I Need Help!

[College300]

Hey guys im new to the forum thought id say hey. Well heres the story, im currently 19 5'11'' and about 179 or so. School is over in about a week and id like to start a new training program. Heres what mine currently looks like now:

Monday: Chest / Triceps
Tuesday: Back / Biceps
Wednesday: Legs
Thursday: Shoulders
Friday Cardio:
Saturday: What ever im feeling no really set. usually form of chest and triceps/arms
Sunday: Off

I would love help with a new training split; something that is very challenging as I plan to go as hard as i can over the summer. i also do abs about every other day and cardio various days as well as the thursdays. Any advice and suggestions would be great. Id also like to keep the training splits more then 4 days a week. Goal is to add as much muscle as possible while losing BF%. Thanks for the help!

[D-Unit 39]

Try this... been doing it for awhile and had great success.

Day 1: Chest / Biceps
Day 2: Shoulders / Abs
Day 3: Back / Triceps
Day 4: Legs
Day 5: Rest

I usually do cardio after each workout for 20-30 min or so (After a protein shake & quick snack)

I find that I can focus on my muscle groups way better this way because I'm not wearing out any of the muscles in my second group by supporting my first group. (IE You inevitably use some Triceps for support during a Chest Workout, but not so much during a Back workout)

[MFT81]

^^ Your Hitting shoulder Joint and Triceps three days in a row with that split.

I think almost everyone could make great gains IF they understand why less is far more in lifting:

Mon:Back(must do rack pulls or deads)/Hams/Calves

Tues:Off

Wens:Shoulders/Tris/Abs

Thurs:Off

Fri:Calves/Hams/Quads

Sat:Chest/Bis-forearms/Abs

Sun:Off.

Sometimes ill not do chest and do just Bis/Tris/Forearms and I do Cardio for 15-25 mins HIIT style PWO when cutting. If bulking no cardio or I just tie my shoes.

[College300]

^^ Your Hitting shoulder Joint and Triceps three days in a row with that split.

I think almost everyone could make great gains IF they understand why less is far more in lifting:

Mon:Back(must do rack pulls or deads)/Hams/Calves

Tues:Off

Wens:Shoulders/Tris/Abs

Thurs:Off

Fri:Calves/Hams/Quads

Sat:Chest/Bis-forearms/Abs

Sun:Off.

Sometimes ill not do chest and do just Bis/Tris/Forearms and I do Cardio for 15-25 mins HIIT style PWO when cutting. If bulking no cardio or I just tie my shoes.

When is the the best time to do HIIT training. Also, iv'e always read that its usually best to Chest/ Triceps and Back and Biceps on the same day bc there getting worked in the larger lift as well. what are your guy's thoughts, ive always been curious.

[MFT81]

Well when I say HIIT I mean Interval Cardio PWO for cutting. Two generally accepted ways to do either AM before breakfast, or after weights before your PWO shake/meal.

The whole Back with Bis and Chest with Tris can work however

1. Usually Back I dont have grip strength or desire for much else.

2. My Bis and Tris suck so I try to give them there own day.

the only reason had bis with chest is thats how the split would work and I assumed you like most lifters are hell bent on doing chest. For me Im more likely to skip chest and just do arms on the last day (saturday)

[College300]

Well when I say HIIT I mean Interval Cardio PWO for cutting. Two generally accepted ways to do either AM before breakfast, or after weights before your PWO shake/meal.

The whole Back with Bis and Chest with Tris can work however

1. Usually Back I dont have grip strength or desire for much else.

2. My Bis and Tris suck so I try to give them there own day.

the only reason had bis with chest is thats how the split would work and I assumed you like most lifters are hell bent on doing chest. For me Im more likely to skip chest and just do arms on the last day (saturday)

Alright well thanks I appreciate the advice, Ill give the new routine a try

[Deadlift007]

Later on, if you want to change things up, you could try this. http://forums.steroid.com/showthread.php?t=342472