Anybody Who is "on" Lets See Your Training Splits

[Tolstoy]

Day 1: Chest/Quads
Day 2: Back/Hams
Day 3: Off
Day 4: Arms/Shoulders
Repeat

(I always go 2 workouts, 1 day off)

 

[gymratforlife]

1-chest
2-bicepts
3-legs
4-tricepts
5-delts
6-back,traps
7-calfs,lower back,abs
1-repeat
I jave been doing this schechedule for ever only change exercises around when I grow stale.

 

[Tolstoy]

.

 

[mendo]

Day 1) Chest/Tris
Day 2) Legs/Abs
Day 3) OFF
Day 4) Shoulders
Day 5) Back/bi's/Abs
Day 6) OFF
Repeat...or take another off day if needed.

Its a basic push/pull...2on/1off split that emphasizes delts.

 

[tzan]

Good to see so many different splits working for so many different people. I posted what I had been doing in the original thread, I'm thinking of switching it so I hit each group 2x a week. The spits would look like:

chest/shoulders/triceps
legs
back/biceps
off
chest/shoulders/tricpes
legs
back/biceps
off
Repeat or rest again if needed

I would however change up the exrecises so I'm not using the same exact movements 2x a week. I listed below what I was thinking. Rip it apart for me.

Chest/Shoulders/Triceps
Incline BB Press 3x8
Flat DB Press 2x10
DB Overhead Press 3x8
Side Raises 2x12
Closegrip 3x8

Legs
Squats 3x12
SLDL 3x10
Calfs 3x12-15

Back/Biceps
Weighted Pullups 3x8
BB Rows 3x10
BB Curls 3x8

Off

Chest/Shoulders/Triceps(2nd time)
Flat BB Press 3x6
Incline Fly 2x10
Milliatry Press 3x8
Reverse Flys 2x12
Weighted Dips 3x8

Legs(2nd time)
Leg Press 3x8
Extensions 3x10
Calfs 3x12-15

Back/Biceps/(2nd time)
Deads 3x8
Closegrip Pulldowns 3x10
DB Curls 3x8

Off

 

[JKurz1]

yeah, lets see some sets, reps and time in the gym............what do you guys do on your off days? FEAST?

 

[Tux]

I just recently switched to a 4day-a-week split, goes like this:
Monday: Chest, biceps, upper abs
Tuesday: Quads, hams
Wed: OFF
Thurs: Shoulders, tris, calves, lower abs
Fri: Back, forearms

Monday and thursday seem like longer days, but none of my workouts takes more than 75 minutes. I do between 15-20 sets for larger bodyparts like chest and legs, up to 25 sometimes for back. Right now I am dieting down a bit, so fairly strict diet in the week, cheat day on saturday. This seems to be working better than my old 6-days-a-week routine, even on gear I was overtraining, I'm getting strength gains again!

 

[gymratforlife]

I just recently switched to a 4day-a-week split, goes like this:
Monday: Chest, biceps, upper abs
Tuesday: Quads, hams
Wed: OFF
Thurs: Shoulders, tris, calves, lower abs
Fri: Back, forearms

Monday and thursday seem like longer days, but none of my workouts takes more than 75 minutes. I do between 15-20 sets for larger bodyparts like chest and legs, up to 25 sometimes for back. Right now I am dieting down a bit, so fairly strict diet in the week, cheat day on saturday. This seems to be working better than my old 6-days-a-week routine, even on gear I was overtraining, I'm getting strength gains again!

Were you doing one muscle per day though?I seem to gro nicely and I go 7 days per week I just do 1 muscle per day though.I have a problem staying out of the gym lol hence the name Gymratforlife.

 

[Tux]

Yes, my old routine went like this:
Monday- Chest, calves
Tuesday- Back
Wednesday- Shoulders, forearms, abs
Thursday- Quads
Friday- Arms
Saturday- Off
Sunday- Hams and forearms

I was getting too much cross-stimulation between shoulders, tris, and chest, my tris were still sore on mondays, killing my bench presses, and my low back would get sore from squats( bad form which I just changed) killing my deadlifts and hamstrings on sunday. I like this new split better... I put up 300lbs for 4 reps on bench weighing 171lbs... that was my 4th set too, clean, paused reps. I'll be putting up 350 by the end of the summer, and hopefully will be about 180 and ripped!

 

[brooklynheight]

yeah, lets see some sets, reps and time in the gym............what do you guys do on your off days? FEAST?

i curl 25 lbs 146 times...

i get a total body workout that way