EVERYBODY post up your training split!!!!!

[HulkRow]

Monday: Legs

Tues: Triceps/shoulders/abs

Wens: Back/abs

Thurs: Biceps/forearms/abs

Fri: Chest

 

[danielson]

My general strength/power split

day 1 ) Chest and Back -
Incline dumbell BP, 70 degree Barbell Row, Shoulder width Chins, Flat bench, grip work

Day 2) Olympic lifts, legs and abs -
clean/snatches and hybrids, full squats (front and back), sometimes lunges, glute ham raise on floor, Semi Stiff Legged deadlift, calf raise, hanging leg raise.

Day 3- rest

Day 4- Olympic Lifts, Shoulders and Arms -
Push press/jerks/clean/snatch hybrid complexes, single arm leaning dumbell press, clean grip upright row, curl, decline tricep extension, cuff exercises, grip work, toe raise

Day 5- rest

i am seriously considering this for my new routine....a few questions

how able are you to do the olympic lifts on day 4 after day 2's work?....or are you focusing on light weights/speed

how good would u say it is for size....strength increases good? and if someone were to do this and do cardio 3 times a week do you think he could manage it

 

[PolishHammer1977]

Critique this fellas

Day 1 -Chest- Day 2 -Back-
Flat press X 3 Weighted towel pull-ups X 4
Inc DB Press X 3 Seated Rows X 4
Inc DB flies X 3 Barbell Rows X 4
Close grip presses X 3 DB Shrugs X 4

Day 3 -Legs- Day 4 OFF
Squats X 4
Leg Extensions (singles) X 4
Leg Curls (singles) X 4
Seated Calve raises X 8

Day 5 -Shoulders- Day 6 OFF
DB overhead press X 4
Lateral Raises X 4
Reverse Pec deck X 4
DB Shrugs X 4

Day 7 -Arms- Day 8 OFF
Olympic barbell curls X 3
DB preacher curls (singles) X 3
Concentration curls X 3
Skull krushers X 4
Tri pushdowns X 4
Rope extensions X 4
DB forearm work X 8

What do you bro's think? This is what I do now. I have been going on this for about 2 1/2 weeks. Day 9 begins the new cycle.

 

[Lumberg]

Re: Critique this fellas

Day 1 -Chest- Day 2 -Back-
Flat press X 3 Weighted towel pull-ups X 4
Inc DB Press X 3 Seated Rows X 4
Inc DB flies X 3 Barbell Rows X 4
Close grip presses X 3 DB Shrugs X 4

Day 3 -Legs- Day 4 OFF
Squats X 4
Leg Extensions (singles) X 4
Leg Curls (singles) X 4
Seated Calve raises X 8

Day 5 -Shoulders- Day 6 OFF
DB overhead press X 4
Lateral Raises X 4
Reverse Pec deck X 4
DB Shrugs X 4

Day 7 -Arms- Day 8 OFF
Olympic barbell curls X 3
DB preacher curls (singles) X 3
Concentration curls X 3
Skull krushers X 4
Tri pushdowns X 4
Rope extensions X 4
DB forearm work X 8

What do you bro's think? This is what I do now. I have been going on this for about 2 1/2 weeks. Day 9 begins the new cycle.

Wow I thought I was the only guy on here who did an 8-day split. That's great stuff. I love that extra day to recover and I am used to alternating MWFSu and T Th Sat weeks.

JC

 

[JDarty6173]

Monday - DE Bench
Tuesday- DE Squat/Dead
Thursday- ME Bench
Friday - ME Squat/Dead

AR on off Days (Abs, Lower back, Lats, Tris, etc...)

 

[spiderwoman]

Really enjoying this, which I stole from someone on this website... so, whoever you are, thanks!! Doing 3 sets of 6 to 8


Monday: chest and arms
bench press
dips
incline bench press
dumbell lying flys
barbell curl

Wednesday: legs
squats
leg press
lunge
calves - leg press and seated or donkey

Friday: back and delts
deads
barbell rows
chin ups
t-bar row
upright rows
dumbell shrugs

abs like crazy during and/or after each workout and cardio [light elliptical or walking or swimming on off days for 1/2 to 1 hour]