2 Muscle groups/ed - 3 days/week

[Juice Authority]

I tried to post this over at the training board but there's some sort of bandwidth problem on that forum. For the last few years I've been training one muscle group a day 5 days a week. I feel like I've hit a plateau with that and I've been looking into different training methods. I've heard people have had good success with hitting 2 muscle groups a day, 3 days a week with push/pull exercises.

Chest and Bi's - day 1
Back and Tri's - day 2
Shoulders and legs - day 3

I suppose I can throw in a 4th day and hit calves and traps since the legs and shoulder day is pretty gruesome. Any thoughts here?

 

[eviction]

I do similar

monday - chest & tris
wednesday - Back & bi's
friday - shoulders & legs

and i've had amazing results

 

[LittleMac]

bulldog recently posted his training schedule. It looks solid, I think I may take it as a base and make a few slight changes and use it. Thread: <http://www.elitefitness.com/forum/showthread.php?t=312332>

 

[Juice Authority]

bulldog recently posted his training schedule. It looks solid, I think I may take it as a base and make a few slight changes and use it. Thread: <http://www.elitefitness.com/forum/showthread.php?t=312332>

Yeah I saw that but it's looks too involved. I like to keep things simple. For example, right now I'm doing needsize's 5x5 routine for all muscle groups including calves.

 

[jubei]

Don't tell me you think needsize invented the "5x5" routine.

 

[Juice Authority]

Don't tell me you think needsize invented the "5x5" routine.

I don't really care who invented it. I like it and he was the one I learned it from.

 

[jubei]

Really? I thought it was quite a common workout routine. Works fairly well though, so I don't see any problems. The only thing I noticed is going heavy every week takes its toll on my joints.

 

[Juice Authority]

Really? I thought it was quite a common workout routine. Works fairly well though, so I don't see any problems. The only thing I noticed is going heavy every week takes its toll on my joints.

Same problem. I can go with that workout fo about 4-6 weeks before the joint pain sets in. Maybe bulldog's approach is something to consider.

 

[Juice Authority]

One thing I am getting burned out on is the one muscle group a day thing. I need a change.

 

[xonic2xonic2]

"Chest and Bi's - day 1
Back and Tri's - day 2
Shoulders and legs - day 3"


I always do chest+tri's+anterior delts+lateral delts on one day since these all hit eachother.

I always do back+bi's+posterior delts on one day since these all hit eachother.

With your method your bi's and tri's are worked 2 days in a row.

I am certainly no pro so I don't know what if anything is "wrong" with that...

 

[OMEGA]

"Chest and Bi's - day 1
Back and Tri's - day 2
Shoulders and legs - day 3"


I always do chest+tri's+anterior delts+lateral delts on one day since these all hit eachother.

I always do back+bi's+posterior delts on one day since these all hit eachother.

With your method your bi's and tri's are worked 2 days in a row.

I am certainly no pro so I don't know what if anything is "wrong" with that...

excellent advice

 

[Juice Authority]

"Chest and Bi's - day 1
Back and Tri's - day 2
Shoulders and legs - day 3"


I always do chest+tri's+anterior delts+lateral delts on one day since these all hit eachother.

I always do back+bi's+posterior delts on one day since these all hit eachother.

With your method your bi's and tri's are worked 2 days in a row.

I am certainly no pro so I don't know what if anything is "wrong" with that...

My thinking is that when you work chest you are working your tri's so they are already pre-fatigued when you hit them. I'd rather hit them fresh the following day or the day after so I get a better workout. I was thinking 2 muscle groups a day - 3 days a week eod so I have a complete day of rest before I hit tri's. Do you follow what I'm saying?

 

[OMEGA]

they are fatigued but you get to hit them with maximal frequesnc 2 times a week and they get maximum rest as well



give it three weeks and you will see

its the plit BTW that made Ronnie Colman

 

[Juice Authority]

they are fatigues but you get to hit them with maximal frequesnct 2 times a week and they get maximum rest as well

give it three weeks and you will see

its the plit BTW that made Ronnie Colman

Ok, so what muscle groups do you sugest hitting on a given day?

Chest/tri's?
Back/Bi's?
Shoulders/legs?

