Can someone please critique my new split?
Day 1: DE Bench Day
8-12 sets- 45-65% Bench 1RM
4 sets- Incline, Decline, or Flat DB Bench Press
4 sets- Skull Crushers, 2 Handed DB Extension, CGBP
4 sets- Lateral Raises, Lying Lateral Press, Lying Lateral Raise
Day 2: ME Deadlift/Squat
4-6 sets- Deadlifts/Squat
Use between 80-90% of 1RM, but in doubles and triples. Keep 24-50
principle.
3 sets- BB Bent Over Rows, DB Rows
3 sets- Hammer Grip Pull Ups, Pull Ups, Chin Ups
3 sets- Romanian Deadlifts, SLDL
3 sets- Step Ups, Lunges
2 sets-, BB Curls, DB Curls
2 sets- Hammer Curls, Spider Curls
Day 4: ME Bench Day
6-8 sets - Bench, Incline Bench, Floor Press, Board Press, CGBP,
Weighted Dips
Use between 80-90% of 1RM, so in 4-6 rep range. Keep 24-50 principle.
3 sets- Military Press, DB Press
3 sets- Skull Crushers, 2 Handed DB Extension, CGBP
3 sets-Plate Raises
Day 4: DE Deadlift/Squat Day
8-12 sets- Box Squat: 45-65% of doubles
3 sets- Good Mornings
3 sets- BB Bent Over Rows, DB Rows
3 sets- Hammer Grip Pull Ups, Pull Ups, Chin Ups
2 sets-, BB Curls, DB Curls
2 sets- Hammer Curls, Spider Curls
Keep in mind the commas represent ORs. One week I might do spider
curls, while the next I might do hammer curls.
Anything I should change? I'm looking more towards gaining on my bench
to obtain a 1RM of double my bodyweight. I'm just doing legs to
maintain a balance in body strength...my passion truely lies in the
bench.