EVERYBODY post up your training split!!!!!

[jeremys]

sun- DE bench
wednesday- ME bench

every day i'll be doing AR and recovery work so i can squat again and not have any back problems..i think i have to wait till tomorrow till my bands come in

 

[mekannik]

DAY 1 - Olympic lifts, Quad dominant legs, back
DAY 2 - Chest (press), Shoulders (raises), tris
DAY 3 - Abs
DAY 4 - Rest
DAY 5 - Olympic lifts (supplemental), Hip dominant legs, back, bis
DAY 6 - Chest (speed), Shoulders (presses), tris
DAY 7 - Rest

 

[Spiral Traveller]

Sunday – Chest and Obliques
Monday – Back and Transversus Abdominus
Tuesday – Legs and hip extensors/flexors
Wednesday – Shoulders and upper abs
Thursday – Arms
Friday & Saturday - Rest

 

[Lumberg]

Sunday – Chest and Obliques
Monday – Back and Transversus Abdominus
Tuesday – Legs and hip extensors/flexors
Wednesday – Shoulders and upper abs
Thursday – Arms
Friday & Saturday - Rest

Do you do squats? If so you should train your obliques and TVA on the same day as squats. You do not want a trashed TVA when you go to squat.

JC

 

[Spiral Traveller]

Do you do squats? If so you should train your obliques and TVA on the same day as squats. You do not want a trashed TVA when you go to squat.

JC

No, I don't. In addition to tibial stress fractures, I damaged my Achilles tendon recently, and going all-out on squats would be counter-productive to the healing process... On leg day I'm now regulated to performing isolation exercises, solely: Leg extensions, leg curls, glute/ham raises, etc.

 

[revexrevex]

Can anyone comment on my routine?

Monday
----------
Deadlift - 2 sets (alternating 20 rep's and heavy singles)
Sumo Deadlift - 1 set
Cable Rows - 3 sets x 5 reps
Biceps - (Dumbells)
Glute Ham

Wednesday
-----------------
Shoulder Press - 3 sets (behind back)
Clean Pull - resisting on way down x 2 sets
DIPS - with weight x 2 sets
BentOver Rows - 2 sets


Friday
---------
Squat - 2 sets
Pullups - 2 sets (1 set wide, 1 set narrow)
Shrug - 3 sets
Power Clean - 2 sets x 3 reps each


Sunday
---------
Incline Bench - 3 sets
Flies - 1 set
Tricep Extension - 2 sets
Front Squat - 2 sets x 10 reps
Hamstrings curl machine - 1 set

 

[Optimus B]

monday- legs
tues - arms
wed - shoulders
thurs - back
fri - chest

sat & sun off or light cardio or sports.

 

[SofaGeorge]

Can anyone comment on my routine?

Monday
----------
Deadlift - 2 sets (alternating 20 rep's and heavy singles)
Sumo Deadlift - 1 set
Cable Rows - 3 sets x 5 reps
Biceps - (Dumbells)
Glute Ham

Wednesday
-----------------
Shoulder Press - 3 sets (behind back)
Clean Pull - resisting on way down x 2 sets
DIPS - with weight x 2 sets
BentOver Rows - 2 sets


Friday
---------
Squat - 2 sets
Pullups - 2 sets (1 set wide, 1 set narrow)
Shrug - 3 sets
Power Clean - 2 sets x 3 reps each


Sunday
---------
Incline Bench - 3 sets
Flies - 1 set
Tricep Extension - 2 sets
Front Squat - 2 sets x 10 reps
Hamstrings curl machine - 1 set

You hit legs and back three times a week? I'd overtrain if I tried that. I only hit bodyparts hard one day a week.

I'd get your routine broken down more simply so you are giving yourself a full week recovery before you work a body part again.

I change my routine every couple of months. Right now I am doing:

Sunday - Legs

5 sets of sprints 220 yards
Deadlifts 5 X 5
Squats ATF 2 X 6-10
Hack Squat 2 X 6-10
Straight leg dead lift 3 X 10
Leg curls 3 X 10
Calves 5 sets of anything

Monday - Arms

EZ Bar curls 5 X 5
One arm concentration DB curls 2 X 8
Preacher curls 2 X 8
Skull crushers 5 X 5
Close grip bench 2 X 6-8
Dips 2 X max (cheap ass gym doesn't have a dip belt!)
or
Triceps Pushdowns 2 X 10

Assorted forearm stuff

Wednesday - Shoulders

Upright rows 5 X 5
Shrugs 2 X 10-15
Seated side delt raises w/DB 5 X 8
Shoulder press machine 2 X 6-8
Rear delt raises 3-4 X 8

Saturday - Chest/Back

Incline DB press 5 X 5
Bench Press 2 X 6-8
Incline Bench Press 2 X 6-8
Pull ups 5 X max
Bent over rows 2 X 8-10
Lat pulldown machine 2 X 10

If I had more time I would split chest and back into two separate days.

 

[revexrevex]

thanks sofageorge. I try to do very low volume to spread out legs and back over the week, and different exercises each time, like maybe heavy back squats one day, and high rep front squats another day. Thanks for tweaking, though I will change my routine

 

[SofaGeorge]

thanks sofageorge. I try to do very low volume to spread out legs and back over the week, and different exercises each time, like maybe heavy back squats one day, and high rep front squats another day. Thanks for tweaking, though I will change my routine

I'm going to grab Needsize's routine that he posted on the 5 X 5 thread for my next routine. I find that in order to get out of what I usually do it helps to periodically do somebody elses routine... regardless of what I think of it. Sometimes 2 weeks in... I find it is great. Sometimes not.