Please Scroll Down to See Forums Below how do you split up your muscles throughout the week.
whats your training split
- Thread starter scarecrowtriplesix
- Start date
Workout 1 - Back
Bent over rows( underhand grip - Yates style ) x 5 sets
Chin ups or lat-pull downs x 4 sets
Barbell shrugs x 3 sets
Biceps x 8 or 10 sets various exercises
Workout 2 - Chest
Incline barbell bench x 4 sets - can't flat bench right now(shoulder)
Dumbell flat bench x 4 sets
An isolation movement( cable flys, pec deck, whatever )
Triceps x 8 or 10 sets various movements
Workout 3 - Legs
Squat x 3 sets
Sumo deadlift x 3 sets
Leg press or box squat x 3 or 4 sets
Hams x 3 or 4 sets - Glute ham raises, leg curls, stiff leg dead
Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets
8 sets of arms( bi's maybe tri's - maybe bi's and tri's )
Bent over rows( underhand grip - Yates style ) x 5 sets
Chin ups or lat-pull downs x 4 sets
Barbell shrugs x 3 sets
Biceps x 8 or 10 sets various exercises
Workout 2 - Chest
Incline barbell bench x 4 sets - can't flat bench right now(shoulder)
Dumbell flat bench x 4 sets
An isolation movement( cable flys, pec deck, whatever )
Triceps x 8 or 10 sets various movements
Workout 3 - Legs
Squat x 3 sets
Sumo deadlift x 3 sets
Leg press or box squat x 3 or 4 sets
Hams x 3 or 4 sets - Glute ham raises, leg curls, stiff leg dead
Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets
8 sets of arms( bi's maybe tri's - maybe bi's and tri's )
jc21
New member
monday: biceps, back, forarms (in that order biceps before back)
tuesday: morning cardio, abs...evening: chest, triceps
wednesday: quads, calves
thursday: morning cardio, abs..evening: biceps and triceps
friday: hamstrings, calves, groin, hipflexor
sunday: moring cardio, abs...delts, traps, calves.
tuesday: morning cardio, abs...evening: chest, triceps
wednesday: quads, calves
thursday: morning cardio, abs..evening: biceps and triceps
friday: hamstrings, calves, groin, hipflexor
sunday: moring cardio, abs...delts, traps, calves.
This is mine
Monday- Chest 4 different excercises
Tuesday- Back 4 different excercises
Wednesday- Biceps&Triceps 4 different excercises for each
Thursday- Legs Hams, Calves, Quads 3 different excercises for each
Friday- Shoulders 4 excercises followed by chest and biceps supersets
4 sets of 10 heavy weight on everything
Abs monday and friday
Cardio Monday, Wednesday and Friday mornings
Off Saturday and Sunday
Minitor2
Monday- Chest 4 different excercises
Tuesday- Back 4 different excercises
Wednesday- Biceps&Triceps 4 different excercises for each
Thursday- Legs Hams, Calves, Quads 3 different excercises for each
Friday- Shoulders 4 excercises followed by chest and biceps supersets
4 sets of 10 heavy weight on everything
Abs monday and friday
Cardio Monday, Wednesday and Friday mornings
Off Saturday and Sunday
Minitor2
H
HighIntensity
Guest
Monday
chest/back
Tues
arms/shoulders
Wed
legs
Thur
chest/back
Fri
arms/shoulders
Sat
Chest- all shapeing and seperation training-nothing heavy
Back- shapeing and seperation
Sun
Off
chest/back
Tues
arms/shoulders
Wed
legs
Thur
chest/back
Fri
arms/shoulders
Sat
Chest- all shapeing and seperation training-nothing heavy
Back- shapeing and seperation
Sun
Off
Lord_Suston
New member
D1 back and traps
D2 chest and delts
D3 off
D4 arms
D5 Legs + light shoulders
D6 rest
repeat
D2 chest and delts
D3 off
D4 arms
D5 Legs + light shoulders
D6 rest
repeat
Metal Gear
New member
Monday: Shoulders, Traps, abs
Tues: back, calves
wed. chest, abs
thurs: legs, calves
frdiay: bis, tris, forearms, abs
sat: off
sunday: off
Tues: back, calves
wed. chest, abs
thurs: legs, calves
frdiay: bis, tris, forearms, abs
sat: off
sunday: off
G
gilly6993-recreatedbygeorge
Guest
Mon: Arms, Traps
Wed: Chest, Calves
Fri: Back, Shoulders
Sat: Legs
Wed: Chest, Calves
Fri: Back, Shoulders
Sat: Legs
DeathB4Dishonor
New member
here's mine.
