Monday, November 28, 2011

New Split Routine

I've hit a point in my working out that I need to start getting more specific on what I do every day. I have a limited amount of time so I need to get pretty zoned in on what is best for me. This is going to be my new split routine:

Monday: 
Legs - Focusing on quads and calves. Squat day. Ass to ground squats so I don't go as heavy as most.
Shoulders - 12 to 15 rep range. Last few reps will be negatives or hellcentric (eccentric) as my friends at Animal call it

Tuesday:
Chest - Heavy day. 6 to 8 rep range.
Biceps - Heavy day. 6 to 8 rep range. Barbell focus.


Wednesday:
Back - Heavy day. 6 to 8 rep range. 
Triceps - Heavy day. 6 to 8 rep range.

Thursday:

Legs - Focusing on hamstrings.
Shoulders - Heavy day. 8 to 10 rep range. Last few reps will be negatives or hellcentric (eccentric) as my friends at Animal call it

Friday:

Chest Lighter day. 12 to 15 rep range. 3-2-3 tempo. 3 counts up, 2 second hold and squeeze, 3 counts down. Last few reps will be negatives or hellcentric (eccentric).
Biceps - Lighter day. 12 to 15 rep range. 3-2-3 tempo. 3 counts up, 2 second hold and squeeze, 3 counts down. Last few reps will be negatives or hellcentric (eccentric).


Saturday:

Back - Lighter day. 12 to 15 rep range. 3-2-3 tempo. 3 counts up, 2 second hold and squeeze, 3 counts down. Last few reps will be negatives or hellcentric (eccentric).
Triceps - Lighter day. 12 to 15 rep range. 3-2-3 tempo. 3 counts up, 2 second hold and squeeze, 3 counts down. Last few reps will be negatives or hellcentric (eccentric).




I am a smaller guy so I need to keep the strength up but I'm also wanting to have muscle endurance because I like being the machine that can do what ever the hell someone says I *can't* do.

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