GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
| Author | Topic: POLL: Post Your Routines! | ||
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Novice 
Posts: 8 |
example: mon - back & bi's tue- legs wed - thur - fri - etc, etc, etc just bored and curious as to what everyone works on, on what days.     | ||
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Amateur Bodybuilder 
Posts: 151 |
MON---CHEST TUES--SHOULDERS AND TRICEPS WED--LEGS THURS--BACK AND TRAPS FRI--CALVES AND BICEPS SAT AND SUN --REST ------------------ | ||
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Elite Bodybuilder 
Posts: 941 |
M - chest/bi's T - back/tri's W - off (cardio) Th - shoulders/traps F - legs S - off Su - off (cardio) Calves- 2x/week Nothing special, but it works for me. | ||
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Amateur Bodybuilder
Posts: 284 |
I do my legs and shoulders once every 2 weeks, my legs tend to get too big, I don't like that look. Week 1: Week 2: Mon-Chest Chest Tus-Shoulders Legs Wed-Arms Arms Thur-Off Off Fri-Chest Chest Sat-Back Back Sun-Off Off | ||
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Cool Novice 
Posts: 19 |
Damian why don't you do chest/tri's on monday, back/bi's on tuesday. If you do bi's on monday and train them hard enough then you wouldn't be able to do back to full potential. Chest/tri's are supplementary exercies, you work tri's while doing chest. Same with back and bi's. Train bigger muscles before smaller muscles. | ||
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Pro Bodybuilder 
Posts: 359 |
MON---CHEST AND BI'S TUES--Rest WED--BACK AND TRI'S THURS--REST FRI--SHOULDERS AND CALVES SAT-- REST SUN-- LEGS | ||
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Freak 
Posts: 2238 |
MONDAY- CHEST TUESDAY- BACK WEDNESDAY- LEGS, TRI'S AND ABS THURSDAY-BI'S AND FORARMS FRIDAY- SHOULDERS AND ABS SATURDAY AND SUNDAY = OFF M18 ------------------ | ||
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Amateur Bodybuilder
Posts: 260 |
Monday-Shoulders+Arms Wednesday-Legs Friday-Chest+Back Mustang's routine is the only one that makes sense to me. How can you guys train shoulders right after chest and bi's right after back? My shoulders and triceps are sore as hell after my chest workout and if I tried to train them within the next two days I'd be overtraining. ------------------ | ||
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Amateur Bodybuilder
Posts: 171 |
Mon - chest/bi's Tues - hams/quads Wed - off Thur - shoulders/tri's Fri - back/calves | ||
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Cool Novice
Posts: 27 |
Mon-chest& shoulders Tue- Legs & cardio, Abs Wed- rest Thur-Back Traps abs Fri- Bi/Tri/forearms Sat-Rest Sun-REst | ||
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Pro Bodybuilder
Posts: 414 |
I'm a big fan of training Chest and or Delts and Triceps together; Back and Biceps together. They were made for each other. Also, it's not overtraining if you do them together. | ||
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Amateur Bodybuilder
Posts: 201 |
Mon- Chest/abs Tues- Back/abs Wed- Shoulders/traps Thurs-Legs Fri- Bis/tris/abs I shoot for 4 exercises at 3- 4 sets each. except arms/abs...they get 2-3 excercises at 3 sets each. REP RANGE FROM 12-6. Also, I do cardio in the am 3-4x per week. HIT style for 20-25 min. | ||
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Pro Bodybuilder
Posts: 330 |
Mon- Chest 18 sets (Hamstrings 6 sets) Tue- Back 18 sets (Calves) Wed- Shoulders & Traps 16 sets Thr- Triceps 12 sets (Quads 6 sets) Fri- Biceps 12 sets + Forearm work (Calves) This program has helped me make the transition from A college Football body to a | ||
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Cool Novice
Posts: 42 |
Day 1 chest/Tri Day 2 Rest Day 3 shoulders/Traps Day 4 rest Day 5 Back/Bi Day 6 rest Day 7 Legs.. I really like to get my rest or I feel like shit when I work out 2 days in a row... Gear | ||
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Elite Bodybuilder
Posts: 679 |
M: back T: legs,calves W: off T: bi's,forearms,abs F: off S: Chest,shoulders,tris S: off | ||
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Amateur Bodybuilder
Posts: 114 |
