What Yall Splits Lookin Like?

[HarlemsOwn]

i kinda want to switch shyt up

right now my split is on some high school shyt

i been so comfortable with it that i just kept doing it

mon - chest
tues - shoulders
wed - back
thurs - arms
fri - legs

shyt wack

im tryna hit shyt twice a week now

 

[Spliff]

Cutting:

Fullbody mondays and fridays

Cardio tues, wed, and sat

 

[semtex]

Monday: whatever i feel like
Tuesday: whatever i feel like
Wednesday: whatever i feel like
Thursday: whatever i feel like
Friday: whatever i feel like

 

[Jamal514]

Monday: Back, Shoulders
Tuesday: Biceps, Triceps
Wednesday: Off
Thursday: Chest
Friday: Legs
Weekend: Off

 

[jilla82]

im building my strength back up, so im doing a simple A B split

Monday: Squat, Chest

Wed: Pull exercises

and just keep repeating that every other day

 

[semtex]

IMO posterior chain can never get enough work. That shyt keeps you standin up lookin alpha. nikkas oughta be hoppin outta bed doin some light db swings at least.

 

[KritNC]

Jus switched to this split been loving it really isolates each body part, I tweaked it a little bit to include things like weighted dips and shyt that I love doing

Spoiler

Day 1: Chest:

Flat Bench Press (vary between 4x6, 3x8, 10,8,6)
4 sets of 6-8 rep 225 lb

Incline DB Press (vary between 12,10,8 to 3x12 to 3x8)
3 set 8 rep 80 lbs


Decline DB Press (vary between 12,10,8 to 3x12 to 3x8)
3 sets 8 185

Weighted dips (vary between 12,10,8 to 3x12 to 3x8)
3 sets 8 25 lbs

Cable Crossover (vary between 12,10,8 to 3x12 to 3x8)
3 sets 12

Chest Pull over (vary between 12,10,8 to 3x12 to 3x8)

Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
Ab twists (vary between 12,10,8 to 3x12 to 3x8)
Click Here For A Printable Log Of Day 1.

Day 2: Back:

Deadlifts (vary between 4x6, 3x8, 10,8,6)
4 sets 5 rep
1 set 315 did it
1 set 335 only got 3
1 set 365
1 set 405


Weighted Pull Ups (vary between 12,10,8 to 3x12 to 3x8)
3 sets 8 rep 25 lbs
1 set 6 rep 25 lbs
1 set 6 rep 25 lbs
1 set 12 rep no weight
1 set 10 rep no weight


Yates Rows (vary between 12,10,8 to 3x12 to 3x8)
Vertical 135 lbs
3 sets 8 rep

DB Rows (vary between 12,10,8 to 3x12 to 3x8)
3 set 12 rep 80

Lat Pulldown (vary between 12,10,8 to 3x12 to 3x8)
3 sets 10 rep 150

DB Shrugs (vary between 12,10,8 to 3x12 to 3x8)
3 sets 16 rep 85

ABS bytch


Day 3: Off:

Day 4: Shoulders:

DB Shoulder Press (vary between 4x6, 3x8, 10,8,6)
1 set 10 rep 70 lbs
3 sets 6 rep 80 lbs got them all

Standing bell press (vary between 12,10,8 to 3x12 to 3x8)
3 sets
1 set 12 rep 95 lbs
1 set 8-10 115
1 set 5-6 135

Side Raises (vary between 12,10,8 to 3x12 to 3x8)
3 sets 8-12 25 lbs

Front Raises (vary between 12,10,8 to 3x12 to 3x8)
3 sets 10 25 lbs

Wide Grip Upright Rows (vary between 12,10,8 to 3x12 to 3x8)

Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)

Leg Raises (vary between 12,10,8 to 3x12 to 3x8)

Ab twists (vary between 12,10,8 to 3x12 to 3x8)

Click Here For A Printable Log Of Day 4.

Day 5: Legs:

Squat (vary between 4x6, 3x8, 10,8,6)
Leg Press (vary between 12,10,8 to 3x12 to 3x8)
Lunges (vary between 12,10,8 to 3x12 to 3x8)
Leg Extensions (vary between 12,10,8 to 3x12 to 3x8)
Leg Curls (vary between 12,10,8 to 3x12 to 3x8)
Donkey Calf Raises (vary between 12,10,8 to 3x12 to 3x8)
Click Here For A Printable Log Of Day 5.

Day 6: Arms:

Close Grip Bench Press (vary between 4x6, 3x8, 10,8,6)
V-Bar Tricep Extension (vary between 12,10,8 to 3x12 to 3x8)
Skull Crushers (vary between 12,10,8 to 3x12 to 3x8)
Pull Downs (vary between 12,10,8 to 3x12 to 3x8)
Bicep Barbell Curls (vary between 12,10,8 to 3x12 to 3x8)
Alternate DB curls (vary between 12,10,8 to 3x12 to 3x8)
Preacher Curls (vary between 12,10,8 to 3x12 to 3x8)
Reverse Grip Curls (vary between 12,10,8 to 3x12 to 3x8)
Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
Ab twists (vary between 12,10,8 to 3x12 to 3x8)

 

[MMS]

Saturday: Lower Body Power
Sunday: Upper Body Power

Wednesday: Back-Shoulder Hypertrophy
Thursday: Chest-Arm Hypertrophy

so far so good

 

[TYBG]

Sun - Yoga, bball, or sprints
Mon - Power Upper body
Tues - Power Lower Body
Wed - Yoga , bball, or sprints
Thurs - Back, traps, shoulders
Fri - wheels w/ a little bike work
Sat - chest and arms

 

[TLR Is Mental Poison]

Cutting:

Fullbody mondays and fridays

Cardio tues, wed, and sat

That Lyle McDonald wave

Right now I am doing 3 full upper body days (2 compound 1 iso) and 2 leg days (same shyt both times). No cardio as I'm bulking but I might do some light walking or something just to keep my heart healthy.

When I do my cut next year I'm prob gonna cut the volume in half

 

[Black Ball]

i kinda want to switch shyt up

right now my split is on some high school shyt

i been so comfortable with it that i just kept doing it

mon - chest
tues - shoulders
wed - back
thurs - arms
fri - legs

shyt wack

im tryna hit shyt twice a week now

I'm the same way, I've been doing the same routine for the longest now. I'm just trying to stay fit.

Monday: Back & Shoulders
Tuesday: Legs
Wednesday: Chest
Thursday: Back & Shoulders
Friday: Legs
Saturday: Chest

Monday, Tuesday, Thurday, Friday: Pushups 4 sets of 75

Everyday: Abs & Running

Every other day: (Bicep curls twice a week) (triceps twice a week)

 

[Jesus]

I try to kill a single body part a day then a deadlift day to top it all off.

 

[Spliff]

That Lyle McDonald wave

There's too much food at his dinner table. I stay eatin

 

[Oye]

I switched to this last week

Downloaded it from jefit

 

[The ADD]

Saturday: Lower Body Power
Sunday: Upper Body Power

Wednesday: Back-Shoulder Hypertrophy
Thursday: Chest-Arm Hypertrophy

so far so good

PHAT