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  1. #1
    Join Date
    Dec 2005
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    Question Are Triceps getting worked too much??

    day 1 - chest/calves/abs
    day 2 - back/forearms
    day 3 - shoulders/traps/calves/abs
    day 4 - quads/hams
    day 5 - biceps/triceps/forearms
    day 6 - off
    workout 6 days a week

    do u think this routine is good or are the triceps getting worked too hard??

  2. #2
    Flexor is offline Banned
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    Quote Originally Posted by freak_of_nature_86
    day 1 - chest/calves/abs
    day 2 - back/forearms
    day 3 - shoulders/traps/calves/abs
    day 4 - quads/hams
    day 5 - biceps/triceps/forearms
    day 6 - off
    workout 6 days a week

    do u think this routine is good or are the triceps getting worked too hard??
    Yes, three times a week is unforgivable. That split is very disorganised. It makes a whole lot more sense to put biceps with back (since your back day is all on its own), and put triceps either with shoulders or chest. Do one specific forearm workout a week, because back day will automatically work them quite hard. Traps are a back muscle, logic suggests that it should be worked on back day.

    Try something like this.

    day 1 - chest/calves/abs
    day 2 - back/biceps/traps
    day 3 - Rest
    day 4 - shoulders/tris
    day 5 - quads/hams/calves/abs

    or this

    day 1 - chest/tris/shoulders
    day 2 - calves/abs
    day 3 - back/biceps/traps
    day 4 - calves/abs
    day 5 - quads/hams

    I'd recommend either because there is little overlapping, and you would be putting corresponding bodyparts together, which allows you to hit them harder with more total weight.

  3. #3
    Superballer's Avatar
    Superballer is offline Associate Member
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    Flexor... nice splits I may change mine up soon to go along with this.

    I'll post it up with exercises first though cause I'm afraid I'll overdo my shoulders with them on chest day.

    What shoulder exercise would you do as to avoid hitting the part of the shoulder thats already been hit with incline chest?

  4. #4
    Flexor is offline Banned
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    Quote Originally Posted by Superballer
    Flexor... nice splits I may change mine up soon to go along with this.

    I'll post it up with exercises first though cause I'm afraid I'll overdo my shoulders with them on chest day.

    What shoulder exercise would you do as to avoid hitting the part of the shoulder thats already been hit with incline chest?
    The first split is very good if you feel you need a separate shoulder day. I personally do this one below though. I don't directly work front delts myself, especially if I tried out incline. If you do incline, leave out the military press, otherwise you could include it after chest. I also don't have a separate shoulder day because the delts are hit all the time by the big exercise days, by bench pressing and rowing. I feel only the medial delts need specific attention.

    Monday: chest (front delts automatically), tris, medial delts

    Tuesday: calves and abs

    Wednesday: Back (rear delts and wrist flexors automatically), biceps (including brachs and brachioradialis), traps

    Thursday: abs

    Friday: Quads, hams, glutes, calves
    Last edited by Flexor; 12-29-2005 at 05:20 AM.

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