What muscles to do on what days

[italionstallionl]

i just ended a 10 week cycle of:
Mon-chest, tris
Tues-back, shoulders
Wed-legs, bis
thurs-cardio
fri-bis,tris
sat-cardio
sun-cardio

now its time to switch it up
what do you all do and do you have any suggestions for me

[max von]

itallion

my schedule is almost the same as yours except on sunday i do nothing at all except eat all the foods that my body is craving that is my free day and i look forward to it. Get my Krispy Kreme hamburgers fries and pizza then i am good for the week with my strick diet

max von

[Haus]

I dont know about you guys, but legs need to be the most hard core workout of the week. so i started lifting legs on monday because thats when i am best rested.

mon - legs
tues - chest
wed - shoulders/rear delts/traps
thurs - arms
fri - back

also i split chest and arms a couple days to give my tris a rest.

[italionstallionl]

haus-how many lifts do you usually do per day? say on tues you do chest, how many different types of things would you do? if i did that schedule i would only be at the gym for like 30 min a day

[wedgylx]

Sunday - chest
MOnday - Back
Tuesday - shoulders and traps
Wednesday - cardio in the AM, abs in late afternoon
Thursday - Bi's and Tri's
Friday - Legs
Saturday - cardio in the AM, wrists/forearms in the late afternoon

this is what i've been running and getting great gains off of.

when bulking i do cardio only once a week.

[wedgylx]

I dont know about you guys, but legs need to be the most hard core workout of the week. so i started lifting legs on monday because thats when i am best rested.

mon - legs
tues - chest
wed - shoulders/rear delts/traps
thurs - arms
fri - back

also i split chest and arms a couple days to give my tris a rest.

how can you do shoulders after chest? you're lifts (especially incline) i think are going to be put in jeopardy. Plus some shoulder lifts work your tri's slightly so you're stimulating your tri's three days in a row. I think you might be better throwing one of your off days between shoulders and arms

[italionstallionl]

what do you guys think of
mon-bis tris
tues-legs
wed-chest
thurs-cardio
fri-back/shoulders
sat-off/cardio
sun-off/cardio

[wedgylx]

what do you guys think of
mon-bis tris
tues-legs
wed-chest
thurs-cardio
fri-back/shoulders
sat-off/cardio
sun-off/cardio

looks good but im kind of against working back and shoulders on the same day. You have so many muscle on your back you've really got to give it a beating. By the time you've trained back enough you should be looking at 45 mins to an hour. To throw shoulders on that we're talking an hour and 40 minutes. I think thats entirely too long to be in the gym.

[italionstallionl]

sounds good, ill split those up, thanks for the help

[dinoiii]

Grrrrrrrrrrrrrr


Wedgylx, we agree yet again...

shoulders/back do not merit same day training all the time. However...this depends on split too. But for this post, I would have to agree.

damn :wink:

[wedgylx]

Grrrrrrrrrrrrrr


Wedgylx, we agree yet again...


damn :wink:

I guess its just cardio that splits us apart. Otherwise we could be like Lavern and Shirley

[dinoiii]

I must pick on your interesting choice of comparison.

[wedgylx]

I must pick on your interesting choice of comparison.

haha, thats pretty much why I used it

[dinoiii]

I probably should have figured as much.

[EDAWG146]

mon:chest
Tue: back
Wed:arms
Thu: legs/shoulders
fri: Calastinitcs
I've only been working out two and a half years and am always looking to learn. I only do 8 to 12 sets for bis and I only do about 10 to 12 sets for shoulders excluding shrugs which I'll sometimes do at the end of my back workout. I usually do military presses and side raises for shoulders and periodically throw in upright rows. But I blast off on my back, it's by far my favorite day. I love back day!

[max von]

That looks really good to me the only thing that you might think about doing different is adding shoulders to chest some guys like that alot. I like to do back mixed with shoulder seems to work the best for me. As far as weight goes i always go heavy 6-8 reps never higher or i raise the weight. I know alot of guys do it the way you do it 10-12 reps. Important thing is if it works for you keep it up. Good luck

max von

[wedgylx]

LEgs and shoulders is another thing I wouldnt do. I'm in the gym long enough working just my legs, i couldnt add anything else.

[max von]

Wedglyx

thats another good point legs has to be a day all to it self when im done i can hardly walk out of the gym

max von

[skip]

this is the way i do my split

chest/tri
back/bi
shoulders
legs

i have been going to the gym at least four days to hit my whole body but have gone an extra day or two if i felt ok and rested. I know some people wil say I am overtraining but i have only gone when I felt rested and ready to continue rotating my split.

I need help with a new split. I would like to go to the gym 5 days a week and only hit each body part one time. Please help me organize this split. this is what I think I will be doing.

chest
back
shoulders
legs
bi/tri


will any musces be overtrained in this spit?

[wedgylx]

I need help with a new split. I would like to go to the gym 5 days a week and only hit each body part one time. Please help me organize this split. this is what I think I will be doing.

chest
back
shoulders
legs
bi/tri


will any musces be overtrained in this spit?

I do

SUN - chest
MON - Back
TUES - abs (cardio in the AM if I'm cutting)
WED - SHoulders and traps
THU - Bi's and Tri's
FRI - Legs
SAT - Cardio

[EDAWG146]

How about this? I'm starting anew next week.

Mon chest/tri's
tue back/bi's
wed shoulders
thu legs
fri arms

with abs being done wed and fri.

[wedgylx]

How about this? I'm starting anew next week.

Mon chest/tri's
tue back/bi's
wed shoulders
thu legs
fri arms

with abs being done wed and fri.

I think working bi's and tri's twice a week is a giant mistake

[max von]

wedglyx

i agree with you your bi's and tr'is are worked with so many other exercises that you do that any more than once a week would be to much

max von

[roiderkid305]

i dont mon back and legs tues chest bys wens sho tris thr legs back fir every thing weekends just run and eat and drink beer