Post up your current split!!

[KillahBee]

not every exercise you perform, just your split. I am looking at trying out new splits and am interested to see what my bros/broettes are doing right now.
Particularly interested in any splits that separate quads/hams/calves and even those that work delts/traps/lats separately.

 

[Smurfy]

mine is more basic than what you are looking for. sorry.

 

[wildonsquats]

Chest/Shoulders/Triceps/Upper Back/Lower Back/Grip Work

Biceps/Forearm/Squats/Hamstrings/Calves/Ab

 

[Apöllo]

Mon: Chest / Shoulders / Triceps

Thur: Legs / Back / Biceps

 

[KillahBee]

mine is more basic than what you are looking for. sorry.

I would still like to hear it, Smurf.

 

[SAGAT]

alright here we go, this is mine;

day 1 tris/bis
day 2 legs/calves
day 3 off
day 4 back/traps
day 5 chest/delts
day 6+7 off

all done in 5x5 fashion

 

[d3track]

mon- hams/bis
tue- abs/quads
wed- calves/chest
thu- abs/back/traps
fri- shoulders/tris
sat/sun-light acrdio one day, off the other

 

[KillahBee]

mon- hams/bis
tue- abs/quads
wed- calves/chest
thu- abs/back/traps
fri- shoulders/tris
sat/sun-light acrdio one day, off the other

this looks close to what I am looking at doing. the only difference with mine is that due to a rot cuff injury, I am not doing any chest workout for a little while. so, obviously that would change your split up a bit.

 

[Synpax]

on the 5x5 routine. 4 day cycle (1 day of rest, although I still do my chins and crunches on the rest day).

1 - chest/tri/abs/forarms
2 - back/bi/abs/forarms
3 - shoulder/leg/abs/forarms
4 - (rest)/abs

 

[Hazzz]

Day 1 Chest Arms
Day 2 Rest
Day 3 Legs
Day 4 Rest
Day 5 Back/ shoulders
Day 6 Rest

then repeat

 

[Sub-Zero]

mon- chest/tri/bis/abs
tue- abs/all legs but calves/back/traps
wed- chest/tri/bi/abs/shoulders
thu- calves/legs/back/abs

fri-sun off...i dont get it either, but my coach wants us doing it and since most of my lifts have gone up from it, and im a beginner, im not gunna argue-yet.

 

[SFLifter]

Day 1 - Chest/Bis (5x5)
Day 2 - Back/Tris (5x5)
Day 3 - Legs/Delts/Traps (5x5)
Day 4 - Off
Day 5 - Off
repeat

I've been doing bis with chest and tris with back for several months. Seems like most everyone else does it the opposite way. Would it be beneficial to me to switch, or does it really even matter? Thanks...

 

[strongsmartsexy]

mon - chest/back/abs/calves
tue - off/aerobics
wed - quads/hams/calves
thur - off/aerobics
fri - shoulders/tri's/bi's/abs/calves
sat - honeydo's
sun - honeydo's

 

[The Wenis]

sat - honeydo's
sun - honeydo's

chest/tri
back/bi
legs
shoulders/grip
off

abs ed

 

[callthedoctor]

chest/tri
back/bi
quads/hams
shoulders/calves

Days off depend on work/home schedule as well as energy levels based on how I've eaten the day before...try never to have more than one day off between any one sets...

 

[WalkingBeast]

It switches from time to time, but heres a good split that I like. An example from my journal:

Monday: Back,Lower back, and Abs
Tuesday: Upper chest (Incline Bench), Shoulders,Lower back and Abs
Wednesday: Triceps,Biceps,Lower back and Abs
Thursday: off
Friday: Upper Legs and Calves
Saturday: Chest (Flat Bench), Abs and Lower back
Sunday: off

 

[KillahBee]

It switches from time to time, but heres a good split that I like. An example from my journal:

Monday: Back,Lower back, and Abs
Tuesday: Upper chest (Incline Bench), Shoulders,Lower back and Abs
Wednesday: Triceps,Biceps,Lower back and Abs
Thursday: off
Friday: Upper Legs and Calves
Saturday: Chest (Flat Bench), Abs and Lower back
Sunday: off

a few questions / comments Beast:

a) damn that is a lot of lower back work!

b) what movements do you do for all your lower back work?

c) lmao @ "upper legs and calves" day - is their another part of the leg besides upper part and calves?!

 

[mekannik]

Monday - am cardio/abs
Tuesday - pm Heavy Olympic lifts
Wednesday - am cardio/abs
Thursday - am cardio/abs, pm assistant lifts (hams, calfs)
Friday - am cardio/abs, pm arms
Saturday - rest
Sunday - pm Speed Olympic lifts

 

[WalkingBeast]

a few questions / comments Beast:

a) damn that is a lot of lower back work!

b) what movements do you do for all your lower back work?

c) lmao @ "upper legs and calves" day - is their another part of the leg besides upper part and calves?!

Hey brother!! I only do 3-4 sets of hyper extentions at the end of my routines 3-4x a week. I do this along with ab work just to keep the core strong. That way I dont hurt myself deadlifting again! I often do the hyper extentions weighted, using 45lb plates. Something like this:

BWx15
45x15
90x12-15

Sometimes I may add an extra set. I hang the plates at arms length. I could add some more weight, but Id probabally need a spot to stack that 3rd plate on without it falling off. Im going to be deadlifting again anyway, hopefully, so I wont need to do these as often since Ill be getting in heavy lowerback work. Thats some bad wording on my part! Wasnt sure how to list my leg day and didnt give it much thought, haha. Since I do leg extentions and leg press only (above the knee) and then finish with calves for the time being. Im not training the hamstrings or hip flexors seperately, but the hamstrings get hit from the presses.