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  1. #1
    Z06
    Z06 is offline Junior Member
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    Question Help with workout schedule...

    Hey whats up guys... Im wanting help scheduling the following muscle groups throughout the week, Back, Bi Ceps, Chest, Tri Ceps, Shoulders, Forearms, Legs, Calves, abs, cardio... If you could include off days etc... Thanks a lot

  2. #2
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    there’s a 101 ways it can be done, but that’s the lest of you worries first we need some stats what are your goals, training experience, ect,

    Start to use the search button to search training intensity,

    Volume,
    How to avoid overtraining,
    Different training strategies,

    Also

    1, It has been said a million times, less is more when weight training, keep the sets low train hard then get out of the gym, you grow when your out of the gym not training.


    2, (Overlapping body parts) you do all the time when training, benching works chest shoulders and triceps not just chest, this is the case with biceps and back to, so if you split them up keep them away from each other simple.

    3, (Sleep) sleep and sleep 8-9 hours a night this is when you will grow.

    4, (P.W.N) as the stickys suggests, this is possibly one of the most important meals / shakes you will consume. get it right.

    5, (Squat/DeaDs,) you must squat and dead lift if you want arm and overall growth of skeletal muscle.

    6, (Genetics) never overlook your genetics they play a big part in deciding your bodybuilding fate.

    7, (Overtraining) is the killer of muscle. remember that the biceps and triceps are small muscles that do not needing much stimulation. don’t go mad with 15 sets on bicep curls or any other small muscle group.

    8, (Stimulate your body) As long as you progress your body always has stimulation to grow,

    9, (High reps/low reps) when it comes to what reps, to use I would say use both. again disgust many times, there it benefit in both fast and slow twitch muscle fibbers.

    10, (use big basic midrange movements) to build mass then you can use smaller shaping movements when your huge…
    Last edited by S.P.G; 12-04-2005 at 01:05 PM.

  3. #3
    Z06
    Z06 is offline Junior Member
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    Well I want to get more size in these muscle groups just dont know how to schedule it throughout the week ,so I dont do the overlaping or anything that would not be worth doing due to lack of knowledge. Could I do one muscle group a day? But I want to do some Cardio not to much to stay fit, get rid of little love hands, and not get man boobs etc and of course abs...

  4. #4
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by Z06
    Well I want to get more size in these muscle groups just dont know how to schedule it throughout the week ,so I dont do the overlaping or anything that would not be worth doing due to lack of knowledge. Could I do one muscle group a day? But I want to do some Cardio not to much to stay fit, get rid of little love hands, and not get man boobs etc and of course abs...
    Diet cardio = abs 45 mins 65 / 75 of MHR preferably on a empty stomach in the morning

    A basic 3 day week

    Chest shoulders triceps
    Off
    Back biceps
    Off
    Legs calves


    Approaching the five day split with minimal overlapping
    Back traps
    Triceps
    Legs
    Biceps
    Chest shoulders

    Some basic movements
    (Chest) flat, incline, decline,
    (triceps) skullkrushers, close grips, seated extensions, dips
    (Back) dead lifts rows pull-ups.
    (Shoulders) laterals d/b press.
    (Legs) squats leg press front squat.
    (Biceps) bar curls, hammer curls, preacher curls,


    Sets per workout
    (Chest) 9-10
    (triceps) 6-8
    (Back) 8-10
    Biceps 6-8
    (Shoulders) 5-6
    (Legs) 9-10
    Last edited by S.P.G; 12-04-2005 at 01:57 PM.

  5. #5
    Z06
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    How many sets for Biceps SPG?

  6. #6
    S.P.G's Avatar
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    Quote Originally Posted by Z06
    How many sets for Biceps SPG?
    6-8 bro.......

    (Chest) 9-10
    (triceps) 6-8
    (Back) 8-10
    {Biceps} 6-8
    (Shoulders) 5-6
    (Legs) 9-10
    Last edited by S.P.G; 12-04-2005 at 01:57 PM.

  7. #7
    Z06
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    Ah ok thanks man (SPG) you have been lots of help...

  8. #8
    S.P.G's Avatar
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    Quote Originally Posted by Z06
    Ah ok thanks man (SPG) you have been lots of help...
    no probs,,

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