Back and delts

[Maximilian Knödl]

Hey Joe,
Do you think that split is good to bring up back and delts ?

1.Chest/side delts/tri
2.Back (thickness )/ rear delts/ bis
-Rest-
3.Shoulders
4.Legs
5.Back (lats)/rear delts/bis
-Rest-

3 exercises for big muscles, for little muscles 1 exercise. 2 sets for all. Would It be ok to add the nautilus chestpress to the delt day? To get some extra chest work? Or would it be to much ?

[Maximilian Knödl]

Hey Coach, maybe you missed this one. I would really appreciate your opinion on that split. And just have some other questions about it. How would you plan your back days ? One for thickness one for lats ? Or both in both days ? I would do something like that maybe.

Thickness
A1. T-bar chestpad wide grip 2 sets
B1. RDL 1 set
C1. Barbell rows 2 sets
D1. T-bar chestpad shrugs 2 sets
E1. Preacher curls 2 sets

Lats
A1. Single arm pulldown hammer 2 sets
B1. Single arme cable row 2 sets
C1. Cable pullover 2-3 sets
C2. Lower lat cable row 2-3 sets
D1. Reverse butterfly 2 sets
E1. Incline cable curls 2 set

Would you do change something ? Maybe the t-bar as Third exercise in the lat day ? Or the pulldown for third on thickness day ?

[Joe]

Maximilian Knödl wrote:

Hey Coach, maybe you missed this one. I would really appreciate your opinion on that split. And just have some other questions about it. How would you plan your back days ? One for thickness one for lats ? Or both in both days ? I would do something like that maybe.

Thickness
A1. T-bar chestpad wide grip 2 sets
B1. RDL 1 set
C1. Barbell rows 2 sets
D1. T-bar chestpad shrugs 2 sets
E1. Preacher curls 2 sets

Lats
A1. Single arm pulldown hammer 2 sets
B1. Single arme cable row 2 sets
C1. Cable pullover 2-3 sets
C2. Lower lat cable row 2-3 sets
D1. Reverse butterfly 2 sets
E1. Incline cable curls 2 set

Would you do change something ? Maybe the t-bar as Third exercise in the lat day ? Or the pulldown for third on thickness day ?

[Maximilian Knödl]

Thanks Joe ! Your the best ! 👊

[Maximilian Knödl]

Hey Coach,

im running this split now for 2 weeks. I have discovered a few problems. First: after my back movments my forearms are swole as fuck, and i can not train biceps on pullday, so i train biceps on pushday. Second: I feel like its to much to recover from. Have you any tips? i really want to bring my back and my delts up. 5 days week is pefect for me, but i think i have to adjust some things to get the most out of my workouts. And what about Vhit? should i incorporate some ? i have already adjust a little bit on my split, now it looks like that. I always sleep 8h+, have not much stress, eat 5-6 times a day.

my split:

push

a1. Nautilus chestpress 2 sets

b1. Cable roller Fly 2-3 sets

c1. Incline bench Bottom 2 sets

c2. Incline cable flys 2sets

d1. Y-cable raises 2 sets

e1. preacher curls 2 sets

 

Pull/thickness

a1. T-bar chestpad upper back 2 sets

b1. RDL 1 set

c1. hammer strength Pulldown both arms 2 sets

D1. Barbell Shrugs 2 sets

E1.Calfraises 2 sets

 

Shoulders/ tri

a1. Cable laterlas 2 sets

b1. reverse Butterfly cables 2 sets

c1. Overhead press bottom 2 sets

d1. dips 2 sets

E1. tri X 2 sets

 

legs

a1. Calfraises 2 sets

b1. seated legcurls 2 sets

c1. Squats 2-3 sets

d1. Leg X 1 set monster drop

d2. Golbet squat

d3. Stretch

 

pull/lats

a1. Single arm hammer strength pulldown 2 sets

b1. Single arm Cable Row 2 sets

c1. Barbell row 2 sets

d1. Reardelt row 2 sets

[Maximilian Knödl]

Hey Joe,
sorry for writing again, but I would really like to hear your advice on how to make adjustments for optimal progress. I have cut all intensity technics and all metabolic work. Also i do only 2 straight sets, no more Pump sets after or something like that. I just bought some micro plates. I think I added to much weight on some lifts. After one week in feel much better. I also reduce my volume for some muscles. Like Arms, I only do preacher curls and dips both for 2 sets straight. Mostly I think the intensity technics and added volume, with wrong progression was the Problem. What would you adjust to make the most out of this plan ? And how would you progress your lifts for permanent progress ?

Thanks for all Joe!

[Joe]

Maximilian Knödl wrote:

Hey Joe,
sorry for writing again, but I would really like to hear your advice on how to make adjustments for optimal progress. I have cut all intensity technics and all metabolic work. Also i do only 2 straight sets, no more Pump sets after or something like that. I just bought some micro plates. I think I added to much weight on some lifts. After one week in feel much better. I also reduce my volume for some muscles. Like Arms, I only do preacher curls and dips both for 2 sets straight. Mostly I think the intensity technics and added volume, with wrong progression was the Problem. What would you adjust to make the most out of this plan ? And how would you progress your lifts for permanent progress ?

Thanks for all Joe!

[Author]

Posts