 

[jubei]

I am getting sick of the 1 muscle group/day thing. Here is my current split that I just recently started:

Day 1: Biceps/Triceps/Calves/Forearms
Day 2: Back/Traps/Abs
Day 3: Chest/Calves/Forearms
Day 4: Legs/Traps/Abs
Day 5: Shoulders/Calves/Forearms
Day 6: Rest
Repeat

 

[Dial_tone]

day 1: chest,delts
day 2: back
day 3: arms
day 4: legs

rest then repeat. Each bodypart 3 times every two weeks.

 

[serbyte]

I try to focus on my chest so i do a 4 day split

chest
back+shoulders
bis+tris
legs+misc

The fourth day i do only about every few weeks, because my legs grow really fast, and i already cannot fit into half of my pants, and i dont want to be walking like a duck.

 

[OMEGA]

try this ( note you muscle groups will build up to this level)

chest ( flat db bench 5 sets, incline smith machine 4 sets, cable flys 3 sets)
delts ( smith machine 3 sets focus on form not weight also I do laterals on back day since my phsiology likes it that way)
tris ( cable press down 4 stes, French press 3 sets , cable press downs 1 arm 2 sets)

abs 6 sets of 10 leg raises

back (bent over rows 5 sets, dumbell laterals 4 sets, pulldowns 3-4 sets, shrugs 3 sets)

bis ( preacher curls 5 sets, one arm curls 3 sets)


legs ( squat, hamsting curls, leg extentions, calf raise, leg press to finish off)

get ready to make a break though

I would do 3 on 1 off

either like this

chest, delts, tris,
legs
back, bis
off

or

chest , delts, tris
back bis
legs
off

its always a wonder to me why people who use ASS or who just just use sophistcated supps don't do this split more..............

 

[Juice Authority]

I am getting sick of the 1 muscle group/day thing. Here is my current split that I just recently started:

Day 1: Biceps/Triceps/Calves/Forearms
Day 2: Back/Traps/Abs
Day 3: Chest/Calves/Forearms
Day 4: Legs/Traps/Abs
Day 5: Shoulders/Calves/Forearms
Day 6: Rest
Repeat

This sounds real good. I'm going to have to give this one a whirl. I like it. What do you think about what Omega and xonic2xonic2 suggested? I think hitting chest and tri's and back and Bi's on the same day is overkill. Any thoughts?

 

[OMEGA]

read above that shit took me 10 minutes to type out

 

[Juice Authority]

try this ( note you muscle groups will build up to this level)

chest ( flat db bench 5 sets, incline smith machine 4 sets, cable flys 3 sets)
delts ( smith machine 3 sets focus on form not weight also I do laterals on back day since my phsiology likes it that way)
tris ( cable press down 4 sets focusing on form, French press 3 sets use heavy weight, cable press down 1 arm 2 sest focus on peak)

abs 6 sets of 10 leg raises

back (bent over rows 5 sets, dumbell laterals 4 sets, pulldowns 3-4 sets, shrugs 3 sets)

bis ( preacher curls 5 sets, one arm curls 3 sets)


legs ( squat, hamsting curls, leg extentions, calf raise, leg press to finish off)

get ready to make a break though

I would do 3 on 1 off

either like this

chest, delts, tris,
legs
back, bis
off

or

chest , delts, tris
back bis
legs
off

its always a wonder to me why people who use ASS or who just just use sophistcate supps don't do this split more..............

I can see how this would be more effective when on a cycle but it seems like overkill on a given day. Chest, delts and Tri's on the same day?? By the time I got around to doing Tri's I'd have nothing left.

 

[Juice Authority]

read above that shit took me 10 minutes to type out

I posted that before you posted what you posted. Anyway, now you have you my undivided attention.

Tell me though, if you're going at 85-90% on chest and delts how do you have any energy left by the time you get to Tri's?

