Associate Member
Well i decided to post this first to make sure its in check before i post my entire workout for arms, legs, ect...
Monday- Chest
Tuesday- Legs
Wednesday- Calves
Thursday- Back
Friday- Shoulders
Saturday- Arms(triceps,biceps)
Sunday- Off
All advice is welcomed, i train calves by themselves to make sure i dont slack off, i know i should probably be doing these twice a week (lol if you have seen my calves in the picture forum, you would know what im talking about)
Thanks,
AL
Junior Member
IMO... I would shift your back workout from thursday to tuesday...
Most back exercises (pulldowns and rows) uses the biceps to some degree... separating your back workout and your arm workout by just a day may overtrain your biceps (depending on how intense you work your biceps)
Associate Member
Personally I don't like it. Not to say it's not good. I would prefer to work out less days. This is my routine:
Monday
Back, Bi's
Tuesday
Cardio,abs
Wednesday
Legs,calves
Thursday
Cardio,abs
Friday
Chest,Tris,Shoulders
Not saying this is the best, but it works for me, and I have the weekends off.
Anabolic Member
I used to have a day for arms but found it much better to add them in with other body parts. I would try this out for starters basic but effectiveOriginally Posted by Always Liftin'
Legs
off
chest/tris/front+side delts
abs
back/bis/rear delts/trap(forearms get worked here from deads and rows)
abs
off
(you don't have to do abs all 3 days just a filler thats all
this is a standard approach hitting all muscles with pleanty of time to recover and no overlapping you can tweak the routine once you have a feeling of how your body responds
I like to do legs first, it requires the most out of you so I hit em when I'm full strength. On chest days your tris already get hit with presses so it would be wise to do triceps here as well as the anterior delts. With the presses you get chest, tris and front delts so after your cherst exercises hit up some triceps then some good old military presses to finish off the delts. After that hit up some side raises and youll have 4 for 1 on one day. The same thing goes with back your bis and rear delts get hit from rowing/pulling movements so blast the back, do some biceps and some bent over rows and your good. Finish off with some shrugs and you have another 4 for day. Like I said basic but effective until you know what your body responds to and what you fell works best for you. Also I would keep cardio to one day as well
Last edited by 24labor; 01-11-2006 at 10:25 PM.
Associate Member
wow thanks for the reply's, um, any links you could send me so i can maybe find some good exercises to do on those days?
Thanks for the help guys, guess i got a little changing ahead of me
Anabolic Member
www.abcbodybuilding.com
http://www.exrx.net/Lists/Directory.html
Banned
chest, triceps, shoulders
- 3 x flat bench
- 3 x incline db
- 3 x chest dips
- 3 x close grip bench
- 3 x incline db lateral raises
- 2 x skullcrushers
back, biceps
- 3 x deadlifts
- 3 x wide pull-ups
- 3 x barbell bent over rows or db rows
- 3 x standing simultaneous db curls or supinating incline db curls
- 3 x preacher curls or hammer curls
legs
- 3 x back squats
- 2 x short lunges
- 2 x deep long lunges
- 3 x stiff-leg deadlifts
- 3 x ham curls (toes pointed upwards, works biarticulate gastroscnemius)
calves
- 2 x standing barbell calf raises 15 reps
- 2 x standing one leg db calf raises 15 reps
- 4 x seated calf raises (knees flexed to activate soleus) 20 reps
Here you go man. Do the days in whatever order, it won't make a huge amount of difference.
Last edited by Flexor; 01-12-2006 at 03:13 AM.
Associate Member
wow thanks, i was going to ask anybody to type it out for me but i really appreciate it!
There are currently 1 users browsing this thread. (0 members and 1 guests)
Posting Permissions
Reply With Quote