Having trouble desiging a routine

[stelisrel]

Hey all, lurker here! I am in need of some advice for my current routine, I will keep it simple for now, and I will post up later some in depth details about each workout.

I am having trouble working a routine around my work hours, which consists of 7-am-7pm, continental shift(work 4 days one week, 3 days the next week, 12 hour shifts).

Beings it is a 12 hour shift, and I am consistently on my feet walking around; I have no energy after work to hit the weights(or time, because I spend it cooking food for the next day).

Here is what I have come up with as a foundation for my next routine, it is just a basic layout but I would like to hear your opinion.

Week One


Mon – off - Legs

Tue – off - Shoulders

Wed - work

Thu - work

Fri - work

Sat – off – Chest, Tri’s

Sun – off – Back, Bi’s

Week Two

Mon – work

Tue – work

Wed – off – Legs

Thu – off – Chest, tri’s

Fri – off – Back, bi’s

Sat - work

Sun - work


And then repeat! Thanks again to all your advice and input!

[helium3]

those 12hr shifts can play havoc with a workout routine ive slightly altered the workout to fit more in,hope it helps,with the limited time you have its difficult.


Mon – off - Legs Shoulders

Tue – off - Chest, Tri’s

Wed - work

Thu - work

Fri - work

Sat – off – Back, Bi’s Legs

Sun – off –

Week Two

Mon – work

Tue – work

Wed – off – Chest, tri’s

Thu – off – Back, bi’s or friday

Fri – off –

[stelisrel]

I dont see how that fits more in other than on monday, throwing in shoulders with legs might be a good idea but I might be to tired afterwords to work them out :P Also, how could I do chest the next day after doing shoulders? My shoulders would be to sore to train chest.......Thanks for the ideas though bro