 

[OMEGA]

honstley like I said I don't focus on shoulders that day I just do the motion of pressing for me thats enough......

shoulders are more of a detail "capping orientated muscle" plus any hardcore training needed was done by the heavy pressing you did for chest

also when I go it to tris or bis I am thoughly warmed up, but I also now that I hit them hard with the other compound work for either back or chest

so not only am I warmed up, but mentally i have fun knowing I can focus on qaulity training, for I know that it will be easier to REALLY nail them

 

[Juice Authority]

honstley like I said I don't focus on shoulders that day I just do the motion of pressing for me thats enough......

shoulders are more of a detail "capping orientated muscle" plus any hardcore training needed was done by the heavy pressing you did for chest

also when I go it to tris or bis I am thoughly warmed up, but I also now that I hit them hard with the other compound work for either back or chest

so not only am I warmed up, but mentally i have fun knowing I can focus on qaulity training, for I know that it will be easier to REALLY nail them

Interesting. So when hit your chest then move onto shoulders you hit shoulders lightly for a few sets and then move to Tri's? There are 3 muscle heads on the shoulder. I assume you save the rear delts for back day. What about lateral movements on chest day?

 

[Juice Authority]

Interesting. So when hit your chest then move onto shoulders you hit shoulders lightly for a few sets and then move to Tri's? There are 3 muscle heads on the shoulder. I assume you save the rear delts for back day. What about lateral movements on chest day?

Nevermind. I just re-read your workout routine where you explained that. Thanks.

 

[OMEGA]

side delts can be hit on either day

for me my traps are predisposed to do the work

so I just throw them in that day..............

either way do what you feel is best

 

[Dieharder]

this is what i was doing before switching to a 5x5 split:
Mondays-Chest, Delts, Triceps, back
Incline barbell 2x5, Standing OHP 2x5, CG benches 2x5, Chins 2x8-10, Deadlifts or rows 2x5

Wednesdays-Biceps and legs
Squats 1x10, 1x5
Calf raises on leg press, 1x20 rest paused, with a 5sec stretch at the bottom
Hamstring curls 2x10
biceps (sometimes i just left these out all together) barbell curls 1x12

Friday-same as monday, but switch deads and rows (if you did deads monday, do rows today) This worked really well for me, and workouts were never longer than 45min. its kind of a variation on dc training, but w/o going to failure. I myself havent tried a higher volume program, so im hitting up 5x5 for the next 10 weeks to see what it can do for me on a 4 day split.

 

[IronJunkey]

I am done with that one muscle group a day thing...I hear ya my gains are maxed out on that..I am gonna have to dive into those splits..

over kill= what your muscle can't handle right?<---all due to symetiricall development]
so train for when you can handle...know when your workout should stop...words of wisdom...you body have all of the answers you just have to ask it!

 

[UA_Iron]

I like putting chest and biceps together - seems like I can hit em both hard.

here's my split:

Day 1: Chest and Biceps
Bench Press, Incline Dumbbell Press, Dumbbell flys
Day 2: Legs
Squats, Leg Extensions, Leg Curls, calf raises - lags a little bit I know
Day 3: Shoulder and Triceps
Close Grip Bench, Over head press, upright rows, lateral raises, skull crushers, one armed dumbbell tricep extensions
Day 4: off
Day 5: Back and Traps
Pull ups, seated cable rows, dumbbell rows, barbell rows (2 sets), roman chair, shrugs
Day 6: off

repeat.

Usually about 2 or 3 heavy sets per exercise, except for bench and squat.
I have seen decent gains. When I am off cycle I will cut it back because I dont think I'll be able to handle it.

 

[OMEGA]

I like putting chest and biceps together - seems like I can hit em both hard.

here's my split:

Day 1: Chest and Biceps
Bench Press, Incline Dumbbell Press, Dumbbell flys
Day 2: Legs
Squats, Leg Extensions, Leg Curls, calf raises - lags a little bit I know
Day 3: Shoulder and Triceps
Close Grip Bench, Over head press, upright rows, lateral raises, skull crushers, one armed dumbbell tricep extensions
Day 4: off
Day 5: Back and Traps
Pull ups, seated cable rows, dumbbell rows, barbell rows (2 sets), roman chair, shrugs
Day 6: off

repeat.

Usually about 2 or 3 heavy sets per exercise, except for bench and squat.
I have seen decent gains. When I am off cycle I will cut it back because I dont think I'll be able to handle it.

this is the only one day a week spit that has ever worked for me EVER thsi exact split


but look more closley you actually hitting most muscle groups secondarily

 

[OMEGA]

ps JUICE AUTHRITY it not over training

the king of NOT over traing is MIKE MENTZER

here was his Olypia splits, and his most common one he purported read a dozen or so articles from the past


its goes like this exactly:


day 1) chest, delt, tris
day 2) off
day 3) back bis, legs (yes legs ) he said legs would many time be done at night via "squat parties" they got a group of freinds and did endless sets of squats till the could not walk......
day4) off

 

[OMEGA]

.....

