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Thread: Everyones current split?
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09-25-2012, 01:59 AM #1Junior Member
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- Feb 2012
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What's everyone's split.
I'm always interested in different splits.
Currently I'm
Mon push
Tue pull
Wed legs
Thur rest/cardio
Fri push
Sat pull (with deadlifts)
Sun rest
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09-25-2012, 04:13 AM #2
Monday: Chest
Tuesday: Shoulders, Tris
Weds: Legs
Thursady: Back, Bis
Friday: Chest, Tris, delts
Sat/Sunday: Rest
*every few months depending on my proportion id swap the days i do back n bi's with the days i do chest (so i hit back n bi's x2 a week). Personally i cant hit legs x2 a week as it feels like i need 4-6 days to recover.
some say i over train, but i feel i recover fine and iv been making a fvck load of gains haha
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09-25-2012, 04:47 AM #3Junior Member
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I agree 100% on the legs once a week.
barbell walking lunges. for some reason are my enemy!
I like to stimulate legs just with some squats 75% rep max 3 days later before a workout.
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09-25-2012, 08:54 AM #4Productive Member
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- Southern Ontario
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Tuesday: Chest
Wednesday: Back
Thursday: Legs
Friday: Jiu Jitsu training (no weights)
Saturday: Shoulders
Sunday: Bi's & Tri's
Monday: Rest
After trying many splits over the years, I've gotten the best gains training each muscle group once weekly. Combining high volume and a mix of low and medium rep sets (ranging from 4-10 reps) I get an extremely thorough workout and am often sore for two days after. I avoid the risk of overtraining by giving my muscles plenty of time to recover, and avoid undertraining by going hard and heavy every workout.Last edited by TOkidd; 09-25-2012 at 09:04 AM.
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09-25-2012, 09:11 AM #5
Mon: off
Tue: back
Wed: chest
Thur: off
Friday: legs
Sat: shoulders, arms
Sun: off
Working very well for me right now
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09-25-2012, 11:38 AM #6
m-chest
t-back
w-legs
t-shoulders
f-arms
s-rest
s-rest
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09-25-2012, 12:44 PM #7Member
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09-25-2012, 02:01 PM #8Junior Member
- Join Date
- Feb 2012
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- 140
@greenwell001
Yeah I'll usually hit squats, leg press, lunges, front squats. Then go into the more Iso movements after them.
But I will have to try the reverse lunges.
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09-25-2012, 02:27 PM #9
Day 1 Chest/Biceps
Day 2 Quads/Hams/Calves
Day 3 OFF
Day 4 Delts/Traps/Triceps
Day 5 Deads/Back
Day 6 OFF
Start Day 1
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09-26-2012, 01:22 AM #10
Mon - back traps abs
Tue - chest biceps
Thu - legs calves
Fri - delts triceps
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09-26-2012, 02:18 AM #11
mon-back
tue-chest
wed-legs
thurs-bi's and tri,s
fri-delts and traps
sat-cardio
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