New to PRRS, wouldnt mind a critique on my split

[merat]

Hi guys, Merat here, some of you may have seen me on the muscular development forums, new to these forums and also the training methodology. Was directed to it by Kelly, also known as constellation on the MD Forums.

Anywho, wouldnt mind a little critique on my split I have devised based on the PRRS...

Power (Week 1)

Monday: Chest and Biceps
Flat bb press 4x4-6 reps
Incline db press 3x4-6 reps
Weighted Dips 3x4-6 reps
EZ Bar curls 4x4-6 reps
DB Hammer curls 3x4-6 reps

Wednesday: Back
Deadlifts 4x4-6 reps
Bent over rows 3x4-6 reps
weighted chins 3x4-6 reps
Hammer strength pulldowns 2x4-6 reps

Friday: Legs
BB Back Squats 4x4-6 reps
Leg press 3x4-6 reps
Leg extensions 3x4-6 reps
Stiff legged deads 3x4-6 reps
Leg curls 2x4-6 reps

Saturday: Shoulders/Triceps
Millitary press 4x4-6 reps
DB Press 3x4-6 reps
Upright rows 3x4-6 reps
Close grip bench press 4x4-6 reps
Rope pushdowns 3x4-6 reps


Rep range (week 2)

Monday: Chest and Biceps
Incline bb press 4x8-10 reps
Flat db press 4x8-10 reps
HS chest press 3x8-10 reps
EZ Bar curls 4x10-12 reps
Hammer curls 2-3x8-10 reps

Wednesday: Back
T bar rows 4x8-10 reps
Pulldowns 3x10-12 reps
DB rows 3x10-12 reps
Hammer strength rows 2x12-15 reps

Friday: Legs
Squats 4x8-10 reps
Leg press 3x10-12 reps
leg extensions 3x10-12 reps
Leg curls 3x10-12 reps
Calf raises 2x15-20 reps

Saturday: Shoulders/triceps
DB Shoulder Press 4x8-10
Hammer strength shoulder press 3x10-12
Lateral raises 3x12-15 reps
Weighted Dips 3x8-10 reps
rope pushdowns 3x10-12 reps


Shock (Week 3)

Monday: Chest and Biceps
Flat Bench Press 1x8-10, Drop set 6-8 reps, drop set again 6-8
Incline Press supersetted w/ Hammer strength pulldowns 3 rounds of 8-10 reps
EZ Bar curls supersetted w/ cable curls 3 rounds of 8-10 reps

Wednesday: Back
DB Rows supersetted w/ Hammer strengh Pulldowns 3 rounds of 8-10 reps
Hammer strength rows supersetted w/ BB Rows 3 rounds of 8-10 reps
T bar Rows 1x8-10, drop set 6-8, drop set again 6-8

Friday: Legs
BB Back squats supersetted w/ leg press 3 rounds of 8-10 reps
Leg extensions supersetted w/ leg curls 3 round of 8-10 reps
calf raises, 1x15-20, drop set 12-15, drop set again 8-10 reps

Saturday: Shoulders and Triceps
DB Shoulder press 1x8-10, drop set 6-8 reps, drop set 6-8 again
Hammer strength shoulder press supersetted with lateral raises 3 rounds of 8-10 reps
Dips supersetted with rope pushdowns 3 rounds of 8-10 reps

[The One]

Welcome aboard!

On RR week make sure you have more variation in repetitions, such as:

-exercise 1: 7-9
-exercise 2: 10-12
-exercise 3: 13-15

[merat]

Thanks for the reply, ill vary the rep ranges, so would the following be ok then?

Rep range (week 2)

Monday: Chest and Biceps
Incline bb press 4x7-9 reps
Flat db press 4x10-12 reps
HS chest press 3x13-15 reps
EZ Bar curls 4x10-12 reps
Hammer curls 2-3x8-10 reps

Wednesday: Back
T bar rows 4x7-9 reps
Pulldowns 3x10-12 reps
DB rows 3x13-15 reps
Hammer strength rows 2x13-15 reps

Friday: Legs
Squats 4x7-9 reps
Leg press 3x10-12 reps
leg extensions 3x13-15 reps
Leg curls 3x10-12 reps
Calf raises 2x15-20 reps

Saturday: Shoulders/triceps
DB Shoulder Press 4x7-9
Hammer strength shoulder press 3x10-12
Lateral raises 3x13-15 reps
Weighted Dips 3x8-10 reps
rope pushdowns 3x10-12 reps

[ChemProf]

Although I am no expert, it seems as if you have too many sets. I might suggest 3 sets on the 7 - 9 rep sets, 2 sets of 10 - 12 and 2 sets of 13 - 15.

[bigrick]

Looks pretty good when taking into consideration the above mentioned changes.

Also on power and rep range week, you are doing ez bar curl and dbell curl both weeeks, if you are going to do this, atleast alternate the order of which exercise is first.
Also the same thing on your leg workouts, you have the same exercises in all the same order. Personally I would put in a few different exercises, but at the minimum I would change the order of the exercises, maybe on the second week, do leg press first, and then squats, then leg curl and then leg ext.
I just suggest this so there is more variation in your workout to produce more of a new stimulus each week. Reguardless, good luck.

[merat]

Ok I hear you guys on the leg day, re arrange the exercises, might change back squats to front squats on the rep day? Are smith machine front squats ok or should I do em with a normal oly bar instead? Also could I change the leg curls on the rep week to weighted hyperextensions? I prefer them for hamstrings, doin em with a 55lbs plate deff leaves em burning!!

Arms, weird as it is, are my least favourite thing to train, yes I know sacralige! lol hence why my variety for em is well not so varied eh haha, any suggestions on diff arms exercises I can utilise that are decent?

Also...Happy christmas guys

[bigrick]

Dec 24, 2009 10:23:13 GMT -5 merat said:

Ok I hear you guys on the leg day, re arrange the exercises, might change back squats to front squats on the rep day? Are smith machine front squats ok or should I do em with a normal oly bar instead? Also could I change the leg curls on the rep week to weighted hyperextensions? I prefer them for hamstrings, doin em with a 55lbs plate deff leaves em burning!!

Arms, weird as it is, are my least favourite thing to train, yes I know sacralige! lol hence why my variety for em is well not so varied eh haha, any suggestions on diff arms exercises I can utilise that are decent?

Also...Happy christmas guys

I think front squats on an olympic bar are better, but I was well do front squats with a bar one week, and on the smith machine another week. As for changing leg curls to hypers, I think that is something you will have to determine urself. If they hit your hams effectively then I do not see why not. There are multiple arm exercises to pick from. hammer curls, pronating curls, preacher curl, bent over curl, concentration curls, cable curl, ezy bar curl, straight bar curl, rev. curl, rope curl. etc etc, and off course machines. Look into our workout logs for suggestions.