 

[UA_Iron]

this is the only one day a week spit that has ever worked for me EVER thsi exact split


but look more closley you actually hitting most muscle groups secondarily

I am glad to hear that you have seen good results with the split I am using. Yeah, I was aware of hitting each muscle group twice, it breaks down into a primary and secondary day, one day focuses on one muscle and the other day uses that muscle for compound lifts.

regarding hitting a muscle once every 7 days - I prefer a little more frequency then that.

 

[genarr3]

Don't tell me you think needsize invented the "5x5" routine.

Really. I was doing a similar routine before there even was an internet.

Anyways . .
Chest and Bi's - day 1
Back and Tri's - day 2
Shoulders and legs - day 3
I've done this, it's a good routine. But I prefer to put chest and tri's, back and bi's together. But it's good to mix things up every now and then. I've always trained two muscle groups each workout. One large group one small.

 

[genarr3]

This is one I was doing last year . . .

Workout 1 - Back

Bent over rows( underhand grip - Yates style ) x 5 sets
Chin ups or lat-pull downs x 4 sets
Barbell shrugs x 3 sets
Biceps x 8 or 10 sets various exercises

Workout 2 - Chest

Incline barbell bench x 4 sets - can't flat bench right now(shoulder)
Dumbell flat bench x 4 sets
An isolation movement( cable flys, pec deck, whatever )
Triceps x 8 or 10 sets various movements

Workout 3 - Legs
Squat x 3 sets
Sumo deadlift x 3 sets
Leg press or box squat x 3 or 4 sets
Hams x 3 or 4 sets - Glute ham raises, leg curls, stiff leg dead

Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets
8 sets of arms( bi's maybe tri's - maybe bi's and tri's )

 

[UA_Iron]

This is one I was doing last year . . .

Workout 1 - Back

Bent over rows( underhand grip - Yates style ) x 5 sets
Chin ups or lat-pull downs x 4 sets
Barbell shrugs x 3 sets
Biceps x 8 or 10 sets various exercises

Workout 2 - Chest

Incline barbell bench x 4 sets - can't flat bench right now(shoulder)
Dumbell flat bench x 4 sets
An isolation movement( cable flys, pec deck, whatever )
Triceps x 8 or 10 sets various movements

Workout 3 - Legs
Squat x 3 sets
Sumo deadlift x 3 sets
Leg press or box squat x 3 or 4 sets
Hams x 3 or 4 sets - Glute ham raises, leg curls, stiff leg dead

Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets
8 sets of arms( bi's maybe tri's - maybe bi's and tri's )

that looks like a solid workout
I am considering something similar to break things up

 

[monkey arms]

I was going to post my workout method but after reading all these posts I'm going to take a nap.

 

[Juice Authority]

I was going to post my workout method but after reading all these posts I'm going to take a nap.

Actually this has been a great thread. I appreciate the Mods allowing this to stay here for the time being. I've gotten a lot of it.

Please continue to post up your workout routines.

BTW - nice sig.

 

[jubei]

Of course you were doing a "5x5" routine before the internet. It has been around for many, many years.

 

[needsize]

Of course you were doing a "5x5" routine before the internet. It has been around for many, many years.

go and read the version of the 5x5 in the training forum, it is only losely based on the old school 5x5 method, and yes, I did design this version, which has almost no similarities to the original method

 

[jubei]

Thats like me writing down the words to "happy birthday" and copywriting it and trying to say I evented the song. That being said, it is an effective training routine and it's good that you are getting it out to ppl who may not know about it.

Wow, flame fest avoided...

 

[monkey arms]

No flame JA I just felt like I'd done all of those routines after reading them. Here we go:
Week 1- 2 Sets 8-11 reps
Week 2 and 3- 3 Sets 4 to 7 reps
Week 4- 4 Sets 8-11 reps
Weeks 5 and 6- 5 Sets of 5

Monday: Bicepts/Tricepts
Tuesday: Back/Chest/Shoulders
Wednesday: Legs and Abs
Thursday: Bicepts/Tricepts
Friday: Back/Chest/Shoulders
Sat: Off
Sun: Off
Monday: Legs and Abs
Etc.Etc.

