Quote (TheOak @ Mar 24 2011 09:03pm)
hey alright so i think im like 11 weeks out from this comp. (keto is going good)
Im looking to change my routine right now so i can up the intesity / pump
i was thinking like a upper body / lower body split (cuz i rlly wanna stay hitting chest 2x a week)
how wld this do?
Monday/thursday
Chest:
bench incline
dumbell press
dips
flyes
3 sets each exercise
Back:
Deadlift
Chin ups
dumbell row
cable row
3 sets each exercise
shoulders:
seated db press
dumbell lateral
shrugs x 4 sets
3 sets each exercise
biceps:
preacher curl
concentration curl
(3set ea)
Triceps:
skull crushers
pressdowns
3 sets ea
Now onto lower body done on tuesday/friday
Legs
squats x4 sets
leg extension
leg press
leg curl x 4sets
standing calf raises x4 sets
seating calf raises
(others are for 3 sets)
Rest between sets under 60sec
i would also do cardio 4-5x a week (usually ill do a long 6mile jog or 30min HIIT) and abs everyother day.
If you are going for a pre-comp 2 day split for pump (this is a good idea), you need to focus on a few things differently.
Instead of upper/lower split, do this:
Day 1 - Chest/Back/Tris/Bis/Traps
Day 2 - Legs/Shoulders/Calves/Abs/Forearms
Doing it this way will not overwork an area to the point of negative gains. You want to keep the shoulders and chest separately as much as possible to avoid injury.
Other than that, follow those two days and just do 2-on-1-off rotating with that schedule.