Starting Work - New Split - Any Advice

[Xenith]

Hi All,

It was fairly leisurely in the recent past where I had a lot of time to devote to training, being able to train anytime, any day of the week indiscriminantly etc. However I am starting work next week and I need to change my split to suit. I used to have good results when doing a 5-day split around 2-3 years ago and plan to do so again. I do not fear overtraining as I won't be going for an hour or so like I have been, I will be going for around 40 minutes. How is this split:

Mon: Chest and Abs
Tue: Back and Calves
Wed: Shoulders and Abs
Thursday: Quads/Hams
Friday: Arms and Abs

A few reasons I though about doing it as above
- abs 3x a week as that is what they respond to best. I have tried everything from once every 2 weeks to every day, and 3x a week has worked best for me
- chest followed by back as there are no major opposing groups
- shoulders on wednesday as this is not an very heavy workout so it's a bit of a respite between heavy back and heavy legs
- arms on friday, well out of the way of chest/back to prevent overtraining to the bis/tris

How does that look? Workout will be short and intense. 30-40 minutes, with maybe 10-15 minutes light cardio (which I always find to be important to me, and cannot be separated unfortunately due to time constraints).

X

PS. If you need me to describe the actual exercises/sets let me know, perhaps that may need some tweaking.

 

[TRUEsoldier]

Hi All,

It was fairly leisurely in the recent past where I had a lot of time to devote to training, being able to train anytime, any day of the week indiscriminantly etc. However I am starting work next week and I need to change my split to suit. I used to have good results when doing a 5-day split around 2-3 years ago and plan to do so again. I do not fear overtraining as I won't be going for an hour or so like I have been, I will be going for around 40 minutes. How is this split:

Mon: Chest and Abs
Tue: Back and Calves
Wed: Shoulders and Abs
Thursday: Quads/Hams
Friday: Arms and Abs

A few reasons I though about doing it as above
- abs 3x a week as that is what they respond to best. I have tried everything from once every 2 weeks to every day, and 3x a week has worked best for me
- chest followed by back as there are no major opposing groups
- shoulders on wednesday as this is not an very heavy workout so it's a bit of a respite between heavy back and heavy legs
- arms on friday, well out of the way of chest/back to prevent overtraining to the bis/tris

How does that look? Workout will be short and intense. 30-40 minutes, with maybe 10-15 minutes light cardio (which I always find to be important to me, and cannot be separated unfortunately due to time constraints).

X

PS. If you need me to describe the actual exercises/sