How's my routine?

[kimchee411]

Hey guys, let me know if you think my workout cycle is okay:

3 on/ 1 off

Day 1: Chest/Bis
Day 2: Back/Legs
Day 3: Delts/Tris
Day 4: Rest
REPEAT

I do 3 sets/3 exercises for each bodypart, working my way up from 10 to 6 reps, and try to switch up the exercises (but I always do bench on chest day... y'know every guy wants a good bench). I workout twice/day - in the morning and at night. In the morning I do a little bit of cardio after weights (like 10 good min) or hit the heavybag. In the evening I do 4 sets of 1 ab exercise after weights, e.g. crunches on one day, then the rotary torso machine the next day, then leg lifts after that.

I group "legs" into one workout instead of splitting quads/hams/etc cuz I'm not really concerned about getting huge legs. Back is mostly lats cept for maybe seated rows... I have a disc problem in my lower back so I'm afraid to do squats and deadlifts (I know, you should work your core). Anyway, I noticed a lot of routines have at least 2 days rest, but I'd like to get in most bodyparts twice/week - is this okay?

 

[Guinness5.0]

how long u been training for? I'm a big believer in hitting eah muscle group really hard once a week. THat's what works for me. I personally don't think you've got enough rest in that split but that doesn't mean it won't work- everybody's a little different. Still I think 85% of people (guess) would benefit from a split w/ more rest than what u listed.

 

[BOOEY]

I don't like hitting bi's the day before a back workout. Possibly switch Bi's with Delts

 

[6_pak]

The whole routine wouldnt benefit me at all. Doing back after bis isnt a good idea,IMO. I think your going to overtrain your biceps. If you switch day 2 and 3, then your shoulders want get any rest from doing chest. I dont see how your going to recover from this routine, but maybe you can handle it.

 

[MsBeverlyHills]

Hey guys, let me know if you think my workout cycle is okay:

3 on/ 1 off

Day 1: Chest/Bis
Day 2: Back/Legs
Day 3: Delts/Tris
Day 4: Rest
REPEAT

dont suggest you work back & legs on same day. try this split-

Day 1: Chest/front delts/ Bis
Day 2: Legs
Day 3: Back/ rear delts/ Tris
Day 4: Rest

 

[kimchee411]

how long u been training for? I'm a big believer in hitting eah muscle group really hard once a week. THat's what works for me. I personally don't think you've got enough rest in that split but that doesn't mean it won't work- everybody's a little different. Still I think 85% of people (guess) would benefit from a split w/ more rest than what u listed.

I've been training on and off for about 4 years. I'm just starting my 2nd week after a 6 month hiatus due to a back injury. I've had phases where I've hit each muscle almost twice/week and also once/week and I found bigger gains w/twice/week... but then again, I was also eating more and sleeping better at that time. What if I throw in another rest day b/w days 1 and 2 and also switch up back and delts? That would make:

Day 1: Chest/Bis
Day 2: Rest
Day 3: Delts/Legs
Day 4: Back/Tris
Day 5: Rest

Also, is it okay to do 1 ab exercise (4 sets) w/each workout or should I just treat them like any other muscle and dedicate more sets less frequently (though they do recover faster, right)?

 

[Guinness5.0]

I definitely think that looks a lot better. If it were me i would do tris after chest and bis after back, but some people think the way you have it is better. In any case that extra rest day should definitely net some gains.

 

[kimchee411]

I definitely think that looks a lot better. If it were me i would do tris after chest and bis after back, but some people think the way you have it is better. In any case that extra rest day should definitely net some gains.

Thanks! Now I expect to be yolked in no time

 

[mattcoltdawg]

More volume and more shcoking methods.

I spilt like this

chest/shoulders/tris
Back/bicep/forearm
legs
repeat