Workout split

**SaTyR** · 08-01-2004, 04:17 AM

What do you guys think about this split. My arms are lagging behind.

Monday evening Chest Triceps
Thuesday morning Back Biceps
Wednesday evening Legs
Thursday evening Shoulders
Fryday evening Triceps + Biceps
Saterday OFF
Sunday OFF

I dont think i will be overtraining my arms ?

**Prime** · 08-01-2004, 06:29 AM

Personally i wouldnt work my arms twice a week. give them their own workout but just do em the once. Thell still be worked indirectly on back and chest days anyway. Personally id say you would be overtraining doing them twice a week. Especially triceps as tell be being worked monday, (indirectly on)thurdsay and friday.

**SaTyR** · 08-01-2004, 07:14 AM

I forgot to say im on cycle dboll/test/proviron my ability to recover is bigger. Off cycle i would not try this.

**Prime** · 08-01-2004, 07:41 AM

Ok well that does change things a bit. Im still a natural so i can only speak from my experience. But i would still say that you are getting in two main and one indirect workouts a week for your tri's and thats quite a bit! Remember you grow when out of the gym, not in it. The more muscle you tear up training the more its got to be repaired before it can grow. I would still say only once a week for your arms as they will be being worked during back and chest day anyway. Yeah you will be recovering faster, but you will also be pushing heavier weights then before your cycle meaning your body will be wanting to grow to adapt. But thats just my opinion. Maybe others will disagree. I would wait for a few more replies and see what the majority concensus is.

**63190** · 08-02-2004, 01:13 AM

Legs once a week? Got to hit everything twice a week. I don't understand why you only hit bi's and tri's twice a week. I'm all about twice aweek and I'm all natural. Creatine and protiene don't count, right?

**Aboot** · 08-02-2004, 01:51 AM

Leave out the bis on back day and tris on chest. The work they get on those days are enough stimulation for them from your chest and back exercises, along with training them on their own day. I'd say you're overtraining them.

**SaTyR** · 08-02-2004, 05:02 AM

Originally Posted by 63190

Legs once a week? Got to hit everything twice a week. I don't understand why you only hit bi's and tri's twice a week. I'm all about twice aweek and I'm all natural. Creatine and protiene don't count, right?

not funny

**Prime** · 08-02-2004, 06:00 AM

Originally Posted by SaTyR

not funny

i think he may have been being serious

**Gear** · 08-02-2004, 07:03 AM

Originally Posted by 63190

Legs once a week? Got to hit everything twice a week. I don't understand why you only hit bi's and tri's twice a week. I'm all about twice aweek and I'm all natural. Creatine and protiene don't count, right?

every bodypart twice a week? thats way too much IMO. I would only hit the lagging bodyparts twice a week, or add an extra training day and train the lagging part. but every body part twice a week is 2 much IMO.

**Hypertrophy** · 08-02-2004, 01:15 PM

I have tried that in the past and really like the results. Make sure to watch your volume on Mon/Tues. Keep those very low volume for arms, being that they are already fatigued. Finish them off w/ a few good sets. You will know if you are under-recovered.

**IronReload04** · 08-02-2004, 03:17 PM

i dunno, i found that this split i came up with eliminates alot of problems

day 1-chest
day2-bis/abbs
day3-legs
take as many days as need until fully 100% recovered on upper body
day4-delts tris
take a day off if needed, if not, it will not hurt back day
day5-middle back/lats/trapz
take 2-3 days off before hitting chest again

**IronReload04** · 08-02-2004, 03:20 PM

Originally Posted by IronReload04

i dunno, i found that this split i came up with eliminates alot of problems

day 1-chest
day2-bis/abbs
day3-legs
take as many days as need until fully 100% recovered on upper body
day4-delts tris
take a day off if needed, if not, it will not hurt back day
day5-middle back/lats/trapz
take 2-3 days off before hitting chest again

everything is worked out fresh. personally, my tris are not affected at all after delts

**decadbal** · 08-02-2004, 06:44 PM

drop the arms 2times a week..

**Jef-El** · 08-02-2004, 08:39 PM

Originally Posted by SaTyR

What do you guys think about this split. My arms are lagging behind.

Monday evening Chest Triceps
Thuesday morning Back Biceps
Wednesday evening Legs
Thursday evening Shoulders
Fryday evening Triceps + Biceps
Saterday OFF
Sunday OFF

I dont think i will be overtraining my arms ?

I dont think direct arm work is needed twice a week.
The best thing you can do for your tris is heavy chest work(compound) and best for Bi's is heavy back work, esp. wtd chins. Maybe work a max of 8 sets for each after working your chest and tri's. If your on gear I think youll be fine with what your doing, but for future referance I dont think it will work out.

**general31** · 08-02-2004, 08:54 PM

Originally Posted by Aboot

Leave out the bis on back day and tris on chest. The work they get on those days are enough stimulation for them from your chest and back exercises, along with training them on their own day. I'd say you're overtraining them.

I would agree 100%. I don't think you are going to get the full benifit doing chest/tri back/bi. Your going to get tired by the second body part. Each body part once a week, go heavy and concentrate on form and negatives.