Day1: Arms
Day2: OFF
Day3: Chest
Day4: OFF
Day5: Shoulders
Day6: Legs
Day7: Back
repeat...till i get sick of it, and then find something new. But I really dont have much of a choice...since i'm in the last semester of college, so I have to work around my school schedule. I try to be as consistent as I can, but sometimes I have to skip a day or two...
Day1: Arms
Day2: OFF
Day3: Chest
Day4: OFF
Day5: Shoulders
Day6: Legs
Day7: Back
repeat...till i get sick of it, and then find something new. But I really dont have much of a choice...since i'm in the last semester of college, so I have to work around my school schedule. I try to be as consistent as I can, but sometimes I have to skip a day or two...
Suspension
New member
genarr3 said:
I like it! Do you go Mon, Tues, Thurs and Fri?
Suspension
New member
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thurs: Shoulders/Abs
Fri: Tri/Bi
Sat:Rest
Sun:Rest
*Workouts are kept to 30 minutes or less.
Tuesday: Back
Wednesday: Legs
Thurs: Shoulders/Abs
Fri: Tri/Bi
Sat:Rest
Sun:Rest
*Workouts are kept to 30 minutes or less.
SofaGeorge
New member
Friday CHEST
Flat dumbell bench 3-4 sets
Incline barbell bench 3 sets
Incline dumbell bench 3 sets
Dips with added weight 3 sets
Saturday BACK & Rear Delts
Pull ups with extra weight 3 sets
Bent over rows Yates grip 3 sets
T-Bar row 3 sets
Rear delt machine 3-4 sets
Sunday LEGS (just had leg injury - taking it easy)
Squats 3 sets
Sumo dead lifts 3 sets
Straight leg dead lift 3 sets
Monday ARMS
EZ bar curl 3 sets
Incline dumbell curl 3 sets
Scott curls 3 sets
Close grip bench 3 sets
Skull crushers 3 sets
dips for triceps 3 sets
Tuesday Off
Wednesday SHOULDERS
Dumbell military press 3 sets
Arnold press 3 sets
Side dumbell raises 3 sets
Upright rows 3 sets
Barbell shrugs 3 sets
Thursday Off
Flat dumbell bench 3-4 sets
Incline barbell bench 3 sets
Incline dumbell bench 3 sets
Dips with added weight 3 sets
Saturday BACK & Rear Delts
Pull ups with extra weight 3 sets
Bent over rows Yates grip 3 sets
T-Bar row 3 sets
Rear delt machine 3-4 sets
Sunday LEGS (just had leg injury - taking it easy)
Squats 3 sets
Sumo dead lifts 3 sets
Straight leg dead lift 3 sets
Monday ARMS
EZ bar curl 3 sets
Incline dumbell curl 3 sets
Scott curls 3 sets
Close grip bench 3 sets
Skull crushers 3 sets
dips for triceps 3 sets
Tuesday Off
Wednesday SHOULDERS
Dumbell military press 3 sets
Arnold press 3 sets
Side dumbell raises 3 sets
Upright rows 3 sets
Barbell shrugs 3 sets
Thursday Off
H
HighIntensity
Guest
For anyone intrested heres my workout, goes by quick considering its one intense day at the office
Mon-
(Chest)
BB presses 1 set of 10 reps for warm up
4 sets 8, 8, 6, 3-reps
DB Decline presses 3 sets 8, 8, 6 reps
Inner DB presses with turn at top becomming a DB flat bench press then back to Inner DB press 2 sets of 6
