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  1. #1
    strongNlean is offline Junior Member
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    how does my workout look

    monday/thursday - chest and tris
    tuesday/friday - bis and delts
    wed./saturday - legs and back
    sunday - abs

    chest:
    bench press - 4 sets of 6
    incline press - 4 sets of 6
    decline press - 4 sets of 6
    butterfly machine - 4 sets of 6

    tris:
    tricep pushdown with a bar - 4 sets of 8
    tricep pushdown with a rope - 4 sets of 8
    dips - 4 sets til failure

    bi's:
    incline curls - 4 sets of 6
    concentration curls -4 sets of 6
    curl machine - 4 sets of 6

    delts:
    shoulder press - 4 sets of 6
    front raises - 4 sets of 10
    side raises - 4 sets of 10
    back flyes - 4 sets of 6

    back:
    wide grip lat pulldown - 4 sets of 8
    seated cable row - 4 sets of 8
    t-bar row - 4 sets of 8
    shrugs - 4 sets of 8
    back hyperextensions - 4 sets of 10

    legs:
    leg press - 4 sets of 10
    squats - 4 sets of 8
    leg extension - 4 sets of 8
    leg curls - 4 sets of 8

    abs:
    crunches - 4 sets of 25
    leg raises on roman chair - 4 sets of 25

    i workout twice a day to ensure that i dont take away from either bodypart when i workout. ex. chest in the morning and tri's in the afternoon.

  2. #2
    tt2323 is offline Junior Member
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    7 days a week?...i think it needs lots of work no offense. For chest there is no real point in doing flat, incline, and decline all in the same routine. Both your regular and reverse flys should be higher reps more like 10+. I would use either leg press or squat not both. Your shoulders will be fried if you do so many sets for them since your using them in your chest routine. Also back and bi's a day apart isn't enough rest. Your using your biceps in mostly all your back work. I think a m-w-f Push(chest shoulders tris) pull (back bi's) and legs would be better. I've been using a 2 on 1 off routine: monday chest/bi's tues legs weds off thurs shoulders tris friday back day off and repeat. FYI i'm drug free

  3. #3
    LM1332 Guest
    trial and error

  4. #4
    Spoon's Avatar
    Spoon is offline 'Lurker at the threshold'
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    Chest and TRis, Back and bis, legs and shoulders: M-W-F respectively. T,Th,Sat ,Sun rest. I used to work the same body part twice a week for years and got no gains. i finaly made a hard decision to hold back and give my body ample time to heal. Working one body part once a week seems insufficient right?, beleive me bro i have to convince myself all the time that its enough. Your body will thank you for it. This combined with proper nutrition is a synergistic way to better health and achieving the body you want. Cheers!

  5. #5
    RoNNy THe BuLL's Avatar
    RoNNy THe BuLL is offline Anabolic Member
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    If you're willing to go 6 days, do my split.

    Day 1 - Chest/Back
    Day 2 - Shoulders/Bi/Tri
    Day 3 - Legs
    Day 4 - Chest/Back
    Day 5 - Shoulders/Bi/Tri
    Day 6 - Legs
    Day 7 - Rest

    Abs & Calves EOD.

    Each bodypart consists of 3 exercises with reps going from 10-8-6.

  6. #6
    Spoon's Avatar
    Spoon is offline 'Lurker at the threshold'
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    Ronny, werent your your tris and bis still hurting from working out your Chest and back? I wish your 6 day split could work for me. In my case, i cant seem to lift as hard and intense when im working my bis and tris day after i work out my chest and back. Hence the 3 day split for me.

    Spoon

  7. #7
    RoNNy THe BuLL's Avatar
    RoNNy THe BuLL is offline Anabolic Member
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    Quote Originally Posted by Spoon
    Ronny, werent your your tris and bis still hurting from working out your Chest and back? I wish your 6 day split could work for me. In my case, i cant seem to lift as hard and intense when im working my bis and tris day after i work out my chest and back. Hence the 3 day split for me.

    Spoon
    Nope. My body's so used to being destroyed from my High School days that it just became used to everything.

    In High School, my schedule used to be like this...

    Sept - Dec
    8am-3pm - School
    3:30-6pm - Football Practice
    6:30-8pm - Gym

    Jan-Mar
    8am-3pm - School
    3:30-6pm - Hockey
    6:30-8pm - Gym

    Apr-June
    8am-3pm - School
    3:30-6pm - Rugby Practice
    6:30pm-8pm - Gym

    5 days a week straight. Then everyweekend I'd play Soccer in a league.

    When I finished High School. Training did **** all for me. So I upped it and eventually everything being hit twice a week did the job. Still is working, so I'm not going to change it.

  8. #8
    RoNNy THe BuLL's Avatar
    RoNNy THe BuLL is offline Anabolic Member
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    What you can do (which is what I'm going to do starting next week) IS...

    Day 1 - Bi/Tri
    Day 2 - Shoulders
    Day 3 - Legs
    Day 4 - Chest/Back
    Day 5 - REST
    REPEAT

    It prioritizes my weak spots. Arms & Shoulders first.

    Just because there's 7 days in a week doesn't mean you need to workout on a 7 day schedule.

  9. #9
    Spoon's Avatar
    Spoon is offline 'Lurker at the threshold'
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    Ronny, Wow, Football, Rugby, Hockey and soccer? You cant get enough of the rough stuff huh? Your body must have been beat up pretty good! and you still had the strengh to lift the iron! I admire your motivation bro. Il be sure to try out your sample program. thanks man!

    Spoon

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