Alright, Everyone Post their favorite Split

[josh8416]

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

[IronReload04]

mine is dc

[josh8416]

come on i know there is some good split's out there!!!!!

[justin2305]

bump^^^^

[Jock191]

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

[josh8416]

Bump ^^^

[RoNNy THe BuLL]

Day 1 - Back
Day 2 - REST
Day 3 - Chest/Shoulders
Day 4 - REST
Day 5 - Legs
Day 6 - Arms
Day 7 - REST

[nsa]

monday - chest and tris
tuesday - back
wednesday - legs
thursday - shoulders
friday - bi's and ab's

[Danielle]

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

[josh8416]

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

[nsa]

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

[mfenske]

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

[OSTIE]

Chest/Tri's
Legs
REST
Shoulders
Back/Bi's
REST FOR WEEKEND

[decadbal]

1. shoulders traps
2. chest
3. arms
4. back
5. legs

i rest when i feel like i need it

[josh8416]

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!

[tinytool]

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

[UberSoldat]

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.

[josh8416]

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!!

[weightshead]

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

[weightshead]

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

[znak]

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.

[Flex2winny]

Rest? You dont need it! Lol......how about sets/reps and exercises.........post em p!

[alo5603]

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

[MASTER]

Monday - Rest
Tuesday - Back, bis, traps
Wednesday - Abs + cardio
Thursday - legs, side + rear delts
Friday - Rest
Saturday - Chest and tris
Sunday - Abs + cardio

[Flex2winny]

m or pm train? 2 a days?

[G-13]

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..

[SHAOKAHN]

#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.

[wolfyEVH]

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

[Captain_test]

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

[WelshWarrior]

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)

[kylewoods]

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

[MASTERDBOL]

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

[El Jugo Buen0]

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

[S.P.G]

1 chest bis tris
2 chest tris bic
3 chest tris bic
4 cheat tris bic
5 cheat bic, tris,
Repeat

[MASTER]

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!!!

[S.P.G]

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..

[MASTER]

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?

[S.P.G]

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..

[Mizfit]

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

[mrclark]

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?