Day 1: Chest/Triceps
-Incline Press: 2 warm-up sets-3 sets 10,8,6 reps
-DB Flat Press: 3 sets 10, 8, 6 reps
-DB Flies: 2-3 sets 10 reps
-Skull Crushers: 3 sets 10-12 reps
-Tri Pull-downs: 3 sets 10-12 reps
Day 2: Legs/Calves
(Swolecats Leg Routine)
-Standing Leg Raises: 5 sets 15-20 reps
Day 3: Rest
Day 4: Back/Biceps
-Deadlifts: 3 sets 8-10 reps
-Lat Pull-downs: 3 sets 10,8,6 reps
-Bent-over Rows: 3 sets 10-12 reps
-Chin-ups: 3 sets 10-12 reps
-Hammer Curls: 3 sets 10-12 reps
-Concentration Curls: 3 sets 10-12 reps
Day 5: Shoulders/Traps
-Military Press: 3 sets 10,8,6 reps
-Side Raises: 2 sets 10 reps
-Rear Lat Raises: 2 sets 10 reps
-Shruggs: 3 sets 10 reps
My stats are: 5'9 202 11%bf 5yrs training-My goal is to get cut up I know diet is key so I've been working on that. As far as the routine do you guys think it is good? I'm currently on a 3-day split started around 8 weeks ago-which for some reason I feel like It's not working. So I'm just going back to basic on what I use to do
unless you guys can let me know a good 3 day routine because I do like it because I get more rest. I've been looking into the sticky about the various training splits but I can't decide they all look good like. HIT, 5x5, DFHT, HST, (to confusing-overwhelming)
-Incline Press: 2 warm-up sets-3 sets 10,8,6 reps
-DB Flat Press: 3 sets 10, 8, 6 reps
-DB Flies: 2-3 sets 10 reps
-Skull Crushers: 3 sets 10-12 reps
-Tri Pull-downs: 3 sets 10-12 reps
Day 2: Legs/Calves
(Swolecats Leg Routine)
-Standing Leg Raises: 5 sets 15-20 reps
Day 3: Rest
Day 4: Back/Biceps
-Deadlifts: 3 sets 8-10 reps
-Lat Pull-downs: 3 sets 10,8,6 reps
-Bent-over Rows: 3 sets 10-12 reps
-Chin-ups: 3 sets 10-12 reps
-Hammer Curls: 3 sets 10-12 reps
-Concentration Curls: 3 sets 10-12 reps
Day 5: Shoulders/Traps
-Military Press: 3 sets 10,8,6 reps
-Side Raises: 2 sets 10 reps
-Rear Lat Raises: 2 sets 10 reps
-Shruggs: 3 sets 10 reps
My stats are: 5'9 202 11%bf 5yrs training-My goal is to get cut up I know diet is key so I've been working on that. As far as the routine do you guys think it is good? I'm currently on a 3-day split started around 8 weeks ago-which for some reason I feel like It's not working. So I'm just going back to basic on what I use to do
unless you guys can let me know a good 3 day routine because I do like it because I get more rest. I've been looking into the sticky about the various training splits but I can't decide they all look good like. HIT, 5x5, DFHT, HST, (to confusing-overwhelming)
HIT is horseshit. Nor is there a sticky on it here. Why? Because it's horseshit! In my, and a whole awful lotta people's, opinion, you can not beat 5X5, DONE CORRECTLY JUST LIKE THE STICKY SAYS! Don't go changing it because you think you know something better.