Mon- Chest/Tris/Lower Abs Tues- Quads/Hams Wed- Shoulders/Calf/Forearm/Upper Abs Thur- Back/Bis/Obleq Side Abs | ||
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Elite Bodybuilder
Posts: 941 |
quote: I used to train c/t & b/b on the same day but didn't like the fact that my tri's & bi's were already fatigued by the time I finished the larger muscle groups. Chest & tri's I can handle, but back & bi's just doesn't work for me. I don't feel my back workouts are compromised either because whatever I'm losing in arm strength is being made up in other places. And as long as I'm still making gains in both strength & size then I know I'm doing something right. Btw Monday workouts are early AM (between 6am-8am) and Tuesday workouts are late evening (after 8pm) so I have roughly 36 hours rest between workouts which also helps. | ||
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Amateur Bodybuilder
Posts: 143 |
Sat- Legs including Calves/Shoulders Sun- Chest/Tris Monday - Back/Bis/Abs Wednesday - Chest/Shoulders Thursday - Abs/Bis/Tris and any body parts neglected earlier in the week. I try to work all body parts at least 2X per week with the exception of legs since they are developed much better than my upper body. | ||
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Amateur Bodybuilder
Posts: 137 |
Holy shit..most of you mother fuckers must live in the GYM, or rent an apartment above the GYM. Maybe its because I am all natural so I realize my body can only take so much Monday Chest/Back/Shoulder Thursday Legs(including calves)/arms Just 2 basic exercises per body part, and each excercise only 2 sets (full bore to failure) Let the flaming begin!!!!!!! | ||
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Elite Bodybuilder
Posts: 953 |
Mon. - Quads, Hamstrings, and Calves Tues. - Shoulders, and Traps Wed. - Off Thurs. - Back, Biceps, and Forearms Fri. - Abs, Chest, and Triceps Sat. - Off Sun. - Off ------------------ | ||
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Amateur Bodybuilder
Posts: 101 |
quote: Is't not a matter of 'overtraining'. Back/Biceps are a great combo, BUT, after you've fully worked your back, your biceps are already fairly tweaked. So, when you work them on the same day, all you can do is few lighter sets to burn them out. BUT, if you just do back on Monday, then do Bi's on Thursday, you can focus more energy on them (i.e. more weight with more sets). I think a 5-day split is the best for developing your body, unless, of course, you have a job or other responsibilites which prohibits you from being at the gym everyday. | ||
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Amateur Bodybuilder
Posts: 166 |
I switch it around between these two: Mon: chest/abs ----OR---- Mon: chest/abs
------------------ Maxx >>>>> | ||
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Elite Bodybuilder
Posts: 910 |
Mon:***********Arms/Heavy Tues:**********Legs Wed:***********Chest Thurs:*********Back Fri:***********Arms/Lighter. Focus on VERY strict form. Sat:***********Shoulders | ||
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Pro Bodybuilder
Posts: 311 |
mon.----chest tues.---shoulders wed.----back/traps th.-----biceps/triceps fri.----legs I throw abs in whenever, I feel it is necessary. | ||
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Cool Novice
Posts: 48 |
mon--- chest, shoulders, tri's tues-- back, legs, bi's wed-- chest, shoulders, tri's thurs- back, legs, bi's fri-- chest, shoulders, tri's | ||
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Freak
Posts: 2510 |
Mon: chest/bis tues: cardio/abs/calves wed: Legs/tris thurs: cardio/abs/calves fri: Shoulders/back Sat/Sun: rest ------------------ *** Dont email me asking for a source!!!!! *** "Catch a man a fish and he eats for a day, but if you teach a man to fish, he eats for a lifetime." | ||
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Elite Bodybuilder
Posts: 1314 |
Mon - Bi's/Calves Tues - Back/Forearms Wed - Chest/Tri's/Calves Thur - Quads/Ham's/Forearms Fri - Off Sat - Upper Chest/Sholders/Shrugs Sun - Off
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All times are ET (US) | |
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posted April 15, 2001 09:32 PM
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