 

[Gambino]

this is what I like...

monday-squat/back

wens-bench/tri

fri-dl/back

sat-light bench/tri

simple and effective

 

[needsize]

Thats like me writing down the words to "happy birthday" and copywriting it and trying to say I evented the song. That being said, it is an effective training routine and it's good that you are getting it out to ppl who may not know about it.

Wow, flame fest avoided...

Have you ever gone to the training forum and read my post on the 5x5? The only simularities are the name. Go read up on the old school 5x5, then the one I have posted, they are not even close. I have had a post up about the routine for almost 3 years now, over 50,000 views between all the different boards I have it posted on, 100's of guys running the program, and yet not one person has said that I copied the original 5x5 or tried to take credit for something someone else wrote. The routine is an orginal, so you really should do some research before you accuse somebody of plageurism.
So no flame fest necessary, but my posted routine is an original, so I dont appreciate your comments on something that you obviously didnt take any time to research

 

[Juice Authority]

Have you ever gone to the training forum and read my post on the 5x5? The only simularities are the name. Go read up on the old school 5x5, then the one I have posted, they are not even close. I have had a post up about the routine for almost 3 years now, over 50,000 views between all the different boards I have it posted on, 100's of guys running the program, and yet not one person has said that I copied the original 5x5 or tried to take credit for something someone else wrote. The routine is an orginal, so you really should do some research before you accuse somebody of plageurism.
So no flame fest necessary, but my posted routine is an original, so I dont appreciate your comments on something that you obviously didnt take any time to research

The routine works great for me aside from joint and tendon pain after about 4-6 weeks of doing it. That could also be attributed to the winstrol I was running at time. This idea may be an "old school" concept but you were the person who laid it out in a clear, concise format for me and others to follow so i accredited you with the idea. Like I told jubei earlier in the thread, I could care less who invented the concept, it works for me and I learned of it from you.

 

[needsize]

for the record, so there is no confusion...

from what I remember of the old school 5x5, its based on a 2 day a week split, each part trained twice. It consists of 5 sets of 5, each set heavier than the last, of the same exercise, and thats it for the bodypart. So for example, chest would look like this:
bench 225 x 5
265 x 5
285 x 5
305 x 5
315 x 5
and that would be your chest workout, and you would follow it with several other large bodypart on the same day, same approach

The 5x5 I posted in the training section, is based on progressive resistance, and uses the same weight for all 5 sets, with the weight being raised every workout, provided you get all 5x5 on the same weight. It also has 2 other accessory exercises, for 2 sets each, in the 8-10 rep range to focus on hypertrophy as opposed to strength.
So chest day would look like this
bench 315 5x5
incline dumbell press 2x8-10 reps
incline flyes 2x8-10 reps
It is also based on a 4 or 5 day split, not 2 day like the original
My verson also has variations (such as 5x3) that you switch to when you plateau on 5x5.

This is a very brief comparision, but as you can see, the only similarity is the name, the two routines are vastly different. So saying I am taking credit for the other routine is bull, as they are very clearly not the same, not even similar.

JA, I'm sure the winny didnt help, but many also complain of joint pain on the routine as there tends to be very good strength gains, which leads to tender joints

 

[Juice Authority]

for the record, so there is no confusion...

from what I remember of the old school 5x5, its based on a 2 day a week split, each part trained twice. It consists of 5 sets of 5, each set heavier than the last, of the same exercise, and thats it for the bodypart. So for example, chest would look like this:
bench 225 x 5
265 x 5
285 x 5
305 x 5
315 x 5
and that would be your chest workout, and you would follow it with several other large bodypart on the same day, same approach

The 5x5 I posted in the training section, is based on progressive resistance, and uses the same weight for all 5 sets, with the weight being raised every workout, provided you get all 5x5 on the same weight. It also has 2 other accessory exercises, for 2 sets each, in the 8-10 rep range to focus on hypertrophy as opposed to strength.
So chest day would look like this
bench 315 5x5
incline dumbell press 2x8-10 reps
incline flyes 2x8-10 reps
It is also based on a 4 or 5 day split, not 2 day like the original
My verson also has variations (such as 5x3) that you switch to when you plateau on 5x5.

