quad inspired me to change my workout

[misticat]

I would like to to chest and shoulders together.

this is my current workout:

monday - chest/tri - abs
tuesday - shoulder/trap
wed - back/bi - forearms
thurs - legs - abs
friday - chest/tri
saturday - shoulder/trap
sunday - back/bi - forearms

would it change to this:

monday - chest/shoulder/trap - abs
tuesday - shoulder/trap
wed - back/bi/tri - forearms
thurs - legs - abs
friday - chest/shoulder/trap
saturday - ?? not sure about this one.....
sunday - back/bi/tri - forearms


im trying to hit my muscle group twice a week can someone offer suggestions...

chest routine:
incline:
dumbell 3 sets of 8 (60's,70's,80's)
barbell 1 set of 6 (225lbs)
flat:
dumbell 3 sets of 8 (75's,85's,95's)
barbell 2 sets of 8 (225,245)
decline:
barbell 2 sets of 8 (185,225)
cables 2 sets of 8 (80,90)
pullovers:
dumbell 3 sets of 8 (65,75,85)
pecdec:
3 sets of 8 (145,160,175)

 

[solidspine]

You should change things up about every two weeks, always.

 

[NaturalOnlyAtBirth]

Not a single day off?

 

[GetBig10]

I would like to to chest and shoulders together.

this is my current workout:

monday - chest/tri - abs
tuesday - shoulder/trap
wed - back/bi - forearms
thurs - legs - abs
friday - chest/tri
saturday - shoulder/trap
sunday - back/bi - forearms

would it change to this:

monday - chest/shoulder/trap - abs
tuesday - shoulder/trap
wed - back/bi/tri - forearms
thurs - legs - abs
friday - chest/shoulder/trap
saturday - ?? not sure about this one.....
sunday - back/bi/tri - forearms


im trying to hit my muscle group twice a week can someone offer suggestions...

chest routine:
incline:
dumbell 3 sets of 8 (60's,70's,80's)
barbell 1 set of 6 (225lbs)
flat:
dumbell 3 sets of 8 (75's,85's,95's)
barbell 2 sets of 8 (225,245)
decline:
barbell 2 sets of 8 (185,225)
cables 2 sets of 8 (80,90)
pullovers:
dumbell 3 sets of 8 (65,75,85)
pecdec:
3 sets of 8 (145,160,175)

throw some cardio in for saturday

 

[20ss02]

I think you made an error. You show chest, shoulders and traps on day 1 and then shoulders and traps on day 2.

 

[misticat]

Not a single day off?

not while im on... i give my upper body a days rest when i do leg day...

 

[misticat]

I think you made an error. You show chest, shoulders and traps on day 1 and then shoulders and traps on day 2.

your right my bad...

how does this look?
monday - chest/shoulder/trap - abs
tuesday - legs
wed - bi/tri - forearms
thurs - back - abs
friday - chest/shoulder/trap
saturday - bi/tri - legs
sunday - back - forearms

i really dont need to do cardio right now.... my workouts are so intense i am going down in bf%....

i was 13% bf 4 months ago and now im in the 9's without cardio.. my diet is so fuckin clean though....

what do you guys do for biceps? i am tired of my routine too
this is my typical bi routine:
pic up 20 db and do 15 each arm standing up for warmups
preacher curl:
3 sets 8 reps each close grip ezbar (60,80,90) switch up close and outside
3 sets 8 reps each hammers dbs (60,70,80)

ill switch up cables and standup reverses...

dont get me wrong i love these i have grown awesome but its just the same shit over.

 

[string_bean00]

not while im on... i give my upper body a days rest when i do leg day...

That will catch up to you sooner or later. Your CNS gets hit every single day you're in the gym.

 

[skacorica]

That will catch up to you sooner or later. Your CNS gets hit every single day you're in the gym.

how about on cardio days, does that affect the cns as far as taxing things out much?

 

[string_bean00]

how about on cardio days, does that affect the cns as far as taxing things out much?

I imagine it couldn't possibly tax it as much as lifting but it would have an affect.

