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  1. #1
    josh8416's Avatar
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    Alright, Everyone Post their favorite Split

    alright everyone post their favorite workout split!!! heres mine:
    mon-chest/tris
    tue:back/bis/shoulders
    wed-legs
    thur-rest
    fri-arms/calves
    sat-shoulders/abs
    sun-rest

  2. #2
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    mine is dc

  3. #3
    josh8416's Avatar
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    come on i know there is some good split's out there!!!!!

  4. #4
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    bump^^^^

  5. #5
    Jock191's Avatar
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    Mon: Chest/shoulders
    Tuesday:Back
    Wed: Rest/Cardio
    Thursday:legs
    Friday:Arms
    Sat/sun:Rest/cardio

    Cardio 5-7 days a week abs EOD

    This is one of my fav. When I actually go work out. lol

  6. #6
    josh8416's Avatar
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    Bump ^^^

  7. #7
    RoNNy THe BuLL's Avatar
    RoNNy THe BuLL is offline Anabolic Member
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    Day 1 - Back
    Day 2 - REST
    Day 3 - Chest/Shoulders
    Day 4 - REST
    Day 5 - Legs
    Day 6 - Arms
    Day 7 - REST

  8. #8
    nsa
    nsa is offline King of Supplements
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    monday - chest and tris
    tuesday - back
    wednesday - legs
    thursday - shoulders
    friday - bi's and ab's

  9. #9
    Danielle's Avatar
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    Day 1 - Legs
    Day 2 - Chest
    Day 3 - Rest
    Day 4 -Back
    Day 5 - Shoulders
    Day 6 - Rest
    Day 7 - Arms

    Cardio 4 days a week - 45 minutes on days 2,4,5,7

  10. #10
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    i guess alot of people do the same muslce only once a week! i tried it and it just didnt seem enough!!

  11. #11
    nsa
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    If you train hard it should be enough, if you train hard and two more than once a week you can easily overtrain.

  12. #12
    mfenske's Avatar
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    Saturday- Legs/Biceps/Wrist Curls
    Sunday- Rest
    Monday- Shoulders/Triceps/Wrist Twists
    Tuesday- AM empty stomach cardio/Abs
    Wednesday- Back
    Thursday- AM empty stomach cardio/Abs
    Friday- AM empty stomach cardio. PM- Chest/Reverse Wrist Curls

    Mark

  13. #13
    OSTIE's Avatar
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    Chest/Tri's
    Legs
    REST
    Shoulders
    Back/Bi's
    REST FOR WEEKEND

  14. #14
    decadbal's Avatar
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    1. shoulders traps
    2. chest
    3. arms
    4. back
    5. legs

    i rest when i feel like i need it

  15. #15
    josh8416's Avatar
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    ya i hit them hard, but the only thing i do 2 times a week is arms and shoudlers. my shoulders are only sore for about 2 days max and arms about the next day. this seems to be making them grow!

  16. #16
    tinytool's Avatar
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    1. Chest, trap
    2. quads, calfs
    3. arms,
    4. shoulders/trap
    5. back/ Hams/calfs

    Don't really do abs until spring. Try to do cardio 3 times a week.

    Rest when I feel like it

  17. #17
    UberSoldat is offline Junior Member
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    Mon - Chest/Triceps
    Tue - Back/Shoulders
    Wed - Biceps/Legs
    Thur - OFF
    Fri - Chest/Triceps
    Sat - Back/shoudlers
    Sun - Biceps/Legs

    Try this one.. Works for me.. Im sore at max 2 days. Usually its only one day. It was the worst at the beggining.. but now I think I got used to it.

  18. #18
    josh8416's Avatar
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    ya im the same way, i need those 2 times a week for bi's/tris, shoulders, and espically calfs. to me 1 time a week even at my max workout isnt enough...i train really hard and its working!!

  19. #19
    weightshead is offline Associate Member
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    MON 11AM : Back (no bi's)
    TUE : Recovery
    WED 11AM : Chest and Tri
    THU 9AM : Legs
    FRI : Recovery
    SAT 11AM : Shoulders (and 3 sets of CGB)
    SUN : Recovery

  20. #20
    weightshead is offline Associate Member
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    MON 11AM : Back (no bi's)
    TUE : Recovery
    WED 11AM : Chest and Tri
    THU 9AM : Legs
    FRI : Recovery
    SAT 11AM : Shoulders (and 3 sets of CGB)
    SUN : Recovery

  21. #21
    znak's Avatar
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    I am doing something radical this split. Read an article by Arnie and have been following almost to the t

    1. Chest/Back (4 chest/back supersets)
    2) Rest
    3) shoulders/traps
    4) Arms
    5) Rest
    6) Legs

    repeat

    I do abs and cardio on my rest days.

  22. #22
    Flex2winny is offline Associate Member
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    Rest? You dont need it! Lol......how about sets/reps and exercises.........post em p!

  23. #23
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    mon-chest/tris
    tues-quads/calves
    wed-rest
    thurs-back/bi's
    fri-hamstring/calves
    sat-rest
    sun-shoulders
    repeat

  24. #24
    MASTER's Avatar
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    Monday - Rest
    Tuesday - Back, bis, traps
    Wednesday - Abs + cardio
    Thursday - legs, side + rear delts
    Friday - Rest
    Saturday - Chest and tris
    Sunday - Abs + cardio

  25. #25
    Flex2winny is offline Associate Member
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    m or pm train? 2 a days?

