Need a better routine

[WarriorPL]

This is my current routine

Monday: Chest
Tuesday: Bi's Tris
Wednesday: Shoulders
Thursday: Back, Bis Tris
Friday: Chest

Here's the problem... i want to get rid of the extra chest and arms day. Oh, and throw in legs, err. I usually come in on saturdays to do those, but im getting sick of it.

I want to be able to hit everything within 4 days, what do you think is the best split? I hit abs everyday btw.

 

[louden_swain]

No offense, but your current routine is no good. It is designed for those who want stick legs and those who are interested in overtraining the upper body. Your triceps are being trained 5 days a week!! Here are a couple of suggestions:

Routine #1

Day 1 - Chest and Arms
Day 2 - Legs and Abs
Day 3 - Back and Delts
Day 4 - REST
Day 5 - Repeat Cycle or REST

Here is my routine:

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

 

[WarriorPL]

Bump!

I really need a new routine.. i want to see other peoples variations. Mainly a monday-friday, 4day split.

 

[PolishHammer1977]

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

This routine is all you need man.

 

[DrBones]

Mon- Back
Tues - Chest
Wed - Off
Thur - Delts, bis/tris
Fri - Legs
Sat-off
Sun-off

 

[The Shadow]

OLD SCHOOL

 

[WarriorPL]

Since chest is my weak point, would it be smart to throw that in on day 1?

Monday - Chest + calves
Tuesday - Shoulders + Arms
Wednesday - REST
Thrusday - Back
Friday - Legs

 

[JG1]

here's mine:

Monday: Chest/Back/abs
Wednesday: Shoulders/Arms
Friday: Legs/abs

 

[big4life]

1) chest and bi's
2) legs
3) rest
4) back and tri's
5) shoulders and calves

 

[Citruscide]

I have a 2 on, 1 off routine... I've seen some pretty good gains with it in BOTH strength and size...

1. Back/Bi
2. Chest/Trap/Calves
OFF
3. Legs (squats, stiffydeads, hammy curls)
4. Shoulders/Tris

This way I'm hitting the major movers each right after off days... My back is getting a clean rest and so are my legs ... so I can put more energy into these muscle groups... hence, increasing the overall blast on my body

C

 

[WarriorPL]

I like the routine i suggested before, but i really don't liek the fact that i go arms and shoulders in the same day. I like to work my triceps and shoulders hard, and i like working them fresh.

 

[Legion Kreinak2]

The one you said isn't really that good, Wiz. Monday is chest, then Tuesday arms? That would hit tris two days in a row. I'm starting to get skeptical of my routine though, as well. It was a 5x5, and my tris seem to get overworked (I feel fine, but wondering if I worked 'em less, I'd make better gains).

Sunday - Abs
Monday - Chest/Calves
Tuesday - Bag Training
Wednesday - Back/Shoulders
Thursday - Abs
Friday - Legs
Saturday - Arms

That hits my tris on Monday, Wednesday, and Saturday. Should I try and change that up a bit? I still wanna do the 5x5, I love that, but it's time for a change anyway.

 

[JOKER47]

Here's mine:

Mon - Chest/tri's
Tues - Back/Bi's
Wed - Off
Thurs - Shoulders
Fri - Legs
Sat/Sun - Off

Shoulders are my weakest part, so they get their own day.
It was suggested to me some time ago to keep back and legs as far apart as possible to let my back recuperate. (I used to have them Tues - Back/Bi's and Thurs - Legs.) That was a big help for me as well.


.02,
Joker

 

[scruples]

Since chest is my weak point, would it be smart to throw that in on day 1?

Monday - Chest + calves
Tuesday - Shoulders + Arms
Wednesday - REST
Thrusday - Back
Friday - Legs

don't follow chest w/shoulders...

maybe:

M - Chest/Back
T - OFF
W - Arms/Shoulders
T - OFF
F - Legs

 

[Citruscide]

Wiz... the truth is, you are going to get 1000 different pieces of advice on when to work things... bis with back... bis not with back... the truth is YOU know how your body reacts to various workouts...

Once you get a schedule that you are comfortable with... we might be able to suggest various exercises for each muscle group that will maximize your workout... but as for WHEN you want to work what... you know how you can handle things better than we do... other than that... we'll keep giving you 200 different variations of routines... lol

Citrus

 

[02gixxersix]

i always work chest and tris in the same workout simply because prety much every excercise for ur chest involves a pressing movement and works ur triceps with heavy weight..........do ur chest routine then when ur done u will have a sick pump and its time to bang out ur triceps routine. I also always work back and bis on the same day since almost every back excercise involves some kind of pulling movement and works the hell out of ur biceps. i def agree with keeping the back and leg workout as far apart as possible. i work abs and calves in every workout but hit my calves hard on leg day and hit my abs hard on back day. try this it seems to work the best for me so far:

day 1: back and bis abs (light calves)
day 2: chest and tris (light abs and calves)
day 3:rest or do cardio and abs and calves
day 4:legs (light abs)
day 5:shoulders and traps (light abs and calves)
day 6: rest
day 7:rest

 

[eastarr69]

Mine:

D1: Chest-shoulders-Tri's
D2: Back-BI's
D3: Supposed to be off, do some light cardio and abs
D4: Squat-Calves
D5: Rest
D6: light cardio-abs
D7: Deads

E

 

[PolishHammer1977]

Wiz,

I'm curious? Did you decide on a routine yet?

 

[WarriorPL]

I already got a routine, but i don't know when to start it yet

My partner refuses to chagne routines, and also refuses to work back and legs.... but i don't have anyone else to work with

Come new years im joining a new gym, most likely ALONE.

 

[JOKER47]

My partner refuses to chagne routines,

Time to find a new partner.


QUOTE]and also refuses to work back and legs.... [/B][/QUOTE]

DEFINITELY time to find a new partner.


Joker

 

[Citruscide]

I already got a routine, but i don't know when to start it yet

My partner refuses to chagne routines, and also refuses to work back and legs.... but i don't have anyone else to work with

Come new years im joining a new gym, most likely ALONE.

Uhh... refuses to work back and legs??? Are you kidding me? the Back and legs are like the BIGGEST muscle groups on your body? so, he's left with shoulders, chest, bi's and tri's? Abs? Traps? A huge chest looks pretty fucking retarded without a back...

yeah, I've worked out solo for just about my whole life... I've had partners for brief intervauls of time (3months or so) but it never lasts...

Citrus

 

[WarriorPL]

Yeah i've learned that... this is my third partner.

He's gone as of january.

 

[louden_swain]

Yeah i've learned that... this is my third partner.

He's gone as of january.

Even if you don't have a partner to train with you can still have great workouts. Only you can depend on yourself on showing up to the gym. I wish you luck. Give us all progress reports on your leg and back training.