Pullovers 3 sets of 12
Dips with Ab ball pushups supersetted 10 reps 2 sets
(Back)
Chins 4 sets of 10 reps min. 1set un-weighted the rest weighted
Do chins to the rear twice and to the front twice
Close- Grip Chins 2 sets weighted
T-Bar Rows 4 sets 8, 8, 6, 4 reps
Bent-over rows 3 sets 8 reps
Dead lifts 4 sets 10, 8, 4, 4
Abs
--------------------------------------------------------------------------------------------
Tues-
Shoulders
One-arm lateral raises 3 sets of 10
Front Dumbbells Raises 4 sets of 8
Bent Over Dumbells Laterals 4 sets of 8
Shrugs 3 sets of 10 (405 weight)
Upper Arms
Super Set: Standing Barbell 4 sets of 8
Skulls 4 sets of 8
Super Set: Incline Dumbell Curls 3 sets of 8
Incline Tri Extensions 3 sets or 8
Round the world (21s) arms 2 Sets
Tri Presses with wood block 2 Sets of 6
Tri Cable cable pulldowns 1 Set of 10 reps
Tri Rope 1 Set of 10 reps supersetted
Tri Dips 1 Set of failure
Forearms-
------------------------------------------------------------------------------------------------------------
Wed-
(Legs)
Squats 4 sets 8, 8, 8, 4 reps first 2 box squats
Leg Press 3 sets of 8 reps
Hack Squats 3 sets of 8,8,8 reps
Leg extensions 3 sets of 8 reps
STRAIT LEGS DEADS
Hamstrings 3 sets of 10 reps
Lunges 3 sets of 8
Standing calf raises 3 sets of 8
(Bike warm down)
Abs
------------------------------------------------------------------------------------------------------------
Thur-
(Chest)
BB incline presses 1 set of 10 reps for warm up
4 sets 8, 8, 6, 3-reps
DB incline presses 3 sets 8,8,6 reps
Hammer strength close grip- 3 sets 8, 8, 6 reps
Balance board push-ups 3 sets to failure with weight (45 pounds)
Back
Behind the Neck pullups 4 sets of 10 reps min. add weight when needed
One-Arm Dumbell Rows 3 sets 10 reps
Close grip pulldowns 3 sets of 8 reps supersetted with close grip pullups
(Side to side)
Seated cable rows 3 sets of 10,8 and 6 reps
Hyperextensions 3 sets of 10 with 135 pounds weighted
------------------------------------------------------------------------------------------------------------
Fri -
Shoulders
Arnold Presses 3 sets of 10
Standing Lateral Raises 4 sets of 8
Front Dumbell raises with 45 pound BB 4 sets of 8
Farmers Walks 3 sets
Upper Arms
Super Set: Preacher Curls 4 sets of 8 reps
French Presses 4 sets of 8 reps
Super Set: Incline Dumbell Curls 3 sets of 8 reps
Incline Tri Extensions 3 sets or 8 reps
Round the world Arms (21s) 2 Sets
Tri Presses with wood block on chest 3 Sets of 6 reps
Tri Cable cable pulldowns 1 Set of 10 reps
Tri Rope 1 Set of 10 reps supersetted together
Tri Dips 1 Set of failure
Forearms-
---------------------------------------------------------------------------------------------------------------------------------
Sat.
