AJ Bentley
07-06-2010, 02:58 PM
New to the site guys, I think this community is among the best on the net, from what I've seen so far. Looking forward to getting to know some of you and getting into some good debates.
In the mean time here is my split:
Day 1 - Chest - Triceps
-Bench press wk1 7RM wk2 5RM wk 3 3RM wk 4 Repeat cycle
-45degree BB Incline 3x3x3 (3 sets of 3clusters of 3reps, resting 10-15s between clusters)
-Low Incline DB Press 2x8-10
-3 Board Close-grip bench 1x11-15RP
-Decline DB Ext 1x11-15RP
Day 2 - Back - Biceps
-Rack Deads (below Knee) 1x6-8, 1x3-4
-Pull ups 3x 4-6 weighted s/s max BW
-Seated Row 1x15-20RP + 50% Drop
-Spider curl 1x6-8, 1x15-20RP
-Hammer curls 1x10-12
Day 3 - OFF
Day 4 - Shoulders - Legs
-Military press 1x11-15RP + Push Press to failure
-DB Press 1x15-20RP
-Squat/Hack/Leg press 1x4-6 1xWM
-Stiff legged Deadlifts 1x6
Day 5 - OFF
In the mean time here is my split:
Day 1 - Chest - Triceps
-Bench press wk1 7RM wk2 5RM wk 3 3RM wk 4 Repeat cycle
-45degree BB Incline 3x3x3 (3 sets of 3clusters of 3reps, resting 10-15s between clusters)
-Low Incline DB Press 2x8-10
-3 Board Close-grip bench 1x11-15RP
-Decline DB Ext 1x11-15RP
Day 2 - Back - Biceps
-Rack Deads (below Knee) 1x6-8, 1x3-4
-Pull ups 3x 4-6 weighted s/s max BW
-Seated Row 1x15-20RP + 50% Drop
-Spider curl 1x6-8, 1x15-20RP
-Hammer curls 1x10-12
Day 3 - OFF
Day 4 - Shoulders - Legs
-Military press 1x11-15RP + Push Press to failure
-DB Press 1x15-20RP
-Squat/Hack/Leg press 1x4-6 1xWM
-Stiff legged Deadlifts 1x6
Day 5 - OFF