Trying to figure out a good workout routine

[Snatch518]

I'm tryin to bulk and people say this routine -- Mon chest/shoulders/tris..... Wed legs...... Fri back/bi's is the best for that, but it seems after I work my chest I don't have the intensity needed to get a good shoulder and tri exercise and once I'm done with back, the same thing, I don't have enough energy to work my bi's good.

Right now I'm doing 1 body part a day, 6 day split. Is that OK or should I do some other kind of split. How would this routine be...

Mon: Chest and Back
Wed: Legs and Shoulders
Fri: Bi's and Tri's

Could cram that into a 3 day split?

 

[JOKER47]

There's a lot of options, but here is one that I would favor for a THREE day split:

Mon: Chest, tri's and shoulders
Wed: Back and bi's
Fri: Legs

If you can go 4 days, you could do something close to the same, and give shoulders it's own day. (That's basically what I do now.)


But there are a ton of options. Try a bunch and see what you like and what gets you the results you want.


Just my .02,
Joker

 

[WODIN]

Chest and Bi

Back and Tri

Legs and Shoulders.

Three day set.

Pick 4 exercises per bp except for legs. Ttwo warm up sets then everything after that is up the pyramid by increasing your weight on each set and decrease your reps.


Peace.

 

[b fold the truth]

When I used to be a bodybuilder/weightlifter...this was my general routine.

Monday: Legs
Tuesday: Chest

Thursday: Back
Friday: Shoulders, bic/tric

I liked it quite a bit. On Monday...I was doing squats so I didn't have to wait for all the guys to finish using the bench press. I had legs and back seperated by 3 and 4 days. I could focus only on Chest on Tuesday and Back on Thursday. I could also go in on Friday and do heavy shoulders then super set my bic and tric. Every workout took less than an hour too.

B True

 

[tzan]

Chest and Bi

Back and Tri

Legs and Shoulders.

Three day set.

Pick 4 exercises per bp except for legs. Ttwo warm up sets then everything after that is up the pyramid by increasing your weight on each set and decrease your reps.


Peace.

Damn, after doing legs I'm usually absolutely spent. I would never be able to have a productive shoulder workout afterwards.

 

[Canadian Cobra]

Snatch, your rotation looks good to me:

Mon: Chest, Shoulders & Tris
Wed: Legs
Fri: Back & Bi's

This is the same rotation I use. I train one day on, one day off.
With the intensity I train at, I can't train 2 days in a row.
I've gotten my best development with this approach.

What I suggest for your problem - can't get a good shoulder workout, after
training chest - is to alternate excercise for each bodypart, in the same workout.

Today, my chest, shoulder, tri workout was:
- 5 min cardio, light stretching, a few light sets to warm up
- incline DB press (chest) - 2 sets
- DB shoulder press (shoulders) - 2 sets
- Dips (chest & tris) - 2 sets
- Front DB raise (shoulders) - 2 sets
- Flat bench DB press (chest) - 2 sets
- DB laterals (shoulders) - 2 sets
- Overhead DB Press (triceps) - 2 sets
- Cable press down (triceps) 2 sets

Note - for all excercise the first set is a medium weight pre-exhaust. The second set
is an all out, 100% high intensity set. I use slow reps, very strict. The high intensity
set takes 60-90 seconds for about 10-12 reps. I usually use a heavy weight for the
first 6-8 reps, then drop down to squeeze out a few more reps.
The workout above took 50 minutes today, with a rest interval of 1 minute between sets.

Hope this helps.