Comments on my new split program

[sofus99]

Wassup all, let me hear what you have to say. Specifically I'm interested in comments about whether you think I should include a full rest day at the end with no weights and cardio at all instead of keeping it as it is now, and also if it may be too stressful on the shoulders running chest, shoulders and triceps the same day.

Day 1, Chest (12 sets), Shoulders (9 sets), Triceps (8 sets)
Day 2, 45 mins cardio (bike)
Day 3, Back (16 sets), Biceps (8 sets)
Day 4, 45 mins cardio (bike)
Day 5, Legs (16 sets), Abs (9 sets)
Day 6, 45 mins cardio (bike)
Rinse and repeat...

[nyjetsfan86]

everything looks good except that first day, looks like it might be a little too much all in one day

[sofus99]

Thanks. Any other comments would also be welcome.

[sofus99]

Bump, surely someone must be able to comment on this subject?

[MFT81]

Here is my .02

1.Legs/abs cardio PWO 20 mins

2.OFF

3.Chest/Tri week 1
Shoulder/Tri week 2. cardio either day PWO 20mins

4.Cardio 30-45 mins

5.Back/Bi cardio PWO 20 mins

6.OFF

7.Cardio 30-45mins


Also.

1. Id choose the treadmill, elliptical, or stepper over bike,

2. I also put legs and back that far apart so you could have the option to do squat and deads in the same week, (you are going to squat and deadlift right?)

[sofus99]

Thanks for your input mate.

So you would do chest only every other week? Isn't this a somwhat untraditional approach?

The main reason I do (stationary) bike for my cardio is because I recently bought one to have at home, and I find it easier to get it done when I don't have to drag myself down to the gym "just" to do cardio.

Also, I have a small knee problem, and I find that riding the bike has improved this condition. I'd rather not be running because of this, but eliptical or stepper may be part of my cardio future, if my knee can take it.

And yes, I do both squat and deadlift. However, I do stiff legged deadlift to take the load off the legs and make it work primarily on the back.