Couple questions about my Split

[chewyxrage]

A couple quick questions- I asked a couple of these on different threads but got no response.

5x5 routine
Split :
Day 1-Chest/Tris
Day 2-Delts/abs
Day 3-Legs
Day 4-Back/Bis/Forearms

My first question is about Day 1 and 2. On day 1 I incline press. Is this taking away from my delt day? Overtraining? Should I switch up those days?

2nd Question- On day 2 I have been doing dumbell rows w/ elbows out. This is what Im talkin about :

http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRowElbowOut.html

Should I have this on shoulder day or back day? My lats are somewhat sore the next day from this-just doesn't seem right to me.

Any responses greatly appreciated.

-Chewy

 

[louden_swain]

Here are some better options

Day 1 - Delts/abs
Day 2 - Legs
Day 3 - OFF
Day 4 - Chest/Tris
Day 5 - Back/Bis/Forearms
Day 6 - OFF
Day 7 - OFF

Or

Day 1 - Chest and Arms
Day 2 - OFF
Day 3 - Legs and Abs
Day 4 - OFF
Day 5 - Back and Delts
Day 6 - OFF
Day 7 - OFF

I think that training 4 days straight would greatly diminish your energy. You gotta give the body some rest or it will break down.

 

[chewyxrage]

Hey louden- thanks for the reply and the suggestions.

The first split you listed looks decent. I'm looking at it and trying to figure out your reasoning behind the order of the days. I have one questions about it - I read somewhere on here earlier that training abs before leg day may be overtraining - my abs seem to recover pretty quickly, although I do have soreness for at least a day after training them.

Will this affect my squat? Should I maybe switch day 1 and 2 around?

Oh yeah as a side note- I usually don't like to train on Fridays because that is the one day of the week I drink. I'm kinda worried about the alcohol somehow taking away from my workout by hindering recovery. What do you think?

 

[chewyxrage]

^^

 

[Synpax]

Mine, just for the hell of it

day 1 - chest/tri/abs/forarms

(optional rest day)

day 2 - delts/legs (legs get about 70% of attention here - as they deserve it)

(optional rest day)

day 3 - back/bicep/abs/forarms

Day 4 - Rest

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Notice that you get double attention on the fast-recovery muscles like abs and forarms, and the split allows you to do a lot of great exercises without breakint the split limits - bench work, squats, deads, etc.