whats your training split

[DeathB4Dishonor]

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...

 

[genarr3]

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

That's a very interesting workout. I might try something like that. On the chest/back days, do you do one bodypart at a time or switch back and forth?

 

[Suspension]

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 )

I like it! Do you go Mon, Tues, Thurs and Fri?

 

[genarr3]

I like it! Do you go Mon, Tues, Thurs and Fri?

I wish. I have to go Tues, Thurs, Fri, and Sat. It works out though.

 

[doubles1]

monday chest/bi
wednesday quads,hams,forearms
thursday shoulders,calfs,abs
friday back/tri

i work on tuesdays so i cant workout on em

 

[Suspension]

Monday: Chest
Tuesday: Back
Wednesday: Legs
Thurs: Shoulders/Abs
Fri: Tri/Bi
Sat:Rest
Sun:Rest

*Workouts are kept to 30 minutes or less.

 

[SofaGeorge]

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

 

[HighIntensity]

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

 

[Willyumyum]

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

 

[HighIntensity]