Training One body part a week

[toughdawg]

How many of you do it? if you do, how do you break it up?

 

[gymtime]

Pretty basic:

Day 1 Chest,tris,forearms
Day 2 Legs
Day 3 Back,bis,shoulders

 

[toughdawg]

i meant chest one day, back one day, etc...

 

[littleRock]

Mon: Legs
Tue: Chest
Thur: Sholders
Fri: Back

I tried doing bi's and tri's in there, i also tried giving them their own day (Wed) but it effected the remaining days to much.

 

[110%]

mon: chest
tues: back, traps, abs
wed: off
thurs: legs
fri: shoulders, traps, abs
sat: biceps, triceps, forearms

 

[diamonddiceclay]

I do it-it's the best method because you can recover after each workout

 

[ARN]

Mon- chest, cardio
Tues- Bi's, Legs
Wed- tri's, cardio
Thurs- shoulders, traps
sat- back, cardio

 

[Charlie B]

Week 1

WORKOUT #1 CHEST / BACK

1. FLYES
2. SUPERSET WITH INCLINE PRESS

3. CLOSE-GRIP PULLDOWNS (PALMS FACING YOU)
4. SUPERSET WITH PULLOVERS, SEATED CABLE ROWS OR BENT-OVER ROWS

5. SHRUGS OR UPRIGHT ROWS


WORKOUT #2 LEGS / ABS

1. LEG EXTENSIONS
2. SUPERSET WITH LEG PRESSES OR SQUATS

3. CALF RAISES

4. ABS

Week 2

WORKOUT #3 SHOULDERS / ARMS

1. LATERAL RAISES

2. BENT-OVER LATERAL RAISES

3. CURLS

4. TRICEP EXTENSIONS OR PUSHDOWNS
5. SUPERSET WITH DIPS


WORKOUT #4 LEGS / ABS (CAN REPEAT #2 IF YOU PREFER NOT TO DO DEADLIFTS)

1. DEADLIFTS

2. LEG EXTENSIONS

3. ABS

Week 3 - repeat cycle

Note: Intensity is the key. The more intensity you can give, then the less you can or should do. Do minimal number of warm-up exercises, followed by one strict set to complete muscular failure.

Also, here is a cardio workout that is great, plus it only takes 12 minutes and you only do it three times a week. Here it is. Jogging warm-up 4 min / then run 90-100% intensity for 20 sec, then walk 10 sec, repeat for a total of 8 / jogging cool-down 4 min. Sounds easy, but it will surprise you. (doing excessive cardio will cut into any gains that may result from weight training)

 

[sepe wanna b]

my 2 cents

Mon-chest, abs, cardio
Tue-quads, calves
Wed-back, cardio
Thurs-shoulders/traps,hams,abs, cardio
Fri-tris,bis, forearms, abs, cardio
Sat-do whatever I feel is laggining behind, abs, cardio
Sun-off

 

[Jabs]

For my self I like doing one bodypart per week but you also have to factor in that secondary musles are being worked on most lifts. Shoulders for instance are getting worked on chest exercises.