This is a very brief comparision, but as you can see, the only similarity is the name, the two routines are vastly different. So saying I am taking credit for the other routine is bull, as they are very clearly not the same, not even similar.

JA, I'm sure the winny didnt help, but many also complain of joint pain on the routine as there tends to be very good strength gains, which leads to tender joints

Would you mind expanding just a little on the 5 day split. I'm assuming you hit 1 bodypart a day with this.

Day 1 Chest?
Day 2 Back?
Day 3 Legs?
Day 4 Shoulders?
Day 5 Bi's and Tri's?

 

[needsize]

actually I've never done it as a 5 day, I just know that some guys who have used it turned it into a 5 day one. My split was
day 1 chest/calves
day 2 back/shoulders
day 3 and 4 rest
day 5 bis/tris/calves
day 6 quads/hams/abs
day 7 rest

Personally I never train more than 2 days in a row as I start feeling run down pretty fast when I do

 

[Juice Authority]

actually I've never done it as a 5 day, I just know that some guys who have used it turned it into a 5 day one. My split was
day 1 chest/calves
day 2 back/shoulders
day 3 and 4 rest
day 5 bis/tris/calves
day 6 quads/hams/abs
day 7 rest

Personally I never train more than 2 days in a row as I start feeling run down pretty fast when I do

Thanks Bro. Do you employ the same concept (5x5 + 2 other accessory exercises) for calves, Bi's and Tri's as well?

BTW, your simple AB routine of placing a 45lb weight on your chest in a decline position has worked wonders for me. That's all I really do for ABs. I adjust the bench to a full decline position and hold the weight on my chest for 5sec. One, one thousand, two one thousand, etc. I get such a burn from doing that. I used to do 3 or 4 different exercises for abs but after I'm done with that exercise the abs are pretty much shot. It works everything from upper abs to lower abductors.

 

[needsize]

Thanks Bro. Do you employ the same concept (5x5 + 2 other accessory exercises) for calves, Bi's and Tri's as well?

BTW, your simple AB routine of placing a 45lb weight on your chest in a decline position has worked wonders for me. That's all I really do for ABs. I adjust the bench to a full decline position and hold the weight on my chest for 5sec. One, one thousand, two one thousand, etc. I get such a burn from doing that. I used to do 3 or 4 different exercises for abs but after I'm done with that exercise the abs are pretty much shot. It works everything from upper abs to lower abductors.

glad the ab routine has worked for you, its done wonders for my abs
I do use the same approach for all other bodyparts except calves. My calves suck ass, so I do all kinds of crazy high intensity stuff to shock them into growth. I was doing a similar 5x15 aproach that did put some size on them

 

[OMEGA]

how can you do arms the day before back and chest

or bis the day before back?

or tris the day before chest or shoulders??

you guys have training issues

 

[Juice Authority]

how can you do arms the day before back and chest

or bis the day before back?

or tris the day before chest or shoulders??

you guys have training issues

Notice the way needsize splits his routine. Back follows chest and then he takes 2 days off. He hits bi's and tri's after he's had a full 2 days of rest. Quads and hams follow bi's and tri's and then he takes another full day off.

 

[monkey arms]

I have no problems training arms before back and chest. Since my arms are prefatigued it is much easier for me to concentrate on isolating my chest and back and the different area's within those groups.

 

[needsize]

how can you do arms the day before back and chest

or bis the day before back?

or tris the day before chest or shoulders??

you guys have training issues

I'm assuming you arent looking at my split, as there is days between bis and back, or tris and chest

 

[Juice Authority]

I'm assuming you arent looking at my split, as there is days between bis and back, or tris and chest

On your back day do you also hit all 3 heads of the shoulder? I just back from the gym and did the 5x5 routine with 2 other accessory exercises for back and posterior and lateral delts. I didn't have anything left in me for anterior delts. I was thinking about throwing in the anterior delts on chest day although they would be pre-fatigued from the chest workout. Any thoughts on this?

