Splits

[FitnessModerate]

Is this a good plan:

1. chest press, compound row
2. HIIT
3. squats, lunges, abs
4. shoulder press, lat pulldown, lat pullup
5. HIIT
6. deadlifts, bicep curls, tricep pulldowns

Also would it hurt to put an HIIT session at the end of a weight training day? I've read that it has catabolic effect, particularly doing it immediately after weights.

[Inatic]

Legs are also broken up into quad dom/ham accessory and Ham dom/quad accessory

taken from this thread:
not sure i left something out, its too early to think.



http://leanbodiesfitness.com/showthread.php?t=58

Quad dominant

Squats
Leg Press
Low Step ups
Bulgarian Squats
etc

Hip Dominant

RDLs
CDLs
Pullthroughs
Good Mornings
Leg Curl
etc

[Inatic]

i think the upper body stuff needs tweaking too..

b.back with that thought

[Erik]

Is this a good plan:

1. chest press, compound row
2. HIIT
3. squats, lunges, abs
4. shoulder press, lat pulldown, lat pullup
5. HIIT
6. deadlifts, bicep curls, tricep pulldowns

Also would it hurt to put an HIIT session at the end of a weight training day? I've read that it has catabolic effect, particularly doing it immediately after weights.

I'd actually put your interval work on your lower body days - ideally in a separate session separated by at least 6 hours, or if that's not possible, right after your workout.

Doing it this way, focuses the intense lower body work to only two days, thus giving your lower body an extra two days off per week. Likely to help prevent localized overtraining of the legs.

Mind you, depending on the parameters of those lower body workouts, they look quite low in volume so it may be a moot point anyway.

[Audrey]

It would indeed be a good idea to put your HIIT sessions on the same day as your lower body days.

Also, on day 4, I wouldn't do a pulldown and a pull-up in the same session. They are fairly similar movements which work the same muscle groups. Pick another exercise instead or move your arm exercises to that day.

[FitnessModerate]

Here's my reformulated plan:

Day 1. chest press, compound row, lat pullup, delt raises, lateral raises
Day 2. squats, lunges, calve raises, abs, HIIT
Day 3. shoulder press, bicep curls, tricep pulldowns, lat pulldown,
Day 4. deadlifts, wrist curls, adducters, abs, HIIT
Day 5-6: light cardio
Day 7: rest

[jaleena]

It still sucks because you still only have one day of rest. You were supposed to move things around so you had three rest days. And you might try to say that your light cardio days count as rest, but putting three rest days in a row doesn't work very well.

[Erik]

Here's my reformulated plan:

Day 1. chest press, compound row, lat pullup, delt raises, lateral raises

What's the difference b/w the delt raise and the lateral raise? Is it a front raise? If so, drop that. Your anterior delts get a ton of work already through both direct shoulder work, plus your chest work. Anterior delts are typically the most overtrained muscle in most people.



Day 2. squats, lunges, calve raises, abs, HIIT
Day 3. shoulder press, bicep curls, tricep pulldowns, lat pulldown,
Day 4. deadlifts, wrist curls, adducters, abs, HIIT
Day 5-6: light cardio
Day 7: rest

I'd personally move things around so your days off are mixed in throughout your training week. Like 2 on 1 off, 2 on 2 off or something like that.

[FitnessModerate]

Ok, revised:

1. chest press, compound row, lat pullup, lateral raises
2. squats, lunges, calve raises, abs, HIIT
3. Rest
4. shoulder press, bicep curls, lat pulldown, front raises, abductors, tricep pulldowns
5. deadlifts, wrist curls, adducters, abs, HIIT
6. Rest
7. Rest

[Audrey]

Ok, revised:

1. chest press, compound row, lat pullup, lateral raises
2. squats, lunges, calve raises, abs, HIIT
3. Rest
4. shoulder press, bicep curls, lat pulldown, front raises, abductors, tricep pulldowns
5. deadlifts, wrist curls, adducters, abs, HIIT
6. Rest
7. Rest

On day 4, drop the front raises. As Thunder mentioned above, you don't need isolation exercises for your front delts - on any day. And since you are already doing shoulder presses on that day, your front delts are already getting worked anyhow.

Also, change the order of your exercises on day 4 so that you work arms at the end. So it would look like:
Shoulder press, lat pulldown, bicep curls, tricep pulldowns

What exercises do you do for adductors and abductors? And why? Do you need to address a specific weakness? If not, drop those exercises and add some single-leg exercises instead if you want to.

[FitnessModerate]

On day 4, drop the front raises. As Thunder mentioned above, you don't need isolation exercises for your front delts - on any day. And since you are already doing shoulder presses on that day, your front delts are already getting worked anyhow.

Also, change the order of your exercises on day 4 so that you work arms at the end. So it would look like:
Shoulder press, lat pulldown, bicep curls, tricep pulldowns

What exercises do you do for adductors and abductors? And why? Do you need to address a specific weakness? If not, drop those exercises and add some single-leg exercises instead if you want to.

Thanks, I'll incorporate these changes into Day 4! Regarding adductors and abductors, because my gym has the machine for it? So if I'm already doing squats and lunges, I don't need to do separate isolation on these?

[Audrey]

Thanks, I'll incorporate these changes into Day 4! Regarding adductors and abductors, because my gym has the machine for it? So if I'm already doing squats and lunges, I don't need to do separate isolation on these?

These machines really don't do much... I would drop these two altogether. If you are doing squats and deadlifts already (which you are), you do not need to add specific exercises for your adductors/abductors (unless you have a specific weakness you need to address) - and certainly not these machines :lol: