Splits of the month
Thu Jul 03, 2014 7:42 pm
#61916- AlphaI like Pink
July:
Day1 : Chest -abs
Day2: Lateral Back-Traps
Day3: Glutes - Ham - Quads - abs
Day4: Lower/middle Back - Delts
Day5: Rest
Day6: Bi - Tri - Forearm - Calves -abs
Day7: Rest
Day1 : Chest -abs
Day2: Lateral Back-Traps
Day3: Glutes - Ham - Quads - abs
Day4: Lower/middle Back - Delts
Day5: Rest
Day6: Bi - Tri - Forearm - Calves -abs
Day7: Rest
Fri Jul 04, 2014 2:02 pm
#61939- RickMember
Is this supposed to be a routine thread?
Today (since I skipped yesterday after HIIT) Arms and HIIT training.
superset (rest 30 sec to 1 minute between sets) 4 sets
Skullcrushers
drag curls
superset 4 sets
Tricep cable pushdowns
lying cable curl
superset 3 sets
plank pull ups
one arm cable KB
superset 4 sets
incline curl
behind the neck DB tri. ext.
finisher for biceps only drop set and down the line.
Today (since I skipped yesterday after HIIT) Arms and HIIT training.
superset (rest 30 sec to 1 minute between sets) 4 sets
Skullcrushers
drag curls
superset 4 sets
Tricep cable pushdowns
lying cable curl
superset 3 sets
plank pull ups
one arm cable KB
superset 4 sets
incline curl
behind the neck DB tri. ext.
finisher for biceps only drop set and down the line.
Fri Jul 04, 2014 4:53 pm
#61944- AlphaI like Pink
Can be for set description. Always good to read other routines for ideas.
Sat Jul 05, 2014 11:27 am
#62000Sat Jul 05, 2014 11:56 am
#62002- AlphaI like Pink
Both.
Can list days and exact layouts. So someone can steal it
Can list days and exact layouts. So someone can steal it
Sat Jul 05, 2014 12:27 pm
#62012Ah. Don't think anyone wants to steal body weight only layouts. LolAlpha wrote:Both.
Can list days and exact layouts. So someone can steal it
But doing reps for AMRP, you get virgin muscles again. Lol
3 sets of AMRP
I'll post the detailed plan when I have my notebook.
Mon Jul 07, 2014 4:06 am
#62062Got no splits. I just do a muscle group other than what I previously trained lol.
But my routine is this:
Chest:
Push-ups - 3 sets / AMRP
Chest flys - 3 sets / AMRP
Wide grip push-ups - 3 sets / AMRP
Isometric wipers - 3 sets / AMRP
1/2 push-up - 3 sets / AMRP
Back:
Chin-ups - 3 sets / AMRP
Chin-ups holds - 3 sets / AMRP
Pull-ups - 3 sets / AMRP
Negative pull-ups - 3 sets / AMRP
Wide grip pull up holds - 3 sets / AMRP
Arms:
Dips - 3 sets / AMRP
Tricep extension - 3 sets / AMRP
Diamond push-ups - 3 sets / AMRP
Bicep breakers - 3 sets / AMRP
Bench dips - 3 sets / AMRP
Legs:
Air squats - 3 sets / AMRP
Jumping lunges - 3 sets / AMRP
Assisted pistol squat - 1 set / AMRP
Back foot elevated split squat - 2 sets / AMRP
Lunges - 3 sets / AMRP
Shoulders:
Modified handstand push-up - 3 sets / AMRP
Frog stand - 3 sets / AMRP
Head/hand stand - 3 sets / AMRP
Inverted shrugs - 3 sets / AMRP
Abs:
Flutter kicks - 3 sets / AMRP
Planks - 3 sets / AMRP
Side planks - 3 sets / AMRP
Toe touch - 3 sets / AMRP
Sit-ups - 3 sets / AMRP
Russian twist - 3 sets / AMRP
Leg raise - 3 sets / AMRP
Leg raise holds - 3 sets / AMRP
Bicycle - 3 sets / AMRP
Floor wipers - 3 sets / AMRP
AMRP means as much reps possible trust me you feel sore
But my routine is this:
Chest:
Push-ups - 3 sets / AMRP
Chest flys - 3 sets / AMRP