(Chest)
Incline Cables 3 sets of 10 reps ~full range of motion~
Flyes 3 sets of 10
Dips 3 sets of 30 reps with ab ball pushups to follow
(Back)
Upright rows 3 sets of 8 reps
Hyperextensions 3 sets of 50 reps (non weighted)
Chins 2 sets at 40 reps
Abs
Mon-
(Chest)
BB presses 1 set of 10 reps for warm up
4 sets 8, 8, 6, 3-reps
DB Decline presses 3 sets 8, 8, 6 reps
Inner DB presses with turn at top becomming a DB flat bench press then back to Inner DB press 2 sets of 6
Pullovers 3 sets of 12
Dips with Ab ball pushups supersetted 10 reps 2 sets
(Back)
Chins 4 sets of 10 reps min. 1set un-weighted the rest weighted
Do chins to the rear twice and to the front twice
Close- Grip Chins 2 sets weighted
T-Bar Rows 4 sets 8, 8, 6, 4 reps
Bent-over rows 3 sets 8 reps
Dead lifts 4 sets 10, 8, 4, 4
Abs
--------------------------------------------------------------------------------------------
Tues-
Shoulders
One-arm lateral raises 3 sets of 10
Front Dumbbells Raises 4 sets of 8
Bent Over Dumbells Laterals 4 sets of 8
Shrugs 3 sets of 10 (405 weight)
Upper Arms
Super Set: Standing Barbell 4 sets of 8
Skulls 4 sets of 8
Super Set: Incline Dumbell Curls 3 sets of 8
Incline Tri Extensions 3 sets or 8
Round the world (21s) arms 2 Sets
Tri Presses with wood block 2 Sets of 6
Tri Cable cable pulldowns 1 Set of 10 reps
Tri Rope 1 Set of 10 reps supersetted
Tri Dips 1 Set of failure
Forearms-
------------------------------------------------------------------------------------------------------------
Wed-
(Legs)
Squats 4 sets 8, 8, 8, 4 reps first 2 box squats
Leg Press 3 sets of 8 reps
Hack Squats 3 sets of 8,8,8 reps
Leg extensions 3 sets of 8 reps
STRAIT LEGS DEADS
Hamstrings 3 sets of 10 reps
Lunges 3 sets of 8
Standing calf raises 3 sets of 8
(Bike warm down)
Abs
------------------------------------------------------------------------------------------------------------
Thur-
(Chest)
BB incline presses 1 set of 10 reps for warm up
4 sets 8, 8, 6, 3-reps
DB incline presses 3 sets 8,8,6 reps
Hammer strength close grip- 3 sets 8, 8, 6 reps
Balance board push-ups 3 sets to failure with weight (45 pounds)
Back
Behind the Neck pullups 4 sets of 10 reps min. add weight when needed
One-Arm Dumbell Rows 3 sets 10 reps
Close grip pulldowns 3 sets of 8 reps supersetted with close grip pullups
(Side to side)
Seated cable rows 3 sets of 10,8 and 6 reps
Hyperextensions 3 sets of 10 with 135 pounds weighted
------------------------------------------------------------------------------------------------------------
Fri -
Shoulders
Arnold Presses 3 sets of 10
Standing Lateral Raises 4 sets of 8
Front Dumbell raises with 45 pound BB 4 sets of 8
Farmers Walks 3 sets
Upper Arms
Super Set: Preacher Curls 4 sets of 8 reps
French Presses 4 sets of 8 reps
Super Set: Incline Dumbell Curls 3 sets of 8 reps
Incline Tri Extensions 3 sets or 8 reps
Round the world Arms (21s) 2 Sets
Tri Presses with wood block on chest 3 Sets of 6 reps
Tri Cable cable pulldowns 1 Set of 10 reps
Tri Rope 1 Set of 10 reps supersetted together
Tri Dips 1 Set of failure
Forearms-
---------------------------------------------------------------------------------------------------------------------------------
Sat.
