Critique my Bro Split
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MisterDerpington
Posts: 604 Member
Hey I'm just looking for a critique of my split. Before I hear anything about "you should do SL 5x5 blablabla", I know about linear progression routines and full body routines, but where I'm at right now, this is what I enjoy and will actually keep me going to the gym, so I'm sticking with a body part split.
Legs + Abs
A. Squats 3 x 3/2/1
B1. Step-Ups 3-4 x 8-10 per leg
B2. Glute Bridge /w plate 3-4 x 12-15
C1. Leg Extensions 3 x 12-15
C2. Lying Leg Curls 3 x 8-10
D. Barbell Calf Raises 3 x 12-15
Abs:
A. Abs Machine 3 x 10
B. Planks 3 x failure
Chest
A. Bench Press 3 x 3/2/1
B1. Incline DB Bench Press 3-4 x 8-10
B2. DB Chest Flyes 3-4 x 8-10
C. Chest Pullovers 3 x 12-15 (need to find substitute for this since I can't hold my body on a bench sideways.)
D. Pec Deck 3 x 12-15
Back + Abs
A. Weighted 45-Degree Hyperextensions 3 x 3/2/1
B1. Bent-Over Barbell Rows 3-4 x 8-10
B2. Straight Arm Lat Pulldown 3-4 x 8-10
C. Lat Pulldown 3 x 12-15
D. Shrugs 3 x 12-15
Abs:
A. Ab Machine 3 x 10
B. Planks 3 x failure
Shoulders + Abs
A. Overhead Press 3 x 3/2/1
B1. Upright Rows 3-4 x 8-10
B2. Incline Side Raises 3-4 x 8-10
C. Front Dumbbell Raises 3 x 12-15
D. Bentover Cable Side Raises 3 x 12-15
Abs:
A. Abs Machine 3 x 10
B. Planks 3 x failure
Arms
A. Preacher Curl 3 x 3/2/1
B1. Lying Tricep Extensions 3-4 x 8-10
B2. Standing Dumbbell Curls 3-4 x 8-10
C. Tricep Pushdowns (one arm or two arm) 3 x 12-15
D. Overhead Cable Curls 3 x 12-15
The letters that have numbers after them, like B1 and B2, are supersetted. The main lifts of each day are rest-pause sets. I'll probably change that around over time. This is how I'm going to schedule it.
Sun: Legs
Mon: Chest
Tues: Back
Wed: off
Thur: Shoulders
Fri: Arms
Legs + Abs
A. Squats 3 x 3/2/1
B1. Step-Ups 3-4 x 8-10 per leg
B2. Glute Bridge /w plate 3-4 x 12-15
C1. Leg Extensions 3 x 12-15
C2. Lying Leg Curls 3 x 8-10
D. Barbell Calf Raises 3 x 12-15
Abs:
A. Abs Machine 3 x 10
B. Planks 3 x failure
Chest
A. Bench Press 3 x 3/2/1
B1. Incline DB Bench Press 3-4 x 8-10
B2. DB Chest Flyes 3-4 x 8-10
C. Chest Pullovers 3 x 12-15 (need to find substitute for this since I can't hold my body on a bench sideways.)
D. Pec Deck 3 x 12-15
Back + Abs
A. Weighted 45-Degree Hyperextensions 3 x 3/2/1
B1. Bent-Over Barbell Rows 3-4 x 8-10
B2. Straight Arm Lat Pulldown 3-4 x 8-10
C. Lat Pulldown 3 x 12-15
D. Shrugs 3 x 12-15
Abs:
A. Ab Machine 3 x 10
B. Planks 3 x failure
Shoulders + Abs
A. Overhead Press 3 x 3/2/1
B1. Upright Rows 3-4 x 8-10
B2. Incline Side Raises 3-4 x 8-10
C. Front Dumbbell Raises 3 x 12-15
D. Bentover Cable Side Raises 3 x 12-15
Abs:
A. Abs Machine 3 x 10
B. Planks 3 x failure
Arms
A. Preacher Curl 3 x 3/2/1
B1. Lying Tricep Extensions 3-4 x 8-10
B2. Standing Dumbbell Curls 3-4 x 8-10
C. Tricep Pushdowns (one arm or two arm) 3 x 12-15
D. Overhead Cable Curls 3 x 12-15
The letters that have numbers after them, like B1 and B2, are supersetted. The main lifts of each day are rest-pause sets. I'll probably change that around over time. This is how I'm going to schedule it.
