Should I change my shoulder day?

**PistolPete33** · 08-10-2009, 04:49 PM

I have a 4 day split which has worked great for me for a long time now but I think I want to change it up and I wanted to get feedback from you.

Here is my split:

Monday: Chest/Shoulders
Tuesday: Bis/Tris
Wed: Typically off
Thurs: Legs
Friday: Back

I've tried doing back/bis but have found it's too much for me. I do such a killer back workout that I couldn't give 100% for bis or vice versa. The same is said for doing chest and tris. I can't optimize my chest workout when i do tris.

However, since chest and shoulders are 2 key areas I want to improve I think I need to change it up. Since doing the two on the same day I think is working my tris too hard causing me to possible not work my chest and/or shoulders as hard as I could.

I'm thinking of changing my shoulder workout to be the same day as legs. This way I have am fully recovered with my tris to get a much harder shoulder workout in and be able to hopefully push even harder on my chest day. Will this be overworking my tris though? There are only a few shoulder exercises that use tris anyways so I'm thinking it will be better off.

What are your thoughts on this? Also, I mix my cardio and abs as well. Plus, my chest/shoulder workout lasts about 105 minutes which is a LONG time.

Thanks,
Pete

***FireGuy*** · 08-10-2009, 05:08 PM

I would just give shoulders their own day. I would never try to train any other bodypart on leg day. As far as your shoulder workout wearing out your triceps, just not going to happen.

**dangerous dan** · 08-20-2009, 03:42 PM

i would personaly switch to having chest and tris on the same day & back and bi's, i switch up my routine regularly.

mon-back n bi's
tue- shoulders
wed -
thur- chest n tri's
fri- legs

try that, i usually through in my abs in with my legs aswell.

**PC650** · 08-20-2009, 03:56 PM

i disagree with chest and triceps and back and bi. i think the most for good optimum growth would have too be like my routine, not saying dangerous dans is bad, its always good too switch it up.

monday: triceps/shoulders
tueday:biceps/abs
wed: legs
thurs: chest
fri:back

My tri and chest workouts giving my chest day a secondary tri workout wich is good as that same for back and bi. i think this hits the muscle twice a week one in a heavy primary workout, an the second in secondary thats not completely focused on your tri/bi

**Reed** · 08-20-2009, 04:00 PM

If I'm on a 4 day split I like Dorian Yates Blood & Guts Routine but with my own tweaks

D1: Chest/Bi
D2: Legs
D3: off
D4: delts/tri/traps
D5: back/forearms
D6: off
Repeat

Body does not think on a monday through sunday schedule in terms of growth and recovery so just remember that...

**PistolPete33** · 08-20-2009, 04:07 PM

I switched up my workout this week and added in an extra day. With my work schedule I doubt 5 days a week will work though. Anyways this is what I'm now doing:

Mon: Chest only
Tues: Bis/Tris
Wed: Shoulders
Thurs: Legs
Fri: back

I do abs 2-3 days a week as well.

**Reed** · 08-20-2009, 04:11 PM

Originally Posted by PistolPete33

I switched up my workout this week and added in an extra day. With my work schedule I doubt 5 days a week will work though. Anyways this is what I'm now doing:

Mon: Chest only
Tues: Bis/Tris
Wed: Shoulders
Thurs: Legs
Fri: back

I do abs 2-3 days a week as well.

You realize with this type of routine triceps are being used 3 days in a row.

The best bet would be to switch back (tues) and arm (fri) day in hopes of adequate recovery

Just trying to help...

**PistolPete33** · 08-20-2009, 04:18 PM

Originally Posted by Reed

You realize with this type of routine triceps are being used 3 days in a row.

The best bet would be to switch back (tues) and arm (fri) day in hopes of adequate recovery

Just trying to help...

I was thinking about that as well. I can honestly say that I've never been so sore in all my life from this week. I had the best workouts this week since swapping my workout.

**Reed** · 08-20-2009, 04:22 PM

Originally Posted by PistolPete33

I was thinking about that as well. I can honestly say that I've never been so sore in all my life from this week. I had the best workouts this week since swapping my workout.

I use to do the 5 day in a row workout just like i listed. But after getting stronger and such my central nervous system needs more rest than it use to.