Need a little advice

dylanzs2015

Hey everyone, sorry in advance for the long wall of text, I understand if you can't be bothered reading it all ahaha, so a little about me, I'm 5ft 9, 80kg, 176 pounds, 3 months left in my bulk, my main goal is hypertropy but I am also training a little on strength.

I have maybe a solid 8 months lifting history I have made good gains, started off skinny, now have a decently thick back shoulders and legs building size nicely but slowly (side delts lagging a bit so is biceps but I'm working on it).

The point of this post is to ask what peoples opinions are on what a good split would be for a novice lifter, I wouldn't quite say I know "what works for me" but I'm getting a ideas, just want a little extra help to make the most of my " noob" gains

My current routine is a 5 day split and is posted below ( I love high volume, I usually spend around 2 1/2 - 3 hours in the gym as I am quite addicted to it ahaha), bear in mind it will be long winded as I like high volume, I will then post the link to the upper/lower routine I'm thinking of trying out, let me know what ya'll think is better "bang for buck"

(This is the upper/lower routine I'm thinking of switching to except id up the sets to 4 on every exercise - http://www.bodybuilding.com/fun/matt88.htm )

Monday-biceps-forearms, abs

Barbell curls-6 sets, 6-10 reps
Seated dumbbell curls- 6 sets, 6-10 reps
Dumbbell concentration curls- 6 sets, 6-10 reps
Preacher curls 6 sets, 6-10 reps
Reverse curls 6 sets, 6-10 reps
Hammer curls 6 sets, 6-10 reps
Wrist curls forearms on knees- 4 sets, 10 reps
Reverse barbell curls-4 sets, 8 reps
Wright roller machine- to failure
Decline sit ups- 3 sets of 20
Wood choppers- 3 sets of 20 each side
Leg ups- 3 sets of 20


Tuesday- chest and triceps, abs

Bench press-5 sets, 6-10 reps
Flat bench flies-5 sets, 6-10 reps
Incline bench press- 6 sets, 6-10
reps
Dips 5 sets, to failure
Cable cross over-6 sets,10-12 reps
Close grip bench press-6 sets, 6-10 reps
Push downs-6 sets, 6-10 reps
Barbell French press-6 sets, 6-10 reps
One arm tricep extension-6 sets, 6-10 reps
Decline sit ups- 3 sets of 20
Wood choppers- 3 sets of 20 each side
Leg ups- 3 sets of 20

Wednesday-back

Front wide grip chin-ups-6 sets, to failure
T-bar rows close grip -5 sets, 6-10 reps- bbutton
T-bar rows wide grip-5 sets, 6-10 reps, uprabs
Seated pulley rows-6 sets, 6-10 reps
One arm dumbell rows- 5 sets, 6-10 reps
Lat pull downs-5 sets, 6-10 reps
Rack pulls -6 sets, 15 reps
Shrugs-6 sets, 15 reps
Back extensions- 3 drop sets



Thursday- shoulders


Seated barbell press- 6 sets, 6-10 reps
Lateral raises standing 6 sets, 6-10 reps
Rope face pulls 4 sets, 12-15
Rear delt lateral raises 5 sets, 6-10 reps
Cable lateral raises 5 sets, 10-12 reps
Decline sit ups- 3 sets of 20
Wood choppers- 3 sets of 20 each side
Leg ups- 3 sets of 20

Friday-legs

Squats-6 sets, 8-12 reps
Leg presses-6 sets, 8-12 reps
Leg extension-6 sets, 12-15 reps
Leg curls-6 sets, 10-12 reps
Standing calf raises-10 sets, 10 reps
Seated calf raises-8 sets, 15 reps
One legged dumbbell calf raises-6 sets, 12 reps

alyhuggan

Apologies as I didn't read through the whole routine but saw you had a day dedicated to biceps.

It's pointless spending ages training your biceps imo. It gets a lot of indirect work whilst training back.

My current split is a push pull leg split. I focus each workout around a specific compound lift. These are bench press, deadlift/rack pulls, squats, barbell rows and strict standing overhead press

My current routine:

Monday
Rest Day (I always try and avoid International Chest Monday, too many people)

Tuesday
Pull day, start with barbell rows then accessory work for upper back and lats (I avoid lower back on this day as squats are the next day)

Wednesday
Leg day, start with squats then accessory work for legs

Thursday
Push day, start with strict standing overhead press then accessory work for: the front head of the deltoid, then chest, then triceps and lastly the side head of the deltoid

Friday
Rest day 2

Saturday
Pull day, start with deadlifts or rack pulls then accessory work for: lower back, then lats and upper back (I like doing a lot of volume for my upper back so it's tight for benching the next day)

Sunday
Push day, start with bench press then accessory work for chest, then triceps and lastly the side head of the deltoid. (I avoid training my front delts directly as they get a lot of indirect work with pressing movements)

I keep my compounds heavy (Usually 3-6 rep range, except for back I like to do around 6-10)

I've used this routine since October and it's done me well! (Although my last routine was fairly similar, I just had two leg days and didn't have designated compounds on days)

alyhuggan

Accidentle repost