Post Up Your Current Splits!!!

[tzan]

Alright fellas lets see em. I always like to check out the different splits/routines that are working for different peolpe. Mine is 3 days on/1 day off.

Back/Side & Rear Delts/Biceps
Chest/Front Delts/Triceps
Legs
Off
Repeat

I go 2 cycles of higher reps (10-12 range) then switch to 2 cycles of lower reps (4-8 range). Main Exrecises used are as follows:
Squats
Deads
Pullups
BB Rows
Incline Press
Flat Press
Millitary
Closegrip
Weighted Dips

 

[factory46]

On light weight weeks, I do: Chest, Back, Legs, Shoulders, Arms - each on their own day.

On heavy weight weeks, I do: Upper body, off, Lower body, off, repeat.

 

[al420]

Monday:Heavy (85% of 5RM, all straight sets)
(sets/reps)

Power Clean: 3x8
Deadlift: 5x5
Chins: 5x5
Jump Shrug: 5x5
Hypers: 8x5

Tuesday:Light (65% 5RM, staright sets)

Back Squat: 3x5
Push Press: 3x5
Flat Bench: 3x5
Decline Ab: 3x20
superset w/
Mod Rear Delt: 3x8

Thursday:Light (64% 5RM, straight sets)

Power Clean: 5x5
BB Row: 5x5
Chins: 3x5
Jump Shrug: 3x5
Hypers: 3x8

Friday:Heavy (85% 5RM, straight sets, triple is next weeks 5)

Back Squat: 5x5, 1x3, 1x12
Push Press: 5x5
Flat Bench: 5x5, 1x3, 1x12
Decline Ab: 5x20
superset w/
Mod Rear Delt: 5x8

Arms and calfs get added in here and there - sometimes I do them Saturday. I do this till I hit a wall then I back off the volume. I can usually go 8-10 weeks getting stronger each week before I need to delaod.

 

[msam76]

chest/back
bi's/tris/abs
rest
shoulders/abs
legs/abs
rest
repeat

 

[38nStrong]

Day 1- Back and bi's
Day 2-off
Day 3-chest and tri's
Day 4-off
Day 5-shoulders and legs
Day 6-off
Day 7- Start back with day 1. I do ab's on off days. All body parts get 3 heavy sets at a 10-8-8 rep count.

 

[OMEGA]

varies

my fav for mass is:

1) Chest, Tris
2) Running outside
3) Back, Bis
4) Legs

 

[Mrpumped]

Mon. Quads, Hams, Calves
Tue. Chest, Traps, Abs
Wed. Off
Thurs. Biceps, Triceps
Fri. Back, Shoulders
Sat. Off
Sun. Off

 

[Powerbuilder333]

Day 1: Legs.
Day 2: Pecs and arms.
Day 3: Deadlifts and lats.
Day 4: Delts and arms.
Extra day: Abs, Low back, Obliques, Rotator cuffs, Cardio.

 

[jwadd2005]

Day1: Chest
Day2: Shoulders and BIs
Day3: Back and Tri's
Day4: Legs rest 2days
Start over

 

[Neo22]

upper
lower
off
upper
lower
off
off

i don't see why anyone on here would want to hit each muscle group only once a week.