I guess i'll start a thread. Who here is a gym rat? What type of split do you do, full body, or otherwise?
I started working out about a year ago and did SL5x5 for about 4 months moving to ICF 5x5 / 3x5 in February and just recently moved onto an intermediate PPL program. Here's the breakdown:
Pull - Push - Legs - Push - Pull
Monday - Pull (Back and Bis)
Tbar Row - 3x5
Wide Grip Lat Pulldown 3x8
Cable Seated Row 3x8
Pulls ups 3xF
Hyper Extensions 3x10
Dumbbell Bicep curl 3x8
Dumbbell incline Hammer Curl 3x8
Ez Bar Curl 3x8
Hanging leg raises 3x8
Tuesday - Push (Chest and Shoulders)
Barbell Benchpress 3x5
Overhead Press 3x5
Dumbbell incline benchpress 3x8
Side to front lateral raises 3x8
Tricep Cable bar pushdowns 3x10
Wednesday - Legs (Quads, Arms)
Barbell Squat 3x5
Leg Press 3x8
Hack Squat 3x8
Dumbbell Bicep curl 3x8
Dumbbell incline Hammer Curl 3x8
Ez Bar Curl 3x8
Thursday - Push (Chest and Shoulders)
Barbell Benchpress 3x5
Arnold Press 3x8
Dumbbell incline benchpress 3x8
Side to front lateral raises 3x8
Tricep Extensions 3x10
Friday - Pull (Back and Bis)
Dumbell Row 3x5
Wide Grip Lat Pulldown 3x8
Cable Seated Row 3x8
Chin Ups 3xF
Hyper Extensions 3x10
Dumbbell Bicep curl 3x8
Dumbbell incline Hammer Curl 3x8
Ez Bar Curl 3x8
Hanging leg raises 3x8
I've been doing the 5 day for a week or so now, and it's pretty heavy on volume, but i'm enjoying it, and hopefully will see good results. Please share your setups / cycles, etc.
I started working out about a year ago and did SL5x5 for about 4 months moving to ICF 5x5 / 3x5 in February and just recently moved onto an intermediate PPL program. Here's the breakdown:
Pull - Push - Legs - Push - Pull
Monday - Pull (Back and Bis)
Tbar Row - 3x5
Wide Grip Lat Pulldown 3x8
Cable Seated Row 3x8
Pulls ups 3xF
Hyper Extensions 3x10
Dumbbell Bicep curl 3x8
Dumbbell incline Hammer Curl 3x8
Ez Bar Curl 3x8
Hanging leg raises 3x8
Tuesday - Push (Chest and Shoulders)
Barbell Benchpress 3x5
Overhead Press 3x5
Dumbbell incline benchpress 3x8
Side to front lateral raises 3x8
Tricep Cable bar pushdowns 3x10
Wednesday - Legs (Quads, Arms)
Barbell Squat 3x5
Leg Press 3x8
Hack Squat 3x8
Dumbbell Bicep curl 3x8
Dumbbell incline Hammer Curl 3x8
Ez Bar Curl 3x8
Thursday - Push (Chest and Shoulders)
Barbell Benchpress 3x5
Arnold Press 3x8
Dumbbell incline benchpress 3x8
Side to front lateral raises 3x8
Tricep Extensions 3x10
Friday - Pull (Back and Bis)
Dumbell Row 3x5
Wide Grip Lat Pulldown 3x8
Cable Seated Row 3x8
Chin Ups 3xF
Hyper Extensions 3x10
Dumbbell Bicep curl 3x8
Dumbbell incline Hammer Curl 3x8
Ez Bar Curl 3x8
Hanging leg raises 3x8
I've been doing the 5 day for a week or so now, and it's pretty heavy on volume, but i'm enjoying it, and hopefully will see good results. Please share your setups / cycles, etc.