Workout

[UberSoldat]

Hello.
I was working on my new workout schedule.
Day 1 - Chest/Biceps/Foreamrs/Cardio
Day 2 - Shoulders/Triceps/Cardio
Day 3 - Quads/Calves
Day 4 - Back/Hamstrings
Day 5 - Chest/Biceps/Foreamrs/Cardio
Day 6 - Shoulders/Triceps/Cardio
Day 7 - Quads/Calves/Back/Hamstrings

I want to squeze every body part to be worked on twice a week.. I think two days of rest for each group is enough .. Isnt it ? I just dont want to wait all **** week ... it seems...like too much time off.

What do You guys think about that plan ?

Thanks a lot

Lucas

[Soldier of Misfortune]

Back and legs?? That would about kill most people, my self included if done to proper intesity. When I did twice a week I did this.

chest back
shoulders arms
legs
chest back
shoulders arms

Work you legs so hard you only need to do them once a week, or on the weekends. Abs can be done on the shoulder/arm days, usually to worn out for abs on chest/back.

[UberSoldat]

You gave me an idea...
Chest/Back/Abs/CArdio
Shoulders/Tricep/Forearm/Biceps
Legs
Chest/Back/Abs/Cardio
Shoulders/Tricep/Forearm/Biceps
Legs
OFF

Thanks a lot bro

[Mass Quest]

You gave me an idea...
Chest/Back/Abs/CArdio
Shoulders/Tricep/Forearm/Biceps
Legs
Chest/Back/Abs/Cardio
Shoulders/Tricep/Forearm/Biceps
Legs
OFF

Thanks a lot bro

IMO this is way too much.legs twice a week,you can't be hitting them hard enough.

[znak]

You gave me an idea...
Chest/Back/Abs/CArdio
Shoulders/Tricep/Forearm/Biceps
Legs
Chest/Back/Abs/Cardio
Shoulders/Tricep/Forearm/Biceps
Legs
OFF

Thanks a lot bro

Unless you are juicing or really slacking when you are in the gym, this is a great way to lose muscle mass.

Dial up the intensity. You are clearly not working hard enough when you are in the gym. There is NO WAY ON EARTH that your legs will be recovered in three days if you really work them. (Mine take 5-10 days).

Chest and back on one day???? Looks like a great way to waste time. You must be lifting very, very far from your 1RM on each exercise to even consider this.

If you are trying to build mass, you need to lift heavy (i.e.- heavy for you, meaning in the 80-95% 1RM range for all your exercises).

Review the weight you are using, then take a look at your split.

If this split is meant for general toning, it is fine. It will help you get tone and to lose weight. It will not put on mass or add strength.

[doby48]

IMO this is way too much.legs twice a week,you can't be hitting them hard enough.

Not true, depends on what exercises. Many athletes work legs 2x a week. I work Quads/Calves on TUE and I work Hams on FRI. Also, many of the Hamstring exercises work your lower back so I split back into Upper & Lower back and do lower back on FRI with Hams.

[Hypertrophy]

If you increase your frequency, modify your volume per session.

[brian11]

Not true, depends on what exercises. Many athletes work legs 2x a week. I work Quads/Calves on TUE and I work Hams on FRI. Also, many of the Hamstring exercises work your lower back so I split back into Upper & Lower back and do lower back on FRI with Hams.

well what about squats? that works quads and hams. where do you fit those in?

[statuZ]

Back and legs?? That would about kill most people, my self included if done to proper intesity. When I did twice a week I did this.

chest back
shoulders arms
legs
chest back
shoulders arms

Work you legs so hard you only need to do them once a week, or on the weekends. Abs can be done on the shoulder/arm days, usually to worn out for abs on chest/back.

wow i can agree with SOM, im compeltly wasted after a leg workout, and after a back workout im not even going to comment, if you can do both on the same day then you are doing something wrong or not training each muscle enough. sorry but i worked legs yesterday and i can tell my legs are going to be sore for about a week.

[doby48]

well what about squats? that works quads and hams. where do you fit those in?

Squats are on quads day since quads are the target muscle for squats. Hamstrings are a secondary (stabilizer) muscle worked with squats. On Hams day I do exercises that target the hamstring such as stiff leg dead lifts and standing/lying leg curls.

I'm a cyclist and it is necessary to work legs more than once a week. Many other athletes work legs more than once a week also just need to focus on certain muscle groups on each day they are worked. All depends on your goals I guess, for bodybuilding you probably could just work legs (quads/hams) on one day, but for sports such as cycling its just not enough.