thoughts about my new split?

[whitebitchslayer]

day 1:
bench press 4 sets of 8-10 + warm up set
incline chest press 4 sets of 8-10 + warm up set
dips 3 sets of 10 (not good enough to do them weighted yet)
chest flys 3 sets of 12-15 + warm up set
push ups 3 sets till failure for full exhaustion

then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching

day 2:
close grip cable rows 3 sets of 12-15 reps + warm-up set
lat pull downs 3 sets of 10-12 reps + warm up set
lat pull overs 3 sets of 10-12 reps
dumbell rows 4 sets of 8-10 reps
pull ups 4 sets of 8-10 reps

then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching


day3:
back squat 4 sets of 6-8 reps + warm up set
leg press 3 sets of 8-10 reps
leg extensions 3 sets of 10-12 reps + warm up set
hamstring curls 3 sets of 10-12 reps + warm up set
calf raises 4 sets of 12-15 reps

then in the afternoon some abs work
3 sets of 1 min planks with 45lbs on back
3 sets of 10 leg raises
3 sets of 10 ab rollouts
3 sets of 20 Russian twists with 60lbs dumbell


day 4:
shoulder press 4 sets of 8-10 reps + warm up set
lat raises 4 sets of 10-12 reps
frontal plate raises 4 sets of 10-12 reps
dumbell shrugs 4 sets of 8-10 reps
face pulls 3 sets of 12-15 reps

then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching


day 5:
close grip bench 4 sets of 8-10 reps + warm up set
skull crushers 3 sets of 10-12
preacher curls 4 sets of 8-10 reps + warm up set
db hammer curls 3 sets of 10-12 reps
tricep pushdowns 3 sets of 10-12 reps + warm up set

then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching

day 6:
light cardio sometimes


just trying to see if a bunch of people think its shit im 2 days in

 

[parkergleas00]

intense cardio daily i see

 

[R1PPer]

intense cardio daily i see

Holy fatigue

 

[whitebitchslayer]

intense cardio daily i see

Wdym

 

[quantitativePSL]

why workout twice a day? why are you doing explosive athlete shit like cleans? are you still on gear?

 

[whitebitchslayer]

why workout twice a day? why are you doing explosive athlete shit like cleans? are you still on gear?

Bc I do clean/snatches in comps and yes

 

[quantitativePSL]

Bc I do clean/snatches in comps and yes

oh very moggr, good to be an athlete I'd say the program is good you're on gear so recovery isn't that big of a deal, what's your stack btw?

 

[ltn_looksminner]

Fatiguemaxxing

 

[whitebitchslayer]

Fatiguemaxxing

That’s the idea behind a muscle group every day

 

[quantitativePSL]

Are you training purely for aesthetics or to help with weightlifting?

 

[whitebitchslayer]

Are you training purely for aesthetics or to help with weightlifting?

both

 

[whitebitchslayer]

oh very moggr, good to be an athlete I'd say the program is good you're on gear so recovery isn't that big of a deal, what's your stack btw?

500 test e 25mg anavar + supports

 

[Deleted member 73697]

day 1:
bench press 4 sets of 8-10 + warm up set
incline chest press 4 sets of 8-10 + warm up set
dips 3 sets of 10 (not good enough to do them weighted yet)
chest flys 3 sets of 12-15 + warm up set
push ups 3 sets till failure for full exhaustion

then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching

day 2:
close grip cable rows 3 sets of 12-15 reps + warm-up set
lat pull downs 3 sets of 10-12 reps + warm up set
lat pull overs 3 sets of 10-12 reps
dumbell rows 4 sets of 8-10 reps
pull ups 4 sets of 8-10 reps

then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching


day3:
back squat 4 sets of 6-8 reps + warm up set
leg press 3 sets of 8-10 reps
leg extensions 3 sets of 10-12 reps + warm up set
hamstring curls 3 sets of 10-12 reps + warm up set
calf raises 4 sets of 12-15 reps

then in the afternoon some abs work
3 sets of 1 min planks with 45lbs on back
3 sets of 10 leg raises
3 sets of 10 ab rollouts
3 sets of 20 Russian twists with 60lbs dumbell


day 4:
shoulder press 4 sets of 8-10 reps + warm up set
lat raises 4 sets of 10-12 reps
frontal plate raises 4 sets of 10-12 reps
dumbell shrugs 4 sets of 8-10 reps
face pulls 3 sets of 12-15 reps

then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching


day 5:
close grip bench 4 sets of 8-10 reps + warm up set
skull crushers 3 sets of 10-12
preacher curls 4 sets of 8-10 reps + warm up set
db hammer curls 3 sets of 10-12 reps
tricep pushdowns 3 sets of 10-12 reps + warm up set

then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching

day 6:
light cardio sometimes


just trying to see if a bunch of people think its shit im 2 days in

too much cardio bro

ts kills gains

 

[quantitativePSL]

both

Interesting, If you want to be an elite weightlifter you simply won't be aesthetic but you can be an aesthetic guy who is also surprisingly good at weightlifting i'd say do the latter because looks> jfl I think you're program could be cut down a bit like you're doing 4 and 5 sets seems like you'd spend like 3 hours in the gym

 

[whitebitchslayer]

Interesting, If you want to be an elite weightlifter you simply won't be aesthetic but you can be an aesthetic guy who is also surprisingly good at weightlifting i'd say do the latter because looks> jfl I think you're program could be cut down a bit like you're doing 4 and 5 sets seems like you'd spend like 3 hours in the gym

I’d obviously rather be the 2nd and I spend ~45 min in the morning and an hour in the afternoon

 

[einzigartig]

day 1:
bench press 4 sets of 8-10 + warm up set
incline chest press 4 sets of 8-10 + warm up set
dips 3 sets of 10 (not good enough to do them weighted yet)
chest flys 3 sets of 12-15 + warm up set
push ups 3 sets till failure for full exhaustion

then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching

day 2:
close grip cable rows 3 sets of 12-15 reps + warm-up set
lat pull downs 3 sets of 10-12 reps + warm up set
lat pull overs 3 sets of 10-12 reps
dumbell rows 4 sets of 8-10 reps
pull ups 4 sets of 8-10 reps

then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching


day3:
back squat 4 sets of 6-8 reps + warm up set
leg press 3 sets of 8-10 reps
leg extensions 3 sets of 10-12 reps + warm up set
hamstring curls 3 sets of 10-12 reps + warm up set
calf raises 4 sets of 12-15 reps

then in the afternoon some abs work
3 sets of 1 min planks with 45lbs on back
3 sets of 10 leg raises
3 sets of 10 ab rollouts
3 sets of 20 Russian twists with 60lbs dumbell


day 4:
shoulder press 4 sets of 8-10 reps + warm up set
lat raises 4 sets of 10-12 reps
frontal plate raises 4 sets of 10-12 reps
dumbell shrugs 4 sets of 8-10 reps
face pulls 3 sets of 12-15 reps

then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching


day 5:
close grip bench 4 sets of 8-10 reps + warm up set
skull crushers 3 sets of 10-12
preacher curls 4 sets of 8-10 reps + warm up set
db hammer curls 3 sets of 10-12 reps
tricep pushdowns 3 sets of 10-12 reps + warm up set

then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching

day 6:
light cardio sometimes


just trying to see if a bunch of people think its shit im 2 days in

your chest day is cringe too many sets