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  1. #1
    getbig888 is offline Senior Member
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    Starting new program

    i am taking a week off for vacation and when i get back i am going to use one of these splits which one yall think is best?
    what do yall think is better
    workout 1
    Day 1 chest / tri
    day 2 back/bi
    day 3 legs
    day 4 off
    day 5 shoulders
    day 6 off
    day 5 off

    workout 2
    Day 1 chest/ front delts/ tri's
    day 2 legs
    day 3 off
    day 4 back/ rear delt/ bi's
    day 5 off
    day 6 start over

    workout 3
    day 1 chest
    day 2 back/bi
    day 3 off
    day 4 legs
    day 5 shoulders/tri
    day 6 off
    day 7off

  2. #2
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    i like #1 the best

  3. #3
    brew035's Avatar
    brew035 is offline Associate Member
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    I cant make up my mind between 1 and 3 I would go with 3.
    Try this
    1 legs
    2 chest/tri
    3 off
    4 back/bi
    5 off
    6 shoulders/traps
    7 off

    plenty of rest for each muscle group.

  4. #4
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    1 or 3.

    whichever is easier to fit in your schedule

  5. #5
    SwoleCat is offline AR Hall of Fame
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    #3 is what I'd go with if having to choose out of those three.

    Chest/Back/Legs in successive days in #1 is far from ideal, for me anyhow. Then a small bodypart like shoulders gets all that time in between to rest?? Not for me.......

    #2 - I have an issue again w/legs coming the day after a big bodypart, although it's superior to #1 for sure.

    ~SC~

  6. #6
    getbig888 is offline Senior Member
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    swole i know you are going through leg rehab but i noticed when you posted your split that you did chest/quads/back/hams on 4 consecutive days, you would not recommend this for someone who is trying to gain lean mass? I posted these workouts before i saw yours that you posted, so i am thinking of trying your workout that you posted. It is similar to the second workout that i posted. thanx for the input

  7. #7
    SwoleCat is offline AR Hall of Fame
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    That most certainly wasn't MY split, I can assure you that.

    I don't train 4 days ina row ever, hams by themselves, etc.

    I'm afraid that was someone else.

    ~SC~

  8. #8
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    #3 would be my choice without a question!

  9. #9
    getbig888 is offline Senior Member
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    [QUOTE]K, sorry guys! I'm working on some promo sh*t, has all my attention.....

    K, here goes......my current routine that is working well to keep adding size to my frame, while staying lean (in conjunction w/my dietary practices) Those are key in how you look of course. Below is my stimulus, but what/how I eat I would consider more important. Anyhow -------------->

    Day 1:
    Chest/Sh/Triceps
    3 sets incline d-bells
    3 sets flat or decline d-bells
    3 sets cable work/machine flyes (straight handles)
    4 sets sh presses OR 4 sets lateral raises. (2-3 tempo!)
    4-5 sets of any tricep work. Skullcrushers/ close grip bench/etc.

    Day 2:
    Quads
    3 sets "sissy" type squats on smith
    3 sets hack squats
    3 sets extensions or controlled lunges
    (Note: doing leg re-hab so I am training all parts more frequently as long as I need to have my legs recover on time. Not worried about much else. Hence the 4 days in a row, then one day off)

    Day 3:
    Back/Biceps/Traps
    3 sets pullups/lat pulldown machine (width)
    3 sets row type movement (thickness)
    3 sets deads (heavy days) or v-bar rows (light days)
    4-5 sets any heavy bicep movement. (Straight bars or Hammers) Mass builders.
    5 sets d-bells shrugs, straight up and down, 20 reps each set.

    Day 4:
    Hams/Calves/Abs
    4 sets ham curls
    4 sets stiff leg deads
    5 sets seated calves
    5 sets rope crunches w/weight!!! Brick City

    Day 5: Cardio only.

    y
    Day 6: Repeat.

    Not a lot of volume, but a CLEAR/HARD message to grow/keep the size I have, w/out over-training myself due to calories that are not being provided. (trying to stay in relatively lean shape while getting legs back to 100%, then I'll cut. I can never "BULK" like that, just can't do it) So, I avoid the CNS damage as well by sleeping and eating exactly what I need to in order to recover.

    Get your mind right too, when that's 100% positive, you can't fool yourself.

    Hit it hard!

    ~SC~[QUOTE}

    you posted this in the # of sets for biceps thread. i knew i saw it somewhere,

  10. #10
    SwoleCat is offline AR Hall of Fame
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    Oh.......that routine, yes! That was when I was focusing on leg re-hab and it indeed was a long time ago. Under day "2" above it states why I am doing it. I simply forgot I posted this here and the reason behind it. (rehab) My bust.....

    If you are going to size and mass, take some rest days! My legs and body could be worked like that as I was in a natural state of accelerated recovery (muscle memory) so I was able to do light stuff for all other parts and concentrate on legs.

    ~SC~

  11. #11
    getbig888 is offline Senior Member
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    oh ok bro, i am glad you told me that b/c i was gonna hit that work out up in about a week, you think you could rearrange my workout to where it would be more suitable for what i am looking for. i am going to give your back/bi chest/tri workout a try but am a little stumped on setting up a split, thanx bro

  12. #12
    SwoleCat is offline AR Hall of Fame
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    Do #3!

    ~SC~

  13. #13
    getbig888 is offline Senior Member
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    thanx bro

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