....you have one whole day for two small muscles like traps and delts. Maybe we train totally differently and I don't want you to think I kicking you in the nuts or anything, I'm just confused how that would work.

I do like chest/back together because you can superset things without any trouble. Like bench and bent over rows, or incline and pull ups, those go together real easily. I personally like to hit traps with back because...well...they are on your back. The only time you really hit traps is on your rowing exercises. Also, since the trap muscles doesn't actually cross the shoulder joint, it isn't even involved in any shoulder exercises. It basically just elevates, retracts and lowers the scapula, which is all done with most back exercises.

If it was me, I would do chest/back/trap, then legs have their own day and then bi/tri/delts. But that's me. I've also been knows to do chest/calves, back/traps, quads/biceps, hams/delts/tris. LOL So, give it a try and see how it goes but my guess is on legs/arms day, something is going to suffer. Either you will hold back on legs to get arms or you will be too tired from legs to hit arms hard enough. I could totally be wrong, but that's what happens to me when I try to do too much on one day.

Best of luck bro, and make sure you do the right things to avoid getting injured again.

that totally makes sense. The reason for doing shoulders/traps in one day is because there my weak point. My arms and legs and chest and back are good. I do traps on shoulder days cuase by the end of a heavy back workout my grip is gone. What if i were to switch it and do tri/shoulder/traps and then legs/bis?

[brody13]

Re: Does this look good? If not help me tweak it

Just do 1 body part per week... your not gonna like this split... I know, I'm a doctor.

[youngN]

Re: Does this look good? If not help me tweak it

Just do 1 body part per week... your not gonna like this split... I know, I'm a doctor.

I may eventually change to 1 body part a week split. But right now as im gettin back into it my musles are gettin pumped after 4sets but are healing as they normally would. theres no need to wait 7 days if im on doing 4 sets. Once i get back up to 6-9 sets I may switch if im not seeing progress.

Also if i stick to everything perfectly, along with eph/caffiene, keep my diet and cardio going strong what percentage of Bodyfat would i possibly be looking at by this time next month?

[candyman]

Re: Does this look good? If not help me tweak it

Tell us all you're joking about the 'being a doctor' comment before I flame the **** out of you. Please...you being a doctor lets you know that he's not going to like this split? Just like that?? Please. Don't go throwing around that doctor comment if you're not. Some of us have actually worked hard to earn that title.