(Chest)
Incline Cables 3 sets of 10 reps ~full range of motion~
Flyes 3 sets of 10
Dips 3 sets of 30 reps with ab ball pushups to follow
(Back)
Upright rows 3 sets of 8 reps
Hyperextensions 3 sets of 50 reps (non weighted)
Chins 2 sets at 40 reps
Abs
Willyumyum
New member
Mon - chest/bis
Tues - Back/calves
Weds - off
Thurs - Shoulders/Triceps
Fri - Off
Sat - Quads/Hams
Sun - Off
chest/bicep
5 sets flat or incline bench
3 sets flat or incline dumbbell bench
3 sets incline flyes superset with dips
4 sets barbell curls
3 sets preacher curls of some kind
2 sets hammer curls
back/calves
5 sets barbell rows or deadlifts
3 sets close grip pulldown or close grip pullups
3 sets low rows
3 sets pulldown or wide grip pullup
3 sets dumbbell shrugs
2-3 sets hyper extensions
3 sets standing calf raise
3 sets seated calf raise
shoulders/tris
5 sets behind neck smith press
3 sets dumbbell side laterals
3 sets cable side laterals supersetted with machine press
3 sets rear laterals
4 sets pressdown
3 sets lying tricep extension
3 sets rope pushdowns
quads/hams
5 sets squats (alternate front and back every other week)
4 sets leg press
2 sets hack squats
2 sets leg extension
4 sets lying leg curl
3 sets stiff leg deads
4 sets lunges
YUM
Tues - Back/calves
Weds - off
Thurs - Shoulders/Triceps
Fri - Off
Sat - Quads/Hams
Sun - Off
chest/bicep
5 sets flat or incline bench
3 sets flat or incline dumbbell bench
3 sets incline flyes superset with dips
4 sets barbell curls
3 sets preacher curls of some kind
2 sets hammer curls
back/calves
5 sets barbell rows or deadlifts
3 sets close grip pulldown or close grip pullups
3 sets low rows
3 sets pulldown or wide grip pullup
3 sets dumbbell shrugs
2-3 sets hyper extensions
3 sets standing calf raise
3 sets seated calf raise
shoulders/tris
5 sets behind neck smith press
3 sets dumbbell side laterals
3 sets cable side laterals supersetted with machine press
3 sets rear laterals
4 sets pressdown
3 sets lying tricep extension
3 sets rope pushdowns
quads/hams
5 sets squats (alternate front and back every other week)
4 sets leg press
2 sets hack squats
2 sets leg extension
4 sets lying leg curl
3 sets stiff leg deads
4 sets lunges
YUM
H
HighIntensity
Guest
H
HighIntensity
Guest
.
solidspine
New member
Day one
Chest and Arms
Day Two
Back and shoulders
Day three
Legs and Forearms
Then
Day one
Chest
Day two
Arms
Day Three
Back
Day Four
Shoulders
Day five
Legs
Try to do abs and cardio, when ever, lately I have been doing cardio for 20 minutes prior to every workout.
Chest and Arms
Day Two
Back and shoulders
Day three
Legs and Forearms
Then
Day one
Chest
Day two
Arms
Day Three
Back
Day Four
Shoulders
Day five
Legs
Try to do abs and cardio, when ever, lately I have been doing cardio for 20 minutes prior to every workout.
Day 1: Shoulder Press X 3
Behind Neck Press X 3
Lateral Raise X 3
Seated Lateral Raise X 3
Shrugs X 3
Day 3: Incline Dumbbells X 3
Incline Flys X 3
Decline Barbell X 3
Weighted Dips X 3
Overhead Dumbbell Extension X 3
Squats X 3
Day 5: Deadlifts X 4
Bent Over Row X 3
T-Bar Row X 3
Seated Calf Raise X 3
Dumbbell Curl X 2
Preacher Curl X 2
Day 7 = Day 1
I usually add in some grip or forearm stuff depending on my energy level, but these are the exercises I make sure of.
--baryon
Behind Neck Press X 3
Lateral Raise X 3
Seated Lateral Raise X 3
Shrugs X 3
Day 3: Incline Dumbbells X 3
Incline Flys X 3
Decline Barbell X 3
Weighted Dips X 3
Overhead Dumbbell Extension X 3
Squats X 3
Day 5: Deadlifts X 4
Bent Over Row X 3
T-Bar Row X 3
Seated Calf Raise X 3
Dumbbell Curl X 2
Preacher Curl X 2
Day 7 = Day 1
I usually add in some grip or forearm stuff depending on my energy level, but these are the exercises I make sure of.
--baryon
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