Do you got a good split idea??

[TRUEsoldier]

I have worked lots of different splits, and never even close liked any of them like I do the one I am on now. Just want to see what every body else's split looks like!!!
Please post the day with muscles you do, and the common work outs that you do with them. Please also explain why you set it up this way!!!

here is mine:

Sunday:
Chest(heavy)
incline BB bench, Flat DB bench, incline DB fly
Traps
BB shruggs, DB shruggs
Quads(light)
Leg extension held at extended postion during reps
Calves
Standing Calf raises
Monday:
Back(thickness)
Deads, T-bar row, DB rows
Shoulders (front,side)
Arnold presses, BB press front, db lateral raises
ABS (lower)
leg raises
Tuesday:
OFF
Wednesday:
Arms (tri's, Bi's, Forearms)
CG bench, Reverse Grip bench, Rope press downs, str bar press downs
Standing bb curl, preacher db curl, alt db curl
Hammer curls, wrist curls
Abs (obliques)
Thursday:
Quads(heavy), Hams, Calves
Squats(cant for now cuz of injury), leg press, leg extension,
SLDL,leg curls, standing BB calf raises
Friday:
Chest(light)
speed bench, chest dips
Back(width)
wg pull ups, sg pull ups, reverse grip pull ups, lat pulls
ABS (upper)
Saturday:
OFF

that is my basic routine,
~ I hit chest and quads twice a week to stimulate more growth, but one of the times is really light, just to get the tightness!
~ I hit calves twice a week cuz they lag, and they dont see to overtrain all that easy
~ I hit back twice a week to be able to focus on both reasons for back growth seperately
~ I only hit arms and shoulders once, due to how fast they grow, and how often they are used as secondary muscles on the other movements
~ I only train abs 3x a week, cuz I belive mine are strong, just not really visible and understand you get that with your diet!


Well that is my routine currently, and I love it!!! But am always looking to expand my opinions on routines!

I would love to see other peoples routine to get ideas, and their reasons why they train like that!!!

Peace

 

[ghettostudmuffin]

Ok, this is what my routine looks like right now, but it can change slightly at anytime. At the beginning of each workout or at least sometime before I leave I'll do a set of 3 GHR reps with bodyweight only except on leg day where I do them weighted. I just instituted this cuz I want sick hamstrings. I will add a rep a week until I'm doing like 3x10 BW only easy before each workout.

Monday-heavy chest
Glute/Ham Raise BW only
Barbell bench-week 1-1x8,6,4,3,2,1 at 90% of 1rm-week2-10x3-week3-5x5-repeat at 5lbs higher
Alternate each week DB bench 1x6-10 and Hammer wide chest 1x8-15
Cable crunches 1x15-25

Tuesday-Leg Day
Squats-warmups to 6x1, may throw some double and triples while working up, but mostly singles in 10lbs jumps starting at 95lbs to top sets
Glute/Ham Raise 3x5 BW+
Leg Press 1x15-20
Calf Raise 1x5-12
Donkey Calf Raise 1x8-15

Wednesday-Rest

Thursday-Light Chest-shoulders/triceps
Glute/Ham Raise BW only
Alternate each week Seated DB press 1x12,10,8,6 and Standing BB press up to heavy, but not max single, double or triple
Alternate each week BB incline 1x8-12 and 1x12,10,8,6
One Arm lateral raise 1x12,10,8
Alternate each week CG bench 1x8-12 and BW dips max
Elbows out DB extensions 1x6-10
Skullcrusher to throat 1x6-10
CAble pushdown 1x10-15

Friday-Back,biceps
Alternate each week Barbell deadlift 5x5 and DB stiff-legged dead 1x12
Back extension 1x10 weighted
Any combo and order of back exercises for 1-2 sets each for around 5-8 sets for lats using reps between 6-15
2-3 trap exercises for 1 set each for 12-20 reps each set
Hanging Leg Raises 1x10

Any exercises I have alternating is too keep it fresh and cause the body to constantly have to adapt to a slightly different load hence making it grow stronger and bigger faster with less likelyhood of a plateau. Anything with reps 5 and under is for power and strength, anything with reps over 5 is for size, although the multiple sets and low reps build size too.

Every muscle gets hit directly once a week except basically chest, shoulders and triceps because mine seem to like alot of volume, or at least alot of volume by my standards. Abs used to do crunches and leg raises each twice a week, but after building up to cable crunches with 160x25 reps and hanging straight leg raises to the bar my abs can't fully recover if the exercises are done more than once a week each. Of course heavy pulling and squatting taxes them alot so this is why also.

In The future I may specialize on bodyparts one at a time. Basically whatever my routine is at the time it will stay unchanged, but
I'll add in a couple of sets for whatever muscle I want to work an extra day or 2 each week.

Well that's what it currently is.

 

[Guinness5.0]

I recently started a new split and the 5x5 routine and so far I'm loving it. I'll list my 5x5 movement, which won't change, and two typical accessory movements , which will change periodically. BTW I'm trying to improve chest as it's my biggest weakness, as well as calves. I really like the way I can obliterate a muscle group and it still feels rested enough when it comes around again. Also, delts are a strong point for me, so if someone were is the opposite position (strong chest, weak shoulders) they could switch the two.

MON-chest/abs
5x5 BB bench (doing it w/ elbows at 90 degrees has already made a world of difference in three weeks)
Acc. DB incline, cable crossovers
TUE- Back/traps/calves
5x5 deadlift
Acc. Hammer Strength narrow pulldowns, one arm db rows, shrugs, standing and seated calf raises
WED-delts
5x5 Military
Acc. lateral rasies, rear delt machine
THURS-off
FRI-arms
Bis 5x5 Standing BB curls
Acc. incline curls, hammer curls
Tris 5x5 cose grip bench
Acc. French press, rope pushdowns
SAT-legs
5x5 squats
Acc. hack squat, leg extensions, ham curls, one leg ham curls, standing and seated calf raises

My strength is going through the roof on my accessory lifts.