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Anonymous
2015-12-10 14:10:26 Post No. 35203228
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Anonymous
2015-12-10 14:10:26
Post No. 35203228
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Hey /fit/ so i dont know what new routine start if a full-body training or a classical split 4 times a week,
Im an intermedieate level i have already did SS training and other different routines but i have always did a full body training so my question is:
Should i keep doing full body training or go into split?
These are 2 routine, i have to decide which start:
FULL BODY:
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
This is the split:
Sunday: Legs
Leg Extension: 3 Sets Of 6-8 Reps
Lying Leg Curl: 3 Sets Of 6-8 Reps
Squats: 3 Sets Of 4-6 Reps
Calf Raise: 3 Sets Of 6-8 Reps
Stiff-Legged Deadlift: 3 Sets Of 4-6 Reps
Leg Press: 3 Sets Of 4-6 Reps
Monday: Chest And Shoulders
Dumbbell Shrugs: 3 Sets Of 6-8 Reps
Decline Press: 3 Sets Of 6-8 Reps
Military Press: 3 Sets Of 6-8 Reps
Bench Press: 4 Sets Of 4-6 Reps
Dumbbell Flyes: 3 Sets Of 6-8 Reps
Lateral Raise: 3 Sets Of 6-8 Reps
Wednesday: Biceps And Triceps
Skull Crushers: 3 Sets Of 6-8 Reps
Chin Ups: 3 Sets To Failure
Overhead Triceps Extensions: 3 Sets Of 4-6 Reps
Barbell Curls: 3 Sets Of 5-7 Reps
Close-Grip Bench Press: 4 Sets Of 4-6 Reps
Concentration Curls: 3 Sets Of 5-7 Reps
Friday: Back
Lat Pulldown: 3 Sets Of 6-8 Reps
Good Mornings: 3 Sets Of 6-8 Reps
Deadlift: 3 Sets Of 4-6 Reps
Chin-Ups: 3 Sets Of 4-6 Reps
tl: dr: Which routine is better for an intermediate level