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Anybody Who is "on" Lets See Your Training Splits
- Thread starter tzan
- Start date
JumpBallWinner
New member
Old split:
Day 1. Chest/Shoulders (full power on chest, whatever was left for shoulders)
Day2. Bi's tris
Day3 Back/Legs
Day4 Chest Shoulders (lighter on chest, heavier on shoulders)
Day5 Bi's tris
Day 6 rest
Day 7 rest
This split did well for chest and shoulder development, but my biceps were always lagging and my triceps would sometimes feel overtrained since they were actually getting work 4 days a week. Also, would be too exhausted from back and deadlifts to really give legs a full energized workout. Also, during this old split, I would do back to back bodyparts throughout the workouts. Example: On day one, I'd start with flat BP, then next do BB shoulder press, then after that I'd do Incline chest, then after that I'd do shoulder flies....and so on. Current split does all exercises for one muscle grouple before starting the second muscle being worked.
Current split:
Day 1. Chest/tris. Flat Bp, incline bp, cables crossovers/butterfly machine. Then cable pressdowns and skull crushers. Finish workout with a few sets of dips.
Day 2. Back/Bis. Wide grip chins, wide grip pulldowns after chins for extra work on that movement. Cable rows (few sets with wide and narrow grip bar). Deadlifts (more of the stiffleg variety, my back has kinda a screwed up shape when i'm bent over and my legs are weak, so can't really do them traditionally.) Then do a few sets of BB curls, inclined DBs curls, preacher BB curls. Then some forearm work, since they are already good and tired.
Day3 Legs. Few sets of leg extensions to warm up legs and knee joints. Squats. Leg presses.
Day 4. Shoulders/ Light chest. Standing behind the neck BB presses. Seated shoulder flies. Standing cable laterals. Powershrugs. Rotating DB shrugs (mainly for neck, man it gets veiny and jacked when you do them things)
Then just do some flat BP with about 10-20% less wieght than I did on monday and some cable crosses and butterflies. Mainly just tryin to get a light pump here and work out any soreness left in the chest from monday's workout.
Day 5. Back and Bis. Do a few wide grip chins, not as many as I did day 2. Do some BB curls and some preacher curls. Also do some power cleans for forearm thickness and to workout any tightness in lowerback.
Day 6 Rest
Day 7 Rest
Do abs during the workout inbetween exercises every day. Like to run sprints on everyday except leg day and rest days.
This routine works alot better and produces much better results for me than the older one did. My arms got alot bigger when I started using chest to pre-tax my tris and using back to pre-tax my bis. Also can go alot heavier with shoulders since they only get worked one day a week and they get worked fresh. Alot of progress also due to learning that I wasn't including some very very productive exercises in my old routine, such as Wide grip chins, BB curls with the straight bar instead of EZ bar and Skull Crushers. Also, for whatever it's worth, or for anyone having trouble with bicep development like I was.... make sure you keep your wrist straight when doing a curling movement. I realized about the same time I switched to this new split that my wrist were curled inward whenever I did curls, and that was the main reason that my forearms were always big and hard, and my biceps never devloped impressively (especially the bottom and most visable part of them!). When I fixed this problem, I started getting alot of people telling me that my arms were starting to look big. Anyways, that's my split. It's the same rather I'm "on" or "off", although the weights used always seem to be alot less when I'm "off" for some reason
Day 1. Chest/Shoulders (full power on chest, whatever was left for shoulders)
Day2. Bi's tris
Day3 Back/Legs
Day4 Chest Shoulders (lighter on chest, heavier on shoulders)
Day5 Bi's tris
Day 6 rest
Day 7 rest
This split did well for chest and shoulder development, but my biceps were always lagging and my triceps would sometimes feel overtrained since they were actually getting work 4 days a week. Also, would be too exhausted from back and deadlifts to really give legs a full energized workout. Also, during this old split, I would do back to back bodyparts throughout the workouts. Example: On day one, I'd start with flat BP, then next do BB shoulder press, then after that I'd do Incline chest, then after that I'd do shoulder flies....and so on. Current split does all exercises for one muscle grouple before starting the second muscle being worked.
Current split:
Day 1. Chest/tris. Flat Bp, incline bp, cables crossovers/butterfly machine. Then cable pressdowns and skull crushers. Finish workout with a few sets of dips.
Day 2. Back/Bis. Wide grip chins, wide grip pulldowns after chins for extra work on that movement. Cable rows (few sets with wide and narrow grip bar). Deadlifts (more of the stiffleg variety, my back has kinda a screwed up shape when i'm bent over and my legs are weak, so can't really do them traditionally.) Then do a few sets of BB curls, inclined DBs curls, preacher BB curls. Then some forearm work, since they are already good and tired.
Day3 Legs. Few sets of leg extensions to warm up legs and knee joints. Squats. Leg presses.
Day 4. Shoulders/ Light chest. Standing behind the neck BB presses. Seated shoulder flies. Standing cable laterals. Powershrugs. Rotating DB shrugs (mainly for neck, man it gets veiny and jacked when you do them things)
Then just do some flat BP with about 10-20% less wieght than I did on monday and some cable crosses and butterflies. Mainly just tryin to get a light pump here and work out any soreness left in the chest from monday's workout.
Day 5. Back and Bis. Do a few wide grip chins, not as many as I did day 2. Do some BB curls and some preacher curls. Also do some power cleans for forearm thickness and to workout any tightness in lowerback.
Day 6 Rest
Day 7 Rest
Do abs during the workout inbetween exercises every day. Like to run sprints on everyday except leg day and rest days.
This routine works alot better and produces much better results for me than the older one did. My arms got alot bigger when I started using chest to pre-tax my tris and using back to pre-tax my bis. Also can go alot heavier with shoulders since they only get worked one day a week and they get worked fresh. Alot of progress also due to learning that I wasn't including some very very productive exercises in my old routine, such as Wide grip chins, BB curls with the straight bar instead of EZ bar and Skull Crushers. Also, for whatever it's worth, or for anyone having trouble with bicep development like I was.... make sure you keep your wrist straight when doing a curling movement. I realized about the same time I switched to this new split that my wrist were curled inward whenever I did curls, and that was the main reason that my forearms were always big and hard, and my biceps never devloped impressively (especially the bottom and most visable part of them!). When I fixed this problem, I started getting alot of people telling me that my arms were starting to look big. Anyways, that's my split. It's the same rather I'm "on" or "off", although the weights used always seem to be alot less when I'm "off" for some reason