Sun: Legs
Mon: Chest
Tues: Back
Wed: off
Thur: Shoulders
Fri: Arms
0
Replies
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Only thing I would add in there is a deadlift. Could even throw it in on back day and get a little cross into legs that day as well. Overall looks like a good bro split.0
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The only way to be sure is to run it. Looks pretty good, you'll probably tweak as you go anyway.
Guess you've shelved the DeFranco?0 -
"Abs machine" is what?
Are there are more ways to work your core than just the "ab machine" and plank.
I'd switch it up just to keep from getting bored.
If I knew the real names of the things I do for core, I'd share with you but I don't and my descriptions kind of suck lol0 -
I also agree with adding a variety of ab exercises. I tend not to feel it as much with the machines. But if it is working for you stick with it and modify as needed.0
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You need something else for your hamstrings. Deadlifts and good mornings would be my suggestion.0
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RDL would be my offering. The OP must not be a fan of conventional deads...0
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Legs - Not a big fan of Leg Extensions or Curls. You'd be better off substituting both for RDLs or Good Mornings.
Chest - Why do Flyes & Peck Deck? Lose the Peck Deck, maybe add Dips
Back - Deadlifts! Also, you don't need to do 2 different versions of Lat Pulldowns.
Shoulders - That's a lot of volume for such a small muscle group that's used w/Chest & Tricep exercises.
Abs - Lose the Ab Machine. If you're properly stabilizing your core on the big compounds there is really no need IMO to add an isometric exercise like the Plank. Cable Crunches, Leg Lifts, etc. would be better options. Always do ab exercises with weight if possible, and avoid crappy Ab machines.
Lots of volume to recover from on this Split and as it goes with Splits, if you miss a day you're screwed. But per your request, I will refrain from giving my opinion on Splits.0 -
RDL would be my offering. The OP must not be a fan of conventional deads...
There's TWO problems with DLs for me:
A. I can only do Sumo Deadlift. I don't have the hip mobility for conventional deadlifts and my stomach just gets in the way.
B. My gym has no bumper plates, so in order to do warm-up sets, I have to go to the other side of the gym, get two aerobic steps, 8 raisers, and set it up like that. It's a real pain in the *kitten*. If they had a power rack, I would definitely do Rack Pulls.
G
RDLs are a good idea. I may just get rid of Leg Extensions because I've heard they're rough on the ACL and my knees don't feel great.The only way to be sure is to run it. Looks pretty good, you'll probably tweak as you go anyway.
Guess you've shelved the DeFranco?
The problem with DeFranco for me is that constantly trying up a 3RM just doesn't seem feasible for me when trying to lose weight. I got a good 3RM Bench and 3RM Deadlift the first two Max Effort days, but there was no way they were being upped by 2.5lb+ in just a week with good form. I believe sub-maximal loads are better for my type of training.0 -
For the pullovers, are those the lat pullovers that also work chest (etc)? I do them at home with a dumbbell and use a beanbag pillow on the floor that gets my chest up nicely relative to my hips (that might take unusual flexibility, though,... dunno!). But you might try something similar and see
A bosu ball might work if it's the right height for you. 0 -
There's a few things I'd switch out based on personal preference, but to each his own. Try it and see how you like it. If you're in a big deficit past attention to your energy levels.
Oh, and ditch that ab machine. That's the worst piece of equipment in the building. If there's a trx in your gym learn to train and on that. If not, floor work or a bosu ball trumps any machine.0 -
RDL would be my offering. The OP must not be a fan of conventional deads...
There's TWO problems with DLs for me:
A. I can only do Sumo Deadlift. I don't have the hip mobility for conventional deadlifts and my stomach just gets in the way.
