Everyone post your training split, day 1, day 2 etc.

[Valdez]

just the basics, you don't need to post the exercises unless you want to. and type about how many minutes/hours it takes to complete your workout.

for me:
off-season:
day 1: chest shoulders triceps (push)
day 2: back traps biceps rear delts (pull)
day 3: off
day 4: legs
day 5: off
day 6: off
day 7: repeat

cutting for contest:
day 1: chest shoulders triceps (push) + 30-40 min cardio
day 2: off
day 3: back traps biceps rear delts (pull) + 30-40 min cardio
day 4: off
day 5: legs + 30-40 min cardio
day 6: off
day 7 *depending on how I feel either another rest day or I repeat the cycle.

my workouts are usually all 45 min to 60 min MAX. btw.

 

[The Dude]

Day 1: Back & Abs
Day 2: Chest & Calves
Day 3: Cardio (or skip and go right to Day 4 depending on how I feel, how I'm recovering)
Day 4: Thighs & Abs
Day 5: Shoulders & Arms
Day 6: Cardio

workouts are 80-90 minutes

 

[blood_drinker]

the dude, why are your workouts up to 90 minutes long? Is this including cardio? Otherwise, you are crazy!
After 60 mins of training a catabolic hormone is released and it is definetely not appropriate if you're looking to gain mass. (please , does someone have detailed info on the subject?)
valdez keeps it to 60 mins for the same reason as i do, i assume.

valdez?

 

[blood_drinker]

0 yeah , btw, i copied your training split valdez.
i love it

 

[Valdez]

to each thier own

I used to train for 2-3 hours! it was alot of fun and I had great endurance. I'm not gonna say it's wrong to train long but if your after size that's the wrong approach.

blood-drinker: which routine? the 3 day? that's my favorite right now.

 

[Tuna Guy]

1. chest + biceps
2. legs
30ff
4.shoulders + triceps
5. back + traps

abs whenever
about 45 mins each workout, has been getting longer recently though.

 

[The Dude]

Chill blood drinker. First of all I'm not a nut who does cardio 90 minutes. Second of all, when lifting, I do what I do and it works for me. Now count back from 10....

 

[tomcat]

1.) Chest and Tri's
2.) Back and Bi's
3.) Heavy Cardio(60 min straight) and Abs
4.) Legs
5.) Shoulders BIG TIME

15 Min Cardio Warm up each day
Chest / Tri's 2 hours
Others 1.5 hrs

 

[BigAndy69]

6 day split right now:

Day 1: Back, lateral and rear delts, traps

Day2: rest

Day3: Arms, forearms, abs

Day4: rest

Day5: Chest, front delts, rotator cuffs

Day6: rest

It is an unusual routine with no leg work that focuses on rehabilatation for an injured shoulder and bring my arms up a little. I also do cardio or I walk 3 times a week about 30-40 mins each time.

 

[supersizeme]

4 day split

Mon: legs
Tues: shoulders/tris
Thurs: back
Fri: chest/bis

45-60 mins

 

[Milhouse]

Just changed mine to reflect how busy I see the gym is for certain Bodyparts on some days plus whatever week points (for me arms is weakest, chest is probably the least prioity) Legs arent weak but nobody seems to do em monday so its a good day to do em lol.

Sunday(dAY1) Arms, forearms
Monday(day2)Legs
Tuesday(day3) shoulders,calves
Wed(off or I go to day 4)
Thurs(day4) Back Traps/low back *I actually alternate between power clean type moves and deadlifts each week for traps low back, works for me
Friday(day 5) Chest, Calves

Sometimes I may go the full monday to thurs all out and take friday saturday off, but I usually need a day off after 2-3 days

Cardio right now is in the am 4-5x week for 40 minutes and an easy 15-30 minutes post workout at night.
I am losing fat and retaining muscle this way and I get to eat a little extra so I don't mind the extra work

Mass building I would generally do the above split only 2 on,1 off but do chest only every other week

 

[fflaque]

Day1: Shoulders/abs
Day2: Quads
Day3: Biceps/lats/abs
Day4: Chest/tris
Day5: Hams/calves/abs

Also 2 days of 3 mile runs

 

[Tuna Guy]

why cant you train for longer than 60 mins?

 

[The_Eviscerator]

Day 1
Forearms, Biceps, Back, Abs

Day 2
Hip Dominant Exercices, Shrugs

Day 4
Forearms, Triceps, Shoulders, Chest, Abs

Day 5
Quad Dominant Exercises, Calves

I change every 3-4 weeks, combining different muscles and changing the order does a body good!

 

[Dr. E]

Day 1: am: 40 min cardio + abs
Day 2: am: 40 min cardio, pm: Chest + Triceps
Day 3: am: 40 min cardio + abs
Day 4: am: 40 min cardio, pm: Back + Biceps + calves
Day 5: am: 40 min cardio + abs
Day 6: pm: shoulders + dead lifts + squats + leg curls
Day 7: off


The Doc

 

[theman43]

Day 1: Chest and Forearms
Day 2: Legs, Calves, and weighted Abs.
Day 3: Back and Traps
Day 4: Shoulders and Triceps
Day 5: Biceps, Neck, and light Abs
Day 6: Off
Day 7: Off
Workouts last between 45 and 60 mins., including warm up.

