Helo me pick between these 2 splits!

[miguel700707]

Wich one should I do it's a 3 day split. What's some disadvantages and advantages between the two?
chest/tris
Shoulders/legs.
Back/bis
Rest
Repeat

Chest/tris/bis
Legs
Back/shoulders
Rest
Repeat

[MickeyKnox]

You dont want shoulders to follow chest.

Try this workout...

Mon (day1) chest/tris/abs
Tues (day2) back/ bis
Wed (day3) legs/shoulder/abs
Thurs (day4) rest
Fri (day5) chest/BIS/abs
Sat (day6) back/TRIS
Sun (day7) legs/shoulders/abs
Mon--> Rest

Or this one..

Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

[miguel700707]

You dont want shoulders to follow chest.

Try this workout...

Mon (day1) chest/tris/abs
Tues (day2) back/ bis
Wed (day3) legs/shoulder/abs
Thurs (day4) rest
Fri (day5) chest/BIS/abs
Sat (day6) back/TRIS
Sun (day7) legs/shoulders/abs
Mon--> Rest

Or this one..

Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

It's u again lol
Anyways I like the first one you wrote. But why did you switch your body parts? Like switched triceps with back and bis with chest? I've never seen somebody do that lol.

[miguel700707]

You dont want shoulders to follow chest.

Try this workout...

Mon (day1) chest/tris/abs
Tues (day2) back/ bis
Wed (day3) legs/shoulder/abs
Thurs (day4) rest
Fri (day5) chest/BIS/abs
Sat (day6) back/TRIS
Sun (day7) legs/shoulders/abs
Mon--> Rest

Or this one..

Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

Also why don't I want shoulders to follow chest? If I know they get worked while benching but I don't think it's enough to get them tired for the next day on shoulder day?

[gearbox]

You dont want shoulders to follow chest.

Try this workout...

Mon (day1) chest/tris/abs
Tues (day2) back/ bis
Wed (day3) legs/shoulder/abs
Thurs (day4) rest
Fri (day5) chest/BIS/abs
Sat (day6) back/TRIS
Sun (day7) legs/shoulders/abs
Mon--> Rest

Or this one..

Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

Agree with this

[MickeyKnox]

It's u again lol
Anyways I like the first one you wrote. But why did you switch your body parts? Like switched triceps with back and bis with chest? I've never seen somebody do that lol.

Its a 7 day rotation hitting mucsle groups twice.

Also why don't I want shoulders to follow chest? If I know they get worked while benching but I don't think it's enough to get them tired for the next day on shoulder day?

If thats the case, perhaps you're not lifting enough weight or your chest workout is not intense enough? I could never follow chest with shoulders. My front delts would be still sore from my chest workout. Its very difficult to remove your shoulders during a chest workout. They are used even when including decline exercises.

[miguel700707]

Anybody else?

[Buster Brown]

Mickey has outlined two great routines. I actually use the Dorian Yates style split he outlined in workout 2. Anyway, what ever you come up with you need to keep in mind that your shoulders get blasted when doing chest,shoulders, and back soooooooo it's critical to come up with a strategy to not overtrain your shoulders. The split you wrote up as option 2 does give your shoulders a bit more rest then option 1, which you will need if you are going to do this split for any length of time.

[bigsiv]

Just a little to add my split looks like this:

Chest and tri
(I do these together because when doing chest my triceps are being pre exhausted anyway. Some people don't do chest and tris together for this reason but hey each to their own

Back
(Personally I think back should be a day on its own if I'm really energetic I will add abs)

Rest

Legs
(Again same as back the legs I think need a day for themselves)

Shoulders and biceps
(I don't put too much emphasis on the shoulders getting worked too much when doing other muscles, even though they will get worked a bit.)

Rest and repeat

For me your main groups are legs,back,shoulders and chest the rest of the 'smaller' groups of muscles can be added where and when it's needed. This is where getting to know your body comes in

For example I'm obsessed with checking my progress so if I notice my triceps slowing down compared to anything else I will try and do them twice a week fir 6-8 weeks and monitor progress.

It goes without saying what might work for me will not for another so experimentation is the key.
Find out what works for YOU!!!