Wide grip push-ups - 3 sets / AMRP
Isometric wipers - 3 sets / AMRP
1/2 push-up - 3 sets / AMRP
Back:
Chin-ups - 3 sets / AMRP
Chin-ups holds - 3 sets / AMRP
Pull-ups - 3 sets / AMRP
Negative pull-ups - 3 sets / AMRP
Wide grip pull up holds - 3 sets / AMRP
Arms:
Dips - 3 sets / AMRP
Tricep extension - 3 sets / AMRP
Diamond push-ups - 3 sets / AMRP
Bicep breakers - 3 sets / AMRP
Bench dips - 3 sets / AMRP
Legs:
Air squats - 3 sets / AMRP
Jumping lunges - 3 sets / AMRP
Assisted pistol squat - 1 set / AMRP
Back foot elevated split squat - 2 sets / AMRP
Lunges - 3 sets / AMRP
Shoulders:
Modified handstand push-up - 3 sets / AMRP
Frog stand - 3 sets / AMRP
Head/hand stand - 3 sets / AMRP
Inverted shrugs - 3 sets / AMRP
Abs:
Flutter kicks - 3 sets / AMRP
Planks - 3 sets / AMRP
Side planks - 3 sets / AMRP
Toe touch - 3 sets / AMRP
Sit-ups - 3 sets / AMRP
Russian twist - 3 sets / AMRP
Leg raise - 3 sets / AMRP
Leg raise holds - 3 sets / AMRP
Bicycle - 3 sets / AMRP
Floor wipers - 3 sets / AMRP
AMRP means as much reps possible trust me you feel sore
Thu Jun 25, 2015 4:25 pm
#68051- AlphaI like Pink
Damn this section been open a year already
Changed it up alot over the times. Trimming up and holding all strength
Sun: 20 min heavy bag. (Kicks and punches)
Bench, flies, shoulders, hang cleans
Mon: 20-30 min bag
Deads, many variations of pull ups, rows, lat pulls
Tues: 30 min bag
Kettles, dips, curls, standing flies, rear flies, up rows
Wed: usually rest
Thurs: 20 min bag
Bench, deads or hang cleans (will press until failure, then clean 3 more), shrugs, tris, squats
Fri: usually rest
Sat: Extended bag work, no timer just repeat combos and techniques
lots of abs, pull ups, lats, dumbell work
Alot more leg stretching recently. Have to get more dexterity in hams and flexors, any hi-kick over 5'7 is telegraphed and slow.
Changed it up alot over the times. Trimming up and holding all strength
Sun: 20 min heavy bag. (Kicks and punches)
Bench, flies, shoulders, hang cleans
Mon: 20-30 min bag
Deads, many variations of pull ups, rows, lat pulls
Tues: 30 min bag
Kettles, dips, curls, standing flies, rear flies, up rows
Wed: usually rest
Thurs: 20 min bag
Bench, deads or hang cleans (will press until failure, then clean 3 more), shrugs, tris, squats
Fri: usually rest
Sat: Extended bag work, no timer just repeat combos and techniques
lots of abs, pull ups, lats, dumbell work
Alot more leg stretching recently. Have to get more dexterity in hams and flexors, any hi-kick over 5'7 is telegraphed and slow.
Sat Jun 27, 2015 2:27 am
#68055- SkepyMember
- Location : Winsford
Day 1 - Right bicep
Night 1 - Right bicep
Day 2 - Right bicep
Night 2 - Left bicep
Day 3 - Rest
Night 3 - Left and Right Bicep....
Night 1 - Right bicep
Day 2 - Right bicep
Night 2 - Left bicep
Day 3 - Rest
Night 3 - Left and Right Bicep....
Sat Jun 27, 2015 11:40 am
#68056- AlphaI like Pink
Needs more bench bro
Sat Jun 27, 2015 2:03 pm
#68057- SyndromeAdmin
- Location : Ohio, USA
Skepy wrote:Day 1 - Right bicep
Night 1 - Right bicep
Day 2 - Right bicep
Night 2 - Left bicep
Day 3 - Rest
Night 3 - Left and Right Bicep....
Thats a pretty good rotation. I might try it.
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