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Author	Topic: Splits
Rexie317 Pro Bodybuilder (Total posts: 103)	posted June 09, 2000 03:11 PM Hi, I'm curious as to what everyones splits are and am looking for a new one. What are your guys splits?....When you post it can u do it in this format... Day 1- Day 2- etc. so its easier for me to read. Thanx alot. ------------------ The power to endure pain outlives the power to inflict it...the harder the conflict the more glorious the triumph. It is dearness that gives everything its value. IP: Logged
StevieD Pro Bodybuilder (Total posts: 158)	posted June 09, 2000 05:39 PM Day 1 - Front and medial delts/bi/f/arms/abs Day 2 - Quads/hams/calves Day 3 - rest (or cardio) Day 4 - Chest/traps/abs Day 5 - Back/rear delts/tri/calves Day 6 and 7 - rest This split means that your delts have time to recover before you hit them again on day 4 (you use a lot of delts doing chest). Your bi's have recovered before you do back. The only problem is chest then tri's on consecutive days (but this doesn't bother me like back following bi does). You will also see that I do calves and abs twice a week because they can handle it. IP: Logged
Steelheart Pro Bodybuilder (Total posts: 398)	posted June 09, 2000 05:48 PM Day1- Chest/Back Day2-Legs Day3-Delts/arms Day4-Chest/back Day5-Legs Day6-Delts/Arms a la Arnold! Kidding Seriously, I have always performed low set low reps infrequent training 3-5 days per week 40mins top. I have Arnold Encyclopedia. Had for about 5 years never followed it though. Think I should? It seems like overtraining but than again maybe its not. We are all led to beleive that infrequent training is the way to go, maybe it isnt? Ever notice that champs from yesteryear trained a whole lot more than the juice masters today? I was gonna try to do it next week, I am on 500mg of test and feel I need to work out more than 40mins per day I have so much energy! I have been training for about 7yrs and have always done low sets maybe I need to change? Arnolds theory is: 5 sets per exercise 3 exercise per large body parts 2 for small 2 x per week over 6 days. [This message has been edited by Steelheart (edited June 09, 2000).] IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 120)	posted June 10, 2000 10:08 AM DAY 1 DELTOIDS Seated dumbbell presses 3 sets 6-12 reps Standing dumbbell laterals 3 sets 6-12 reps TRAPEZIUS Dumbbell shrugs 3 sets 6-12 reps TRICEPS Pushdowns 3 sets 6-12 reps Skull crushers 3 sets 6-12 reps DAY 2 BACK Reverse-grip chinups 3 sets 6-12 reps Bent barbell rows 3 sets 6-12 reps Pulley rows 3 sets 6-12 reps REAR DELTS Bent dumbbell laterals 3 sets 6-12 reps LOWER BACK Deadlifts 3 sets 6-12 reps DAY 3 cardio + abs DAY 4 CHEST Incline bench presses 3 sets 6-12 reps Flat dumbbell presses 3 sets 6-12 reps Dumbbell flyes 3 sets 6-12 reps BICEPS Cambered-bar curls 3 sets 6-12 reps Concentration curls 3 sets 6-12 reps DAY 5 QUADS Leg extension 3 sets 6-12 reps Squats 3 sets 6-12 reps Leg presses 3 sets 6-12 reps HAMSTRING Stiff-leg deadlift 3 sets 6-12 reps Seated leg curls 3 sets 6-12 reps CALVES Standing raises 3 sets 6-12 reps Leg press calf raise 3 sets 6-12 reps DAY 6 cardio + abs theres my split...read it and weep ------------------ "Pain, is only weakness leaving your body" "...damn you for not giving my TEST" - Metallica IP: Logged
Beezers Amateur Bodybuilder (Total posts: 30)	posted June 10, 2000 02:09 PM Day1- Chest, Tris, Abs Day2- Biceps, Forearms, Calves, Cardio Day3- Shoulders, Abs Day4- Cardio, Rest Day5- Legs Day6- Back, Abs Day7- Rest IP: Logged
Steelheart Pro Bodybuilder (Total posts: 398)	posted June 10, 2000 04:52 PM That routine from Dorian is really good. But anyone hear train for volume as opposed to heavy duty like arnold used to train? Lee Priest also does volume training IP: Logged
cackerot Amateur Bodybuilder (Total posts: 19)	posted June 10, 2000 09:35 PM monday-push tuesday-off wedsday-pull thursday-off friday-legs saturday-abs/calves/forearms sunday-off IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 120)	posted June 11, 2000 07:19 AM Steelheart the workouts you are thining about arent those the ones that last for several hours?? ive never been able to work hard for more than an hour, an hour and a half..then my energy is gone.. ------------------ "Pain, is only weakness leaving your body" "...damn you for not giving my TEST" - Metallica IP: Logged
Rexie317 Pro Bodybuilder (Total posts: 103)	posted June 12, 2000 12:23 PM I'm looking to be in the gym about 2.5 hours max everytime I go. Unless I feel like going into the suana, pool, whirl pool, etc. How long do you guys stay in the gym? ------------------ The power to endure pain outlives the power to inflict it...the harder the conflict the more glorious the triumph. It is dearness that gives everything its value. IP: Logged
Rexie317 Pro Bodybuilder (Total posts: 103)	posted June 12, 2000 12:23 PM I'm looking to be in the gym about 2.5 hours max everytime I go. Unless I feel like going into the suana, pool, whirl pool, etc. How long do you guys stay in the gym? ------------------ The power to endure pain outlives the power to inflict it...the harder the conflict the more glorious the triumph. It is dearness that gives everything its value. IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 120)	posted June 12, 2000 01:32 PM 1,5 hour max..in, do my thing, hit the shower and out..dont wanna spend a minute longer than i have to there ------------------ "Pain, is only weakness leaving your body" "...damn you for not giving my TEST" - Metallica IP: Logged
Rexie317 Pro Bodybuilder (Total posts: 103)	posted June 12, 2000 02:01 PM OK. I looked over what you guys posted and appreciate it all. Thanx alot. Heres what I'm thinking about using as my split. Feel free to make suggestions... Day 1- Shoulders, biceps, forearms, abs Day 2- Legs, calves Day 3- Cardio (probably swimming or the bike) Day 4- Chest, traps, abs Day 5- Back, tri, calves Day 6- rest or cardio Day 7- rest or cardio I was thinking about using some plyometric training on days 6 & 7, and maybe day 3. What do you guys think about doing that? ------------------ The power to endure pain outlives the power to inflict it...the harder the conflict the more glorious the triumph. It is dearness that gives everything its value. IP: Logged