-->Splits, Splits and more Splits, POST YOURS!

[doubles1]

hey fellaz just seeing what you guys do while on the sauce for your split or for that matter your split in general...

i did a search to see if we covered this and nothing came up really so i figured we could talk about organizign the bodyparts the best way...


heres my current split maybe looking to change, (maybe i said!) has worked great....

M: chest/bi
T: quads/hams/forearms
W:OFF
Th: delts/calves/abs
F: back/traps/tris

post your stuff up,

lataz

dankduke

 

[trial0r]

here

m-chest
t-legs/calves
w-shoulders
r-arms/forearms/calves
f-back
rest
rest

abs done when i feel like it

 

[b fold the truth]

I will be changing a few things in prep for my next contest...but here is my basic plan..

Sunday: ME lower and events
Monday/Tuesday: Optional tricep/rotator/lat feeder workout
Wednesday: DE lower
Friday: ME upper

B True

 

[Ingram]

1- Chest
2- Back
3- Legs
4- REST
5- Shoulders/Traps
6- Arms
7- REST

I throw in more rest days when I feel I need it.

 

[doubles1]

even off juice you guys feel 5 days isnt too much/??/?





POST YOUR SPLIT IF YOUR GONNA VIEW THIS!!!

 

[gettinlarger]

m - chest
t - back
w - arms
t - legs
f - shoulders

lately though, ive been resting on wednesday, and combining shoulders and tris, chest and bis, or shoulders and legs.

 

[b fold the truth]

Training 5 days a week just takes tooo much out of me.

B True

 

[coolcolj]

I like Poliquin's split

Day 1: Chest and back
Day 2: Quads and hams, calves and abs
Day 3: Off
Day 4: Shoulders, arms, and forearms
Day 5: Off


but if I were to use it I would make it like this

Day 1: Chest and back
Day 2: Quads and hams, calves and abs
Day 3: Off
Day 4: Shoulders, arms, and forearms
Day 5: Off
Day 6: Olympic lifts
Day 7: Off

That way I can use the gains from the week in the oly lifts!

Perfect

 

[Lumbuss]

If not on juice i wouldn't go more than 4 times per week. You need rest.

 

[Warblade]

m - legs
t - chest/tri
w - off
r - back/bi
f - delts/abs

Everyone does chest on monday at my gym. I had to switch my routine around. I like this much better now. No waiting for stations.

 

[jeremys]

well i tried a westside program, it was alright but i think i like bb more than powerlifting so i kinda switched back from powerlifting to bb. my split that gave me good results that i'll still be using is...

m - legs
t - off
w - chest/triceps
r - off
f - back/biceps

my traps get hit enough indirectly..and i dont train calves very often..i dont really have to...they just grow with the rest of me

 

[doubles1]

m - chest
t - back
w - arms
t - legs
f - shoulders

lately though, ive been resting on wednesday, and combining shoulders and tris, chest and bis, or shoulders and legs.

i like that a lot GL the way i would like to maybe do that routine is

m - chest/bis
t - legs/abs
w -rest
t- back/traps
f - shoulders/tris


whatchall think

 

[thefreshman]

Day one: Legs (just squats) , traps, calves

Day two: Chest, tris

Day 3: Back, Bi's,
* I feel shoulders get worked good indirectly from this day, no specific exercises


A day rest in between each.

 

[doubles1]

Day one: Legs (just squats) , traps, calves

Day two: Chest, tris

Day 3: Back, Bi's,
* I feel shoulders get worked good indirectly from this day, no specific exercises


A day rest in between each.

i dont think thats good at all wheres hams on that list???

and no shoulder day where do they get worked from?? incline benching is not enuf for sholders theres 3 heads on the shoul,

look at the other workout i posted above i thin kit looks very good to me...


dankss

 

[p03t1c]

sunday: dynamic bench
monday: max effort squat
wednesday: max effort bench
friday: dynamic squat

 

[doubles1]

sunday: dynamic bench
monday: max effort squat
wednesday: max effort bench
friday: dynamic squat

r u a powerlifter ?/

 

[warhawk]

nothing fancy, a simple pull, push, legs works well.

i have also had success with this:
mon - legs
tues - chest, tris
wed - rest
thur - back, bis
fri - shoulders, abs, calves

 

[capnnoway]

M - arms, chest

W - back, shoulders, legs

F - arms, chest

M - back, shoulders, legs

W - arms, chest


This is for On Juice Only!

Off juice requires more rest between body parts.

 

[big4life]

I work a rotating schedule so I'll just post the days I train.


1) chest and bi's
2)back and tri's
3)shoulders and traps
4)legs


As far as rest between days, it depends on the schedule.

 

[WantNoFatAssHo!]

8 Day splitt!

How 'bout this? I made it 'cause if i train my tris or bics they need more than a few days to regenerate so that they can assist in chest/back training.

* Back, Triceps
* REST
* Legs, Calves
* REST
* Chest, Biceps
* REST
* Shoulders
* REST

 

[nikkita]

mine is:

monday - quads/hamstrings/glutes and calves... abs

tuesday - off

wednesday - delts, bi's and tri's... abs

thursday - off

friday - chest and back... abs

 

[HulkRow]

M - legs
T - triceps/shoulders ...abs
W - biceps/forearms
T - back ... abs
F - chest

hows that?

 

[Ingram]

M - arms, chest

W - back, shoulders, legs

F - arms, chest

M - back, shoulders, legs

W - arms, chest


This is for On Juice Only!

Off juice requires more rest between body parts.

Juice or not, that doesn't look like a very good split.

 

[aurelius]

my traps get hit enough indirectly..and i dont train calves very often..i dont really have to...they just grow with the rest of me

Right. Aren´t you the 14 year old that has like 200 pounds plus of LBM?

 

[thefreshman]

i dont think thats good at all wheres hams on that list???

and no shoulder day where do they get worked from?? incline benching is not enuf for sholders theres 3 heads on the shoul,

look at the other workout i posted above i thin kit looks very good to me...


dankss

My leg workout is something new I'm trying for my power training for my sport. Its just alot of squats. My hammies do get sore from the negatives in squats, although I might start doing leg curls. I'm just tired as fuck after my 7 sets of heavy squats. Shoulders are growing good. Rear gets worked synergistically with my back routine, and front worked really hard on my chest day. Nothing really major for the middle, but everything seems to be growing. If I have energy at the end of my routine I do some front lateral raises, which isnt often. I think I'm gonna throw in military press, see how the results are.

 

[Paulos]

Monday - Back/Biceps
Tuesday - Off
Wednesday - Chest/Triceps
Thursday - Off
Friday - Legs
Saturday - Shoulders/Forearms
Sunday - Off

Abdominals whenever.

 

[doubles1]

nice posts fellaz....

keep up the goodwork...

 

[p03t1c]

yeah i'm a powerlifter. i didnt include the sled dragging since i dont always do this but that is my split.