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>be 18
>transfer to a new school this year for senior year
>Required to take PE
>first PE unit is liftan
>at first i think cool
>realize we're supposed to work out every day and "create our own workout plan"
>I'm following 5x5 SL so this completely fucks me up
Can anyone recommend a good M/T/W/F split? another obstacle is that on every day except wed we only have about 35 mins of time, and on wed we have about an hour and 15 mins. I have equipment outside of school so i could split my lifting into two portions through a day.
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Push, Squat, Pull, Arms
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>>38521863
i can't do that every day ill overtrain
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>>38521923
No you won't
Push day is Monday
Squat/leg day is Tuesday
Pull day is Wednesday
Arm isolation is Friday
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>>38521990
could you write out what a split like that would consist of
sorry I'm retarded
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http://www.bodybuilding.com/fun/four_day_training_split.htm
is this any good?
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>>38522057
breh
>push
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
>leg
Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Hamstring Curls (circuit machine): 3x10-12
StandingCalf Raises
>pull
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
Look up arm isolation exercises
>this took me a minute to cut and paste edition
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Do accessory work you usually don't have time for at school
If they tell you something about it, just tell them youre following your own plan outside of school and that's that.
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>>38522057
>push
4x5, 1x5+ bench
3x8 dumbbell ohp
3x8 incline bench
3x12 tricep pull down
SS 15 reps of Lat raises
3x12 tricep overhead pull downs
SS 15 Lat raises
>squat
2x5, 1x5+ squats
3x8 RDLs
3x8 leg press
3x12 leg curls
3x20 calf raises
>pull
1x5, 1x5+ diddly
3x8 Lat pull downs
3x8 cable rows
3x12 face pulls
4x8 hammer curls
4x8 dumbbell curls
>arms
Idk man do some curls and shit I guess
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>>38521850
You can do SL and just have a day where you do arms or something...
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>>38522118
>>38522146
thanks brahs
i appreciate it
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