B. My gym has no bumper plates, so in order to do warm-up sets, I have to go to the other side of the gym, get two aerobic steps, 8 raisers, and set it up like that. It's a real pain in the *kitten*. If they had a power rack, I would definitely do Rack Pulls.
G
RDLs are a good idea. I may just get rid of Leg Extensions because I've heard they're rough on the ACL and my knees don't feel great.The only way to be sure is to run it. Looks pretty good, you'll probably tweak as you go anyway.
Guess you've shelved the DeFranco?
The problem with DeFranco for me is that constantly trying up a 3RM just doesn't seem feasible for me when trying to lose weight. I got a good 3RM Bench and 3RM Deadlift the first two Max Effort days, but there was no way they were being upped by 2.5lb+ in just a week with good form. I believe sub-maximal loads are better for my type of training.
I remember you saying about the DLs in another thread. I think RDL are a good fit, because you only need to take the bar to just below the knee. Should allow you to groove the hip hinge without over-stressing the ROM of your hips. You can always work them in with SLDL in order to build that greater ROM over time without asking injury to come knocking!
I hear what you're saying with DeFranco. I've not run it personally, but I can see how that constant PR setting balls to the wall 3RM style can take it's toll. I think a higher rep style bodybuilder approach is easier to sustain on a cut. And if you're planning to be on a cut for a while, you need something you can sustain and not burn yourself out on.
At the end of the day, you have to do the style of training that you're going to stick with. It's no good people telling you that you should be doing x y z if you're not going to enjoy it, or it's going to burn you out, or you have medical/injury history to work around.
I'm not sure what an ab machine is, but planks and their progressions are the best way. My favourite currently is the med ball roll out which is a kind of dynamic plank. I'll still be mining gold out of that move for a while yet.0 -
you should just do 5x5
just kidding!0 -
Get them gains0
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It's hard to explain "ab machine". You place your hands on two handles, push them out and lock the arms. You lean forward contracting the abs. Not sure how else to describe it. I'll get a picture next time.0
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It's hard to justify "ab machine". You place your hands on two handles, push them out and lock the arms. You lean forward contracting the abs. Not sure how else to describe it. I'll get a picture next time.
FIFY0 -
If you were looking for "optimal" I would probably suggest some changes...But if this is what makes you Randy to get in the gym everyday and eat a calorie deficit do it.0
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How long have you been lifting for and what are your goals?0
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Legs - Not a big fan of Leg Extensions or Curls. You'd be better off substituting both for RDLs or Good Mornings.
Chest - Why do Flyes & Peck Deck? Lose the Peck Deck, maybe add Dips
Back - Deadlifts! Also, you don't need to do 2 different versions of Lat Pulldowns.
Shoulders - That's a lot of volume for such a small muscle group that's used w/Chest & Tricep exercises.
Abs - Lose the Ab Machine. If you're properly stabilizing your core on the big compounds there is really no need IMO to add an isometric exercise like the Plank. Cable Crunches, Leg Lifts, etc. would be better options. Always do ab exercises with weight if possible, and avoid crappy Ab machines.
Lots of volume to recover from on this Split and as it goes with Splits, if you miss a day you're screwed. But per your request, I will refrain from giving my opinion on Splits.
Deadlifts, Dips, and Hanging Leg Raises just aren't an option for me due to my overall size (450lb+).0 -
It's hard to justify "ab machine". You place your hands on two handles, push them out and lock the arms. You lean forward contracting the abs. Not sure how else to describe it. I'll get a picture next time.