 

[needsize]

I have never trained front delts, just doesnt seem necessary with all the stress they get on chest, shoulder, and arm days. Plus, the stronger they are, the more they take over during exercises like bench press, so I just leave them alone and they seem to grow fine. On back/shoulder day, I do side and rear laterals, and that seems to cover it

 

[Juice Authority]

^^^

 

[OMEGA]

I'm assuming you arent looking at my split, as there is days between bis and back, or tris and chest

no I was not I was making a gernalization in general


alot seem to do it

 

[MR Pink]

my split at the moment

Chest/Back (supersets)
Shoulders

Legs

Biceps/Triceps (supersets)
abs/calves/lowerarms

I always mix my split up after 3 weeks or so

 

[OMEGA]

more ideas

 

[view]

here is my split at the moment:

I do a Mon-Wed-Fri workout. I have workout a, and workout b, and go back and forth from one to the other.

Workout A: (Chest, shoulders, tri's, calves)
Incline db press 3 x 8
Flat db press 3 x 8
BB shoulder press (not locked out) 2x8
db laterals 2x 10
bent over laterals 2 x 12
db shrug 2x 8
skull crushers 2 x 10
rope pushdowns 2 x 12
seated calve raise 4 x 25

workout B: (quads, hams, back, bi's)
squats 3 x 8-4
front squats 2 x 8
stiff leg deadlift 2 x 15
one arm db row 3 x 10-8
pulldowns to front 2 x 10
pulldowns to rear 2 x 10
barbell curls 2 x 8
barbell preacher 2x 8

it has worked very well for me.

 

[androjunkie]

This thread was good, it gave me some new ideas.

 

[OMEGA]

here is my split at the moment:

I do a Mon-Wed-Fri workout. I have workout a, and workout b, and go back and forth from one to the other.

Workout A: (Chest, shoulders, tri's, calves)
Incline db press 3 x 8
Flat db press 3 x 8
BB shoulder press (not locked out) 2x8
db laterals 2x 10
bent over laterals 2 x 12
db shrug 2x 8
skull crushers 2 x 10
rope pushdowns 2 x 12
seated calve raise 4 x 25

workout B: (quads, hams, back, bi's)
squats 3 x 8-4
front squats 2 x 8
stiff leg deadlift 2 x 15
one arm db row 3 x 10-8
pulldowns to front 2 x 10
pulldowns to rear 2 x 10
barbell curls 2 x 8
barbell preacher 2x 8

it has worked very well for me.

most excellent but you could simplify it and get the same if not better results

 

[bw1]

I think legs need to be on thier own day if your hitting them right, hard to do anything else.

 

[satchboogie]

my routine:

back/tris
chest/bi's
shoulders
legs/calves

i take a day off whenver i feel like it.
no set schedule but for sure 3-4 workouts a week.

 

[OMEGA]

ultra simplified workout


chest - flat db press 6 sets ( pyramid)
high Incline Db press ( 2-3 sets same weight)
cable fly ( 2 sets)

delts - cable side laterals ( 3 sets)

tris - one arm cable press down ( 3 sets)
db extentions ( 2 sets)

-------------------------------------------


quads / hams - Squats 6 sets ( pyramid)
hamstring curls ( 3 sets)
Leg ext (2-3 sets)

calves - seated calf raise 6 sets till falure


abs - roman chair situps till failure


-----------------------------


back - deadlifts 6 sets
pull downs 3 sets
db rows 2 sets

Bis - preacher curls 4 sets
hammer curls 3 sets

--------------------------------


OFF or CARDIO

 

[OMEGA]

 

[Juice Authority]

I haven't seen this thread in a couple of months. There's definitely some good info on it. Thanks for bumping it back up.

 

[OMEGA]

no prob

 

[Tweakle]

Monday

Squats 2 x 4-6 or 5,3,1
Box squats 2 x 4-6
Calves


Wed

Flat bench 2 x 4-6
Smith shoulder press 2 x 4-6
Weighted dips 2 x 4-6
DB alt curls 2 x 4-6

Fri

Deads/Rack-deads 2 x 4-6
Chins 2 x 4-6
Bent rows 2 x 4-6
Abs


cake

 

[PELIFE99]

i used to hit one muscle group a day also... 1x a week for each.

now i've changed to

chest/tris/abs
legs/calves/abs
shoulders/traps/abs
back/bis/forearms

working good!

 

[c3bodybuilding]

I have to keep this bumped up for all to read, and a big thank you to Omega for always taking the time to help everyone on the board out. Every few months I pm him with a new question, and even though he must be extremely busy, he always answers, and always with a detailed response.