Gonna shake things up - New workout routine

Carlos_421

So my routine hasn't changed in a while and I've decided it's time to shake things up.
I've decided to go with an upper/lower split (time for legs to get hit more than once a week) doing upper body on Mondays/Thursdays and lower body on Tuesdays/Fridays.
For upper body I'll be going heavier on chest and lats (lighter on shoulders and rows) on Monday and heavier on shoulders and rows (lighter on chest and lats) on Thursday.
For lower body I'll be focusing more on deadlifts and hams on Tuesday and more on squats and quads on Friday.
Sunday and Wednesday will be rest days and Saturday is for cardio.

So here's the split.

Upper Day One:
Bench Press (3x5)
Superset - Incline DB Press/Pullups (3x8-10)
Superset - Leverage Incline Chest Press/Close-grip Lat Pulls (3x8-10)
Superset - Close-grip Bench Press/Underhand Lat Pulls (3x8-10)
Superset - DB Shoulder Press/Seated Cable Rows (3x8-10)
Superset - Arnold DB Press/Leverage High Rows (3x8-10)
Superset - DB Tricep Extension/Barbell Curl (3x8-10)

Lower Day One:
Deadlift (3x5)
Squat (3x8-10)
Romanian Deadlift (3x8-10)
Barbell Lunge (3x8-10)
Superset - Lying Leg Curls/Leg Extensions (3x8-10)
Superset - Standing Calf Raises/Leg Raises (3x12)
Superset - Seated Calf Raises/Cable Crunches (3x12)

Upper Day Two:
Seated BB Should Press (3x5)
Superset - Arnold DB Press/T-Bar Row (3x8-10)
Superset - Lateral Raise/DB Row (3x8-10)
Superset - DB Bench Press/Seated Cable Rows (3x8-10)
Superset - Dip Machine/V-Bar Pulldown (3x8-10)
Superset - Triceps Pushdown/Incline Curls (3x8-10)
Superset - Internal & External Rotations/Farmers Walk

Lower Day Two:
Squat (3x5)
Deadlift (3x8-10)
Hack Squat (3x8-10)
Leg Press (3x8-10)
Superset - Leg Extensions/Lying Leg Curls (3x8-10)
Superset - Standing Calf Raises/Cable Crunches (3x20)
Superset - Seated Calf Raises/Leg Raises (3x20)

jayneway0317

Sounds wonderful! How long do you think each routine will take?

Carlos_421

jayneway0317 wrote: »

Sounds wonderful! How long do you think each routine will take?

Not entirely sure since it's been a while since I've run supersets. At least an hour but I doubt it'll be more than an hour and a half.

Carlos_421

After further reflection, I've decided to do front squats instead of back squats on Lower Day 1 and sumo deadlifts instead of conventional deadlifts on Lower Day 2.

Variety is the spice of life, my great grandma would say.