  26. #26
    G-13's Avatar
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    1.chest/calves
    2.legs
    3.off
    4.off
    5.back
    6.shoulders/arms
    7.off

    i may move my off days around depending on how i feel..

  27. #27
    SHAOKAHN is offline Member
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    #1 bi's, tri's
    #2 legs
    #3 off/forearms/calfs
    #4 chest
    #5 back
    #6 shoulders, traps
    #7 off/forearms/etc.

    or

    #1 chest, tri's
    #2 back, bi's
    #3 off/...secret!
    #4 legs
    #5 shoulders, traps
    #6 off/...?
    #7 off/...shhh!

    Do each one 1/2 of the year.

  28. #28
    wolfyEVH's Avatar
    wolfyEVH is offline Anabolic Member
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    Day 1: Chest
    Day 2: Legs
    Day 3: OFF
    Day 4: Shoulders/Tris
    Day 5: Back/Bi's
    Day 6:OFF
    Day 7: OFF or REPEAT

  29. #29
    Captain_test's Avatar
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    Do you guys do different splits depending on whether youre on a cycle or not?

    Chest/Bi's
    rest
    thighs
    rest
    shoulders/tris
    rest
    back/calves
    repeat

  30. #30
    WelshWarrior's Avatar
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    Day 1 Pecs and Tris
    Day 2 Quads and Hams
    Day 3 rest
    Day 4 Delts and Calves
    Day 5 Back and Bis
    Day 6 rest
    (Repeat)

  31. #31
    kylewoods is offline Banned
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    Day 1 Chest/Cavles/
    Day 2 Back/Biceps/Forarms
    Day 3 Triceps/abs
    Day 4 Legs/cavles
    Day 5 Shoulders/Traps/abs
    Day 6 Arms/forarms
    Day 7 Off

    works wonders

  32. #32
    MASTERDBOL's Avatar
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    day 1 chest/tri's/calves
    day 2 back/bis
    day 3 shoulders
    day 4 legs/calves
    day 5 off
    day 6 repeat cycle

    ab's every 3 days

  33. #33
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    Sun: Chest
    Mon: Cardio
    Tues: Biceps/Triceps
    Wed: Cardio
    Thurs: Back/Shoulders
    Fri: Cardio
    Sat: Legs

  34. #34
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    1 chest bis tris
    2 chest tris bic
    3 chest tris bic
    4 cheat tris bic
    5 cheat bic, tris,
    Repeat

  35. #35
    MASTER's Avatar
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    Quote Originally Posted by S.P.G
    1 chest bis tris
    2 chest tris bic
    3 chest tris bic
    4 cheat tris bic
    5 cheat bic, tris,
    Repeat
    lol thats my fave as well, I find doing the same workout every day is very effective for not gaining size or strength. My workouts consist of bench press - 10 sets, standing bicep curls - 10 sets and concentration curls 10 sets!!!

  36. #36
    S.P.G's Avatar
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    Quote Originally Posted by JamesC
    lol thats my fave as well, I find doing the same workout every day is very effective for not gaining size or strength. My workouts consist of bench press - 10 sets, standing bicep curls - 10 sets and concentration curls 10 sets!!!
    I see your using sets, I usually just go by time,, I bench for about 15 minuets then have a rest, I some times do this all day, at about 6.00 I have my P/W which is saturated fat only..

  37. #37
    MASTER's Avatar
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    Quote Originally Posted by S.P.G
    I see your using sets, I usually just go by time,, I bench for about 15 minuets then have a rest, I some times do this all day, at about 6.00 I have my P/W which is saturated fat only..
    Yeh I like sets, someone told me doing sets stops you overtraining or something, so ive just done them ever since. Btw wots p/w?

  38. #38
    S.P.G's Avatar
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    Quote Originally Posted by JamesC
    Btw wots p/w?
    bro ...your Missing out, that what we call Porn Workout!! you watch as much as you can for about a hour that is where all my bicep size has come, from i wack out about 5 thats my Record........and i love Nitro Tech..

  39. #39
    Mizfit's Avatar
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    1- legs
    2- back
    3- shoulders
    4- bi's tri
    5 - legs
    6 - whatever i feel like it
    cardio 3 times a week for 20 or 30 minutes.
    I don't train my chest on a scheduled day.. i do a few sets of something every once in a while because i was starting to get a little to lean in that area

  40. #40
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    mrclark is offline Junior Member
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    currently cutting, 5'6 134lbs / BF : 14%, goal to get to 10-11% @ 40/40/20 diet, then lean bulk to 145lbs after. .

    AM cardio every day except sunday, then lifting 6-8 hours after on training days.

    Day 1 (monday) : Chest / Bi's / Abs
    Day 2 (tuesday) : Legs / Calves
    Day 3 (thursday) : Anterior & Lateral Deltoids / Tri's / Traps
    Day 4 (friday) : Rear Delts / Back / Abs

    lifting time no more than 1 hour max.,
    warmup set , then increase weight each set & drop reps (i.e. 12,10,8/6)

    2-3 exercises max for each group
    6-9 sets small muscle groups (bis / tris / delts / calves)
    12-15 sets big muscle groups (chest / back / legs)
    abs varied sets,

    What d'ya think?

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