What is your split?

[AngMc]

I was wondering how everyones split is organized(hoping the word split is the correct term). Do you do upper/lower, push/pull, each group once a week? How is your split working for you?
Thanx....Ang

 

[spatts]

Monday.........Speed Bench
Tuesday........Max Effort Squat/Deadlift
Wedneday....Sled Dragging
Thursday.......Max Effort Bench
Friday............Sled Dragging
Saturday.......Speed Squat/Deadlift
Sunday..........Sled Dragging

*Active recovery every day

 

[RottenWillow]

No split, full body action 3x weekly.

 

[Seashell]

Monday: chest & tri's
Tuesday: legs & shoulders
Wednesday: back & bi's
Thursday: chest & tri's
Friday: REST
Saturday: legs & shoulders
Sunday: back & bi's

30 mins AM cardio 4 x a week

 

[MsBeverlyHills]

Mon- chest/ front delts/ bis
Tues - legs/glutes/calves
Wed- Cardio
Thurs- Back/rear delts/ tris
Fri - legs/glutes/calves
Sat- Cardio
Sun- Off

abs 3/wk.

 

[Shak]

5X5 Four-Day split:

Monday: 5X5 deads
2X10 assisted wide grip pull ups
2X10 dumbell rows

Tuesday: 5X5 bench press
2X10 decline flies
5X5 skull crushes
2X10 tri extension

Wednesday: OFF

Thursday: 5X5 squats
5X15 seated calf raises
2X10 hamstring curls

Friday: 5X5 barbell curl
2X10 incline dumbell curl
5X5 military press
2X10 shoulder dumbell raises
2X10 shrugs

 

[wend]

I do yoga on Tues. and Thurs.; on those days I don't lift.

On the other days, I rotate: legs; back, biceps & shoulders; chest, tris & calves. I do cardio after yoga, and sometimes after lifting.

I also ride my bike every day (it's how I get around).

Spatts, what do you mean by active recovery, exactly?

 

[lucidblue]

Day 1: Chest/Abs
DB Flat Bench 5x5
Hammer Strength Incline Press 2x8-10
Standing Cable Fly 2x8-10

Hanging Leg Raises 3x15
Weighted Crunches 3x15
Obliques with medicine ball 3x15/side
Bicycle Upper Body Moving 3x30

20 min HIIT and 15-20 min regular cardio

Day 2: Legs
Squats 5x5
SLDL 2x8-10
DB Lunges 2x8-10
Calf Raises 2x12
Seated Calf Raises 2x12

Day 3: Cardio
40 min cardio

Day 4: Triceps/Biceps
BB Curl 5x5
Hammer Curls 2x8-10
Close Grip Bench 5x5
Skullcrushers 2x8-10
Tricep Pushdown 2x8-10

30 min Cardio

Day 5: Back/Shoulders
Good Mornings 5x5
BB Rows 2x8-10
Assisted Pullups 2x8-10
DB Shrugs 2x8-10
Back Extensions 2x8-10

DB Shoulder Press 5x5
Rear Delt 2x8-10
Lateral Raises 2x8-10
Rotator Rehab

30 min Cardio

Day 6: Rest

Day 7: Cardio/Abs
Hanging Leg Raises 3x15
Weighted Crunches 3x15
Obliques with medicine ball 3x15/side
Bicycle Upper Body Moving 3x3

20 min HIIT and 15-20 min regular cardio

 

[Shak]

lucid - how's 5X5 working out for you?

 

[lucidblue]

lucid - how's 5X5 working out for you?

Shak, love the 5x5. I was doing great with squats... really building up the weight until I hurt my back. Then I had to drop 50lbs and I'm working back up from there.

Had to modify the 5x5 a bit for the shoulders and chest. I can't increase by 5lbs a week because of my shoulder, so I try to go up 2.5 per week. If my shoulder starts to hurt, I just keep the same weight for 2 weeks. I definitely feel a lot stronger.

I'll probably stick with the 5x5 until end of the year and then decide what I want to switch to.

How's it working for you?