What about this split?

[Lord_Suston]

Shouldn't do tris the day before shoulders I can't really pres with Max effort then. Try:

Back/ Bis
Chest/ Tr
Rest
Shoulder/traps
LEgs
rest
rest

 

[emptywallet]

Shouldn't do tris the day before shoulders I can't really pres with Max effort then. Try:

Back/ Bis
Chest/ Tr
Rest
Shoulder/traps
LEgs
rest
rest

Do you feel that doing tri's after chest, or bi's after back is beneficial? I mean I know I couldnt put max effort into them like i would want to, especially on back day, since after it I am a tired, tired man. I wouldnt achieve a good pump at all.

 

[PatBateman]

I got this split from a guy on this board who knows his sh, and let me tell you I find it to be superb!! Try it!

mon: chest
tues: hams/traps/bi's(this is the day I do deadlifts)
wed: off
thurs: shoulders/tri's
fri: quads(the day I do squats)
sat: back
sun: off

 

[louden_swain]

Try this split routine:

Sunday - REST

Monday - Delts and Biceps

Tuesday - Legs (including Calves) and Abs

Wednesday REST

Thursday - Chest and Triceps

Friday - Back and Calves

Saturday - REST

Look at this. . . .plenty of rest!

 

[Lumberg]

I strongly agree with this! I cannot squat heavy with a fatigued back or go heavy on deadlifts with trashed legs.

I'm going to have to third this opinion. I do an 8 day split with squats and deads four days apart. Works well.

Also scheduling your off day after legs is a good idea.

I combine chest with shoulders and do a little tri and bi work the same day, then hit arms again 4 days later. They are small muscles and in my case can be worked twice every 8 days.

Oh yeah I do shrugs on the same day as DLs too. Since DLs hit em anyways I just finish 'em off.

JC