Help with workout schedule...

[Z06]

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

[S.P.G]

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…

[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...

[S.P.G]

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

[Z06]

How many sets for Biceps SPG?

[S.P.G]

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

[Z06]

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

[S.P.G]

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

no probs,,