Anybody Who is "on" Lets See Your Training Splits

[Tweakle]

I wave load my volume/sets and vary my rep range so its impossible to put it down in a short post but I'll try

day 1 - deads, pullthrus, face pulls, abs, neck
rest
day 2 - bench, bb rows, db swiss ball presses, wide grip chins, dips, db curls
rest
day 3 - Squat, pause squat, Leg press/ext/curl (1 set high reps each), calfs
weekend off
day 4 - decline bench, close grip chin, shoulder press, cable row, pressdown, bb curl
rest
repeat

2 sets of 4-6 reps.

food = 5k cals ED, 400 g's protein minimum.. usually 2-3lbs meat and lots of shakes and fats

 

[Dial_tone]

- chest/delts/sometimes tris
- cardio
- back/sometimes bis
- off
- cardio
- legs
- off

 

[Raffaz]

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.

Same

Mick

 

[coloradosteve]

mon. chest and biceps
wed. shoulders forearms and calfs
thur. legs
fri. back and tris

for chest, I do the Ian King contrast method for example 315 for 1(not my max) and then do 295 for 6 reps, 4 sec pause on chest. Then I repeat with 315 x1 and do 300 x 6. Ian King is the master of intensity. Be very very careful using his methods

shoulders I do high reps because I don't want to hurt them. I use alot of Poliquin type routines for shoulders.

For back I use a Paul Tsatsouline's russian ladders. Paul is the master of using volume to gain strength.

 

[TRAINHD]

1.Chest,Bis 2.Tris,Calfs,Abs 3.Back,Shoulders,Traps 4.Thighs,Hams,Calfs,Abs Then start all over again

 

[liquidmuscle]

day 1- chest/tri's followed by 30-45min cardio
day 2- back/bi's
day 3- off cardio in the a.m for a hr
day 4- legs/abs followed by 30-45min cardio
day 5- shoulders/traps
day 6- off
day 7- off cardio in the a.m for a hr

 

[wayneboard1]

I am about to do my first cycle when done with my first run through of the 5X5. I always did similar workouts as the ones posted on here. I like the 5X5 but wonder if I should run it while on or go back to the more traditional workout. Any advice is appreciated.

 

[coloradosteve]

5x5, hmm, if you weight is the same with all the sets and you actually complete five sets of five your intensity might not be high enough to stimulate growth, however; with a lower intensity you can do that same exercise everyday, and that might work. My 5x5 usually looks like this, 5,4,3,3,2, and when I can do 5,4,4,3,3, I then up the weight by about 5 pounds. Better yet, try a pyramid like 5,4,3,2. The trick with pyramids is figuring out which weight to use. I like to do 95% of my 5 rep max for the first set, 105% for the second set, 95% of my 3 rep max on third set, and 100% of my two rep max on my last set. Finding the perfect volume intensity is never going to be easy.

 

[OMEGA]

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[j-steele]

mon. chest
tue. back
wed. legs
thur. shoulders
fri. arms
sat. off
sun. off



I workout at night and throu in some cardio in the am or a little after a workout.