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  1. #1
    ManOsteel's Avatar
    ManOsteel is offline Associate Member
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    Aug 2005
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    Cool Help With New Workout Technique

    I have been workingout for years, im 24yrs old and i would usually weight train Mon through Fri, and do Mon through Thur. Im 5'9 and weighing 205lbs, i want to go up to 215-225 so im trying to get serious with my diet and workouts. I take two weight gainers a day and two protein shakes a day along with creatine and glutamine. My new workout routine is as follows:

    Mon: Biceps, Back, Forearms, Abs, calfs, 20min cardio on bike
    Tue: Rest
    Wed: Chest, Triceps, 20min cardio
    Thur:
    Fri: Legs, Shoulders, Calfs, Forearms, 20min cardio on bike
    Sat: Rest
    Sun: Rest

    Let me know what you guys think, thanks.

  2. #2
    Join Date
    Feb 2004
    Location
    tampa,fl
    Posts
    963
    Quote Originally Posted by ManOsteel
    I have been workingout for years, im 24yrs old and i would usually weight train Mon through Fri, and do Mon through Thur. Im 5'9 and weighing 205lbs, i want to go up to 215-225 so im trying to get serious with my diet and workouts. I take two weight gainers a day and two protein shakes a day along with creatine and glutamine. My new workout routine is as follows:

    Mon: Biceps, Back, Forearms, Abs, calfs, 20min cardio on bike
    Tue: Rest
    Wed: Chest, Triceps, 20min cardio
    Thur:
    Fri: Legs, Shoulders, Calfs, Forearms, 20min cardio on bike
    Sat: Rest
    Sun: Rest

    Let me know what you guys think, thanks.
    Why in the world are you training legs and shoulders on the same day...that is terrible...WHY????

    I do not think there is anything wrong with a 3 day split....most would advise you to do a 4 day split, which is not a bad idea. I will give you a good 3 day split along with a 4 day split and you can see which you would prefer.

    3 DAY SPLIT:

    Day 1: Chest, Shoulders, Triceps

    Day 2: Back, Biceps, Traps

    Day 3: Legs

    4 DAY SPLIT:

    Day 1: Chest, Triceps

    Day 2: Back, Biceps

    Day 3: Legs

    Day 4: Shoulders, Traps

    *There are hundreds of splits, but I tihnk that these 2 are the simplest and most effective. On the Four day split you should hit the gym Mon, Tues, Thur, Fri........never workout 3 days in a row. Change your reps every week. Here is what I would do: Week 1...do 12 reps on all exercises. Week 2....do 6 reps on all exercises. Alternate the 2 rep ranges from week to week. There is a long list of advice I could give you, the best piece of advice would be to read as much as you can...starting with PWO Nutrition!

    Good Luck!

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