FIFY
And why is that? Seriously, I read your first post but you didn't really explain why it's inferior.0 -
Updated:
Legs + Abs
A. Squats 3 x 3/2/1
B1. Step-Ups 3-4 x 8-10 per leg
B2. Glute Bridge /w plate 3-4 x 12-15
C. Romanian Deadlifts 3 x 8-10
D. Barbell Calf Raises 3 x 12-15
Abs:
Flat Bench Lying Leg Raises 3 x 12-15
Standing Russian Twists 3 x 8-10 per side (aka "Landmines")
Chest
A. Bench Press 3 x 3/2/1
B1. Incline DB Bench Press 3-4 x 8-10
B2. DB Chest Flyes 3-4 x 8-10
C. "Around the Worlds" 3 x 12-15 http://www.bodybuilding.com/exercises/detail/view/name/around-the-worlds
D. Pushup Variation 3 x AMRAP
Back + Abs
A. Weighted 45-Degree Hyperextensions 3 x 3/2/1
B1. Bent-Over Barbell Rows 3-4 x 8-10
B2. Straight Arm Lat Pulldown 3-4 x 8-10
C. Lat Pulldown 3 x 12-15
D. Shrugs 3 x 12-15
Abs:
Exercise Ball Crunch (weighted if too easy) 3 x 12-15
Dumbbell Side Bend 3 x 8-10 per side
Shoulders + Abs
A. Overhead Press 3 x 3/2/1
B1. Upright Rows 3-4 x 8-10
B2. Incline Side Raises 3-4 x 8-10
C. Front Dumbbell Raises 3 x 12-15
Abs:
Standing Cable Crunch 3 x 8-10
Seated Russian Twist ("Plate Twist") 3 x 12-15
Arms
A. Preacher Curl 3 x 3/2/1
B1. Lying Tricep Extensions 3-4 x 8-10
B2. Standing Dumbbell Curls 3-4 x 8-10
C. Tricep Pushdowns (one arm or two arm) 3 x 12-15
D. Overhead Cable Curls 3 x 12-150 -
I say have at it!
I personally feel much happier now the leg extensions and curls have been replaced by a deadlift variant. The only thing you've got to do now is keep showing up and putting in the work.0 -
Yeah, I did splits too before I knew they were "splits", then they got popular and everyone wanted to tell you their special split, now they aren't popular and everyone wants to tell you not to do splits...I'm still hanging on (and doing well) with them too
But generally since you want opinion on it:
I'd add deadlifts, if you cant do them, do shrug machine deadlifts, and on your arm day do some grip work if you intend to go heavy later (I'm guessing this is for general strength while losing weight?), like wrist flexion/extension bar raises, or rope wind weight if your gym has it, or rope pull machine if your gym has it, or grippers. It is important and you'll be happy once you go heavy, you can have problems just holding onto the bar between 400-800lbs if you dont.
Obliques added to ab workouts would be good, variation from just "machine" could help too, something like a cable ab.
On your leg day I'd add in a leg press, they do help even though they aren't "in" either, to make them more stable and eliminate low back if thats a problem you can do them one legged. Leg abduction if you are looking to lengthen the workout.
Why are shoulders separate and just not part of chest and back?0 -
Yeah, I did splits too before I knew they were "splits", then they got popular and everyone wanted to tell you their special split, now they aren't popular and everyone wants to tell you not to do splits...I'm still hanging on (and doing well) with them too
But generally since you want opinion on it:
I'd add deadlifts, if you cant do them, do shrug machine deadlifts, and on your arm day do some grip work if you intend to go heavy later (I'm guessing this is for general strength while losing weight?), like wrist flexion/extension bar raises, or rope wind weight if your gym has it, or rope pull machine if your gym has it, or grippers. It is important and you'll be happy once you go heavy, you can have problems just holding onto the bar between 400-800lbs if you dont.
Obliques added to ab workouts would be good, variation from just "machine" could help too, something like a cable ab.
On your leg day I'd add in a leg press, they do help even though they aren't "in" either, to make them more stable and eliminate low back if thats a problem you can do them one legged. Leg abduction if you are looking to lengthen the workout.
Why are shoulders separate and just not part of chest and back?
