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Alright im 5'10 170 probably around 14% bf. I have been working out seriously for about 1 year now and have made pretty good gains but now i seem to be in a rut. Here is my current workout.
Day 1: Chest
Shoulders
Abs
Day:2 Biceps
Triceps and 20 min of cardio.
Day:3 Legs and Back
Off
Repeat on day 5
Im wondering if this seems like to much im sore for about a day after my workouts and probably two days after doing legs, im waiting 3 days in between each body part.
I like to take a day off after big muscles like chest and legs.
I never do 2 big muscle groups on the same day.
I never do cardio after weight training.
But that's just me. :)
Try this:
Day 1: Chest - Triceps
Day 2: Off
Day 3: Legs
Day 4: Off
Day 5: Back - Biceps
Day 6: Shoulders
Day 7: Off
Try some cardio on your Off days in the morning before breakfast to stay fit.
Get plenty of sleep.
Hope this helps. :)
2 on 1 off 2 on 2 off
Chest--tris
Back--bis
OFF
Legs--abbs
Shoulders
OFF
OFF
Try and take a rest day inbetween workouts it helps you to recover
Providing your goals are to lose bodyfat and gain muscle then the 20 min of cardio is not enough. You'll need at least 2 hours per week to get your bf down. Also recovery time is REAL important. Think about this... when you train chest and delts on day one you are using your triceps as a synergist in any pressing movement so they're getting worked. When you train them directly on day 2 they've had a workout just the day before. Then the same thing happens when you train biceps and follow up the next day with lats. You certainly don't want to overtrain, and obviously are concerned or you would not have posted this thread. There are a couple of options I'd recmmend.
1. Like Billy Boy said above take a day off in between sessions.
2. Change your split to chest/delts/triceps, lats/biceps, legs/calfs (throw in abs a couple times a week)
I suggest that if you get plenty of sleep, and eat a excellent diet, then you can follow the second plan train your whole body in three days, take a day off start over on Friday, then take the weekend off and resume where you left off. This way one bodypart will be trained twice each week and it will rotate. On the bodypart that gets hit twice you can very the high joint stress exercises to avoid overloading your joints.
Legs and chest should always be given a whole day devoted to working them out. And they should be given the longest recovery time. For me, it's chest once a week. I have overdone it on chest and injured my shoulder in high school.. Hitting the weights every weekday is ideal, in my opinion, and using the weekends to let your muscles fully recover. Oh yeah, on Fridays, I tend to do light workouts, so my muscles practically have 3 days to recover.
Alright thanks guys, tell me how this sounds
Monday
bis, back
Tuesday
chest, tris
OFF
Thursday
Legs, shoulders
so im working out every two days and the taking a rest day and starting up again
thats not bad....maybe do chest monday because you use some shoulders in bench and it will give you a nice rest to go big on both of those days.
BRO TRY THE PUSH PULL EFFECT. I HAVE MIXED THAT TYPE OF SPLIT WITH A MODIFIED HIT PROGRAM. TRY DOING THIS SPLIT. IT WILL ALLOW YOU TO HIT THE MUSCLES DIRECTLY & INDIRECTLY
MON: CHEST & BICEPS
TUES: LEGS
WENDES: OFF
THURS: BACK, TRAPS, TRI'S
FRIDAY: DELTS
SAT & SUN: OFF
I like Kinglyon's the best. Doing chest and bi's, you make sure that each bodypart is fresh every day.
You're tri's are already pre exhausted every time you do pushing movements...which is sometimes good, but doing it all the time, will only shortchange your triceps growth. Go with king's...thats what i would do.