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  1. #1
    UberSoldat is offline Junior Member
    Join Date
    Aug 2004
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    142

    Workout schedule.

    I am going to test a new workout schedule. I want to see how itll work.
    Day 1 - Chest / Triceps
    Day 2 - Back / Biceps
    Day 3 - LEgs/ Abs
    Day 4 - Rest
    Day 5 - Chest / Triceps
    Day 6 - Back / Biceps
    Day 7 - Legs / Abs
    Day 8 - Rest
    ETC...

    I want to try to workout everything twice a week. I know that my muscle need to rest but the thing is... How do I know that they still need rest ? When I have to wait all 7 days to workout my chest..or arms.. I think its a waste of time..for me at least. I just cant sit and wait when the day is gonna come. It seem to be so **** long. Because when I workout like HELL on one body part I am pretty much ready for working the same body part again two days later. Gimme some advices and sugestions on that one pls.

    Thanks a lot !

    -Lucas

  2. #2
    xenithon is offline Member
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    South Africa
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    I am also going to start hitting the muscle twice a week but I am taking an alternative route - I am splitting the workouts in two (A and B) and doing them twice a week, with 3 days rest. That way they are still hit twice a week but I still have time to recover. I think going 3 on 1 off non-stop may be overdoing it IMO and you may fatigue fairly soon. I would look into an A/B type split (ie. a 2 day split done twice a week), perhaps a push-pulls split, or even an upper/lower body split.

    X

  3. #3
    josh8416's Avatar
    josh8416 is offline Associate Member
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    Texas
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    hey X, im looking into the same thing, can you post your A and B workout so i can get ideas..thanks

  4. #4
    xenithon is offline Member
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    NP

    I was planning on doing it in such a way that I finish exercises for one muscle group then move on. However it was suggested to me to split it so that I do one exercises for one muscle group and then the next exercise for the opposing muscle group. I will try both but the latter sounds more logical. Here is the workout following that pattern:

    *****
    Workout A (Quads, Hams, Calves, Abs, Shoulders)
    Squat x 3
    SLDL x 2

    Legpress x 2
    Hamstring Curls x 2

    Seated calf raises x 3
    Shoulder press x 3

    Donkey raises x 2
    Side laterals x 2

    Crunches x 2 supersetted with Hanging leg raises x 2
    Shrugs x 3

    Workout B (Chest, Back, Bis, Tris)
    Incline BB x 3
    Deadlift x 3

    Incline/Decline DB x 2
    BB rows x 2

    Flyes x 2
    Pullups x 3

    BB curls x 2
    Skullcrushers x 2

    Incline DB Curls x 2
    Closegrips BP x 2
    *****

    X

  5. #5
    RoNNy THe BuLL's Avatar
    RoNNy THe BuLL is offline Anabolic Member
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    Jun 2002
    Location
    Toronto, Canada
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    When do you workout shoulders.

  6. #6
    RoNNy THe BuLL's Avatar
    RoNNy THe BuLL is offline Anabolic Member
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    Jun 2002
    Location
    Toronto, Canada
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    Try...

    Day 1 - Chest/Shoulder/Tri
    Day 2 - Back/Biceps
    Day 3 - Legs
    REST

    or...

    Day 1 - Chest/Back
    Day 2 - Bicep/Tricep
    Day 3 - Legs/Shoulders
    REST

    or...

    Day 1 - Chest/Back
    Day 2 - Shoulders/Biceps/Triceps
    Day 3 - Legs
    REST

    I prefer the last one I posted up.

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