I do have some Captain of Crush grippers I can use for grip work. I separates shoulders because this was how a template I modified had it. And frankly, I really enjoy the Overhead Press and want to have it as a main lift on it's own day.0 -
Yeah, I did splits too before I knew they were "splits", then they got popular and everyone wanted to tell you their special split, now they aren't popular and everyone wants to tell you not to do splits...I'm still hanging on (and doing well) with them too
But generally since you want opinion on it:
I'd add deadlifts, if you cant do them, do shrug machine deadlifts, and on your arm day do some grip work if you intend to go heavy later (I'm guessing this is for general strength while losing weight?), like wrist flexion/extension bar raises, or rope wind weight if your gym has it, or rope pull machine if your gym has it, or grippers. It is important and you'll be happy once you go heavy, you can have problems just holding onto the bar between 400-800lbs if you dont.
Obliques added to ab workouts would be good, variation from just "machine" could help too, something like a cable ab.
On your leg day I'd add in a leg press, they do help even though they aren't "in" either, to make them more stable and eliminate low back if thats a problem you can do them one legged. Leg abduction if you are looking to lengthen the workout.
Why are shoulders separate and just not part of chest and back?
I do have some Captain of Crush grippers I can use for grip work. I separates shoulders because this was how a template I modified had it. And frankly, I really enjoy the Overhead Press and want to have it as a main lift on it's own day.
Well you've thought it out then, yes you will get more gains in it separating it out for a while, I'm usually pretty exhausted after the bench and chest sets myself to get maximal on the overhead press too same day. But you are upper body heavy with this workout spread too, just so you know. And since your focus is weight loss and at your weight you really want to do some low impact motion like walking/hiking, you dont have to do anything else for aerobics with long enough weight lifting sessions, but moving your bodyweight around especially post session will help you. Goodluck 0 -
Another Update. Got sick of the rest-pause sets and just went with what I know for the big lifts, 3x5. I can still progress linearly with this split then. I also changed up a couple lifts.
Legs + Abs
A. Squats 3 x 5
B1. Step-Ups 3-4 x 8-10 per leg
B2. Glute Bridge /w plate 3-4 x 12-15
C. Romanian Deadlifts 3 x 8-10
D. Barbell Calf Raises 3 x 12-15
Abs:
Flat Bench Lying Leg Raises 3 x AMRAP (max I could do was 10 so far)
Standing Russian Twists 3 x 8-10 per side (aka "Landmines")
Chest
A. Bench Press 3 x 5
B1. Incline DB Bench Press 3-4 x 8-10
B2. DB Chest Flyes 3-4 x 8-10
C. "Around the Worlds" 3 x 12-15 http://www.bodybuilding.com/exercises/detail/view/name/around-the-worlds
D. Pushup Variation 3 x AMRAP
Back + Abs
A. Weighted 45-Degree Hyperextensions 3 x 5
B1. Bent-Over Barbell Rows 3-4 x 8-10
B2. Straight Arm Lat Pulldown 3-4 x 8-10
C. Lat Pulldown 3 x 12-15
D. Shrugs 3 x 12-15
Abs:
Kettlebell Swings 3 x 12-15
Cable Crunch 3 x 12-15
Dumbbell Side Bend 3 x 8-10 per side
Shoulders
A. Overhead Press 3 x 5
B1. Upright Rows 3-4 x 8-10
B2. Incline Side Raises 3-4 x 8-10
C. Front Dumbbell Raises 3 x 12-15
Arms + Abs
A. Preacher Curl 3 x 5
B1. Lying Tricep Extensions 3-4 x 8-10
B2. Standing Dumbbell Curls 3-4 x 8-10
C. Tricep Pushdowns (one arm or two arm) 3 x 12-15
D. Overhead Cable Curls 3 x 12-15
Abs:
Standing Cable Crunch 3 x 8-10
Seated Russian Twist ("Plate Twist") 3 x 12-15
The schedule is going to vary. I'm preferring starting Legs on Monday and either just working it through the weekdays or going to Saturday with Thursday and Sunday as rest days. Either way, the abs will be on nonconsecutive days.0 -
Don't get lifter's add or f*ckarounditis!
Adapt a bit at a time. No broad brush stroke changes or else you won't know what is working and what is not... hopefully you'll give yourself at least a month with the new set up!0
This discussion has been closed.
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