 

[misticat]

coo coo only 5 more weeks left then will take the weekends off... just want to take it to the limit and reap the benifits of my current cycle to the max

 

[Quadsweep]

You should change things up about every two weeks, always.

I do not hardly ever...I do not believe that much in adaption.

 

[Quadsweep]

Wow I am flattered. I see a couple problems though. You are overtraining for sure no matter what. Traps are part of your back not your shoulders and why are you doing them 3 times a week?...shit you are doing a lot of stuff 3 times now that I look. Dude, I train everything once a week. Why legs once? you cannot do delts on monday and tuesday either...do a four day split like this:

Chest/Delts/Abs
Back/calves
Biceps/Triceps/Abs
Legs

That is all it takes if you bust your ass. If I trained you on legs I know you could not do them for a week...or anything for that matter!

Quadsweep

I would like to to chest and shoulders together.

this is my current workout:

monday - chest/tri - abs
tuesday - shoulder/trap
wed - back/bi - forearms
thurs - legs - abs
friday - chest/tri
saturday - shoulder/trap
sunday - back/bi - forearms

would it change to this:

monday - chest/shoulder/trap - abs
tuesday - shoulder/trap
wed - back/bi/tri - forearms
thurs - legs - abs
friday - chest/shoulder/trap
saturday - ?? not sure about this one.....
sunday - back/bi/tri - forearms


im trying to hit my muscle group twice a week can someone offer suggestions...

chest routine:
incline:
dumbell 3 sets of 8 (60's,70's,80's)
barbell 1 set of 6 (225lbs)
flat:
dumbell 3 sets of 8 (75's,85's,95's)
barbell 2 sets of 8 (225,245)
decline:
barbell 2 sets of 8 (185,225)
cables 2 sets of 8 (80,90)
pullovers:
dumbell 3 sets of 8 (65,75,85)
pecdec:
3 sets of 8 (145,160,175)

 

[misticat]

how does this look? wow i have a lot of extra time....
mon: Chest/Delts/Abs
tues: off
wed: Back/calves
thurs: off
friday:Biceps/Triceps/Abs
sat: off
sun: Legs

 

[Quadsweep]

how does this look? wow i have a lot of extra time....
mon: Chest/Delts/Abs
tues: off
wed: Back/calves
thurs: off
friday:Biceps/Triceps/Abs
sat: off
sun: Legs

Perfect! Yes more is not better, better is better. Train hard.

Quad

 

[redsamurai]

sunday legs??? oh hell no

and chest and delts on the same day is a no no for me. Maybe because I do a ton of incline.......but if I'm trying to go even moderately heavy on delts, I've got to put them later in the week after chest. This is my split right now....

Mon: Chest
Tue: legs
Wed: back/calves
Thur: Delts
Frid: arms

Sat: Sleep/jerking off
Sun: sleep/football/jerking off

20-25 minutes of cardio sprinkled 3 times throughout the week

 

[20ss02]

In response to your question on bi's - here is what I do.

I train back/bi's together (back first, then bi's). They get hit hard during my back workout, so it doesn't take much to finish them off.

Deadlifts
Bent over barbell rows
Seated cable rows

Drag curls
Incline dumbbell curls

 

[20ss02]

im trying to hit my muscle group twice a week can someone offer suggestions...

chest routine:
incline:
dumbell 3 sets of 8 (60's,70's,80's)
barbell 1 set of 6 (225lbs)
flat:
dumbell 3 sets of 8 (75's,85's,95's)
barbell 2 sets of 8 (225,245)
decline:
barbell 2 sets of 8 (185,225)
cables 2 sets of 8 (80,90)
pullovers:
dumbell 3 sets of 8 (65,75,85)
pecdec:
3 sets of 8 (145,160,175)

In my opinion, you are overtraining. That's 19 sets on your chest. If the rest of your training follows this model, you would benefit greatly by backing off a bit.

 

[BOOEY]

Man, you really need to head over to the training forum. Quad's advice is solid. Follow it. But one thing I do when "on" is I hit my weak bodyparts twice a week.