 

[COOKSTER]

Great workout Valdez. Fits in perfect with my lifestyle, but I find it hard to fit in 45 - 60 mins. I only do 2 to 3 exercises per body part and also run out of intense steam quickly. Any suggetions ??

 

[b fold the truth]

Here is my basic strongman training set up. Heavy heavy weights (1-4 reps mostly), thick bars, thick dumbbells, lots of rest.


Sunday: off

Monday:
Bench Press, 2-4 sets
Incline Bench Press, 2-4 sets
Cl Grip Bench Press, 2-4 sets
Clean & Press, 4 sets
Crucifix Hold, 4 sets for time
Farmer's Walk

Tuesday: off

Wednesday:
Zearcher Squats, 5 sets
Squats, 1-3 sets
Leg Curls, 3 sets
St Calf Raises, 2-3 sets
Sled Pull (harness) 3-5 light sets

Thursday: off

Friday:
Chins, 2 sets
Rev Grip Rows, 2-3 sets
Dumbbell Rows (optional) 1-2 sets
Deadlifts, 4-5 sets
St Bar Curls, 2-5 sets

Saturday:
Tire Flip, 1-2 sets
Sled Drag (facing sled), 1-3 sets
Truck Pull (harness), 1-2 sets
Farmer's Walk, 1-3 sets

B True

 

[Tuna Guy]

Cookster, im in luton.

 

[pinkbunny55]

splits

Cutting: 12 to 15 weeks
Monday 60 mins cardio morning
Legs afternoon + 20 mins cardio
Tuesday 60 mins cardio morning
abs, back, calves afternoon+ 20 mins cardio

Wednesday Ab tape at home in morning

Thursday 60 min cardio morning
Shoulders, chest afternoon + 20 mins cardio

friday 60 mins cardio morning
Bis and tris afternoon afternoon + 20 mins cardio

Building is low reps at high weights with no cardio in the mornings and I eat like a horse - 12 weeks or so

Weekend is off time to sleep and recover so I am fresh for the killer legs on monday
Cardio is walking for now.
Between the cutting and building cycle - I take off at least one week just so I dont get burnt out.

Bunny

"This is who we are"

 

[BillyATO]

I'm doing a routine I got from BigAndy69 that seems to be doing me A LOT of good...

Monday Chest/Tris
Tuesday Legs
Wednesday (rest)
Thursday Back/Bis/Forearms
Friday Delts/Neck/Abs
Saturday (Lawn/Garden work (2.5 acres to take care of by myself )
Sunday (rest)

 

[lunatic calm]

DAY 1- CHEST/ BICEPS
DAY 2- BICEPS/CHEST
DAY 3-CHEST
DAY 4-BICEPS
DAY 5- CHEST and ummmm...oh yeah BICEPS
DAY 6-CHEST/BICEPS
DAY 7-REST(LIGHT CHEST AND BI DAY)

I DON'T DO LEGS CUZ I RUN. MY ARMS ARE WAY SMALL. I JUST CAN'T GET EM TO GROW. WHY DAMN IT?!
I'M 16 AND BEEN LIFTIN FOR 6 WEEKS. I'M THINKIN OF STARTING A SUS/DBOL/TEST/ANADROL STACK IN THE NEXT WEEK OR SO IF MY ARMS DON'T GET BIGGER.

I'M SORRY BUT I COULDN'T RESIST. I SEE THIS SHIT MORE THAN I CARE TO.

 

[Drifter]

This will probably look familiar

Mon - Chest/Tri's
Tues- Back/Bi's
Wed- Shoulders/Traps/Forarms
Thur or Fri - Legs/Calves

Since my legs are pretty skinny I'm thinking of doing the following...

Mon - Legs/Calves
Tues- Chest/Tri's
Wed- Back/Bi's
Thurs- Shoulders/Traps/Forearms
Fri - Legs/Calves

I usually do abs at least once a week and usually twice.

 

[MICHLDAV]

DAY1: Chest(2 excersices), shoulders(2 exc.), abs(1exce
day2: back(4 excers.), triceps(2excers.)
day3: legs(3 excersices.), biceps(2 excercises).
I normally go mon-fri:
mon=wo1 tues=wo2 Wedns=wo3 thurs=wo1 frida=wo2
rest sat & sunday, continue monday with wo3
tuesday=wo 1
Any critique??
Am I training to much?
Cardio depending on cutting vs building(when cutting, 4-5 times a week.)
THANKS,
MICHLDAV.

 

[Tuna Guy]

Maybe swap shoulders and triceps and stick the biceps on tuesday.

 

[OriginalBigCat]

Day 1 -Back
Day 2 -Chest
Day 3 -Abs & Calves
Day 4 -Arms
Day 5 -Shoulders or Legs
Day 6 -Off
Day 7 -Abs & Calves
Day 8 -Repeat cycle

I do 30 - 45 minutes of intense cardio following my weight training which usually lasts an hour, give or take 15 minutes. I alternate training my shoulders and legs every other week as they are my strongest bodyparts and hitting them every 2 weeks is suffice.