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  1. #1
    Turkish Delite's Avatar
    Turkish Delite is offline New Member
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    need ideas on a training split

    can everyone put up there training split so i can get an idea?

  2. #2
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    As we all no there are 101 things you can do.

    If you’re a beginner just stick to the basics compound movements.

    Squat, Deads, Bench, ect, ect,

    some links.....

    Various Training Techniques

    Please Read

    But remember you could have the best split in the world but it will do you no good if the Intensity, Consistency, Progression, Diet, are not there.
    Last edited by S.P.G; 12-19-2005 at 05:18 AM.

  3. #3
    Superballer's Avatar
    Superballer is offline Associate Member
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    Mon- chest, tris, abs
    Tues - legs, calves
    Wed - abs
    thurs- shoulders, traps, calves
    friday - back, biceps, abs
    sat- calves
    sun- off

  4. #4
    -DedicateD-'s Avatar
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    mon- chest/abs
    tues-back
    wed-shoulders/traps/abs
    thurs-bi's, tri's, forearms
    friday-legs/abs

  5. #5
    mamias20918756 is offline Associate Member
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    Mon-chest/abs
    Tues-back/tri's
    Wed-shoulders/traps/abs
    Thurs-legs/bi's/forearms

  6. #6
    MotoLifter's Avatar
    MotoLifter is offline Senior Member
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    this is my 3 on 1 off split
    mon-abs,chest,tri,bi,
    tues-cardio,back,sholders,4arms,
    wed-abs,thighs,hams,calves
    thur-off

    Then start again but doing cardio 2 days and abs 1 day. Off day changes every week.
    I recently started this split and am loving it. It really shocked my body into some nice gains. but I must worn you your diet needs to be on point or the intensity and length of the workouts will kill you. good luck hope it helps.

  7. #7
    flyguy7's Avatar
    flyguy7 is offline Associate Member
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    Damn Motolifter you must be an animal with that split. Doesn't big Ronnie do something almost just like that?

    I just started doing:
    monday-chest, tris
    tuesday-back, traps
    wednesday-off
    thursday-legs
    friday-shoulders, bis

  8. #8
    ODC0717 is offline Anabolic Member
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    Here's what I'm going with right now
    Monday: Chest, Back
    Tuesday: cardio (30min stair climber)
    Wednesday: Legs (quads, hams, calvs)
    Thursday: OFF
    Friday: Arms, shoulders (bi's, tri's, forearms)
    Saturday: Cardio (30min stair climber)
    Sunday: OFF

  9. #9
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    I recover fast so I do a 4 on 1 off and even on the off days i will do some cardio.

    day 1 - chest, tri's
    day 2 - back, bi's, abs
    day 3 - shoulders, traps
    day 4 - legs (everything), abs
    day 5 - off

    pretty simple, just making sure to combine big compound movements with the secondary muscle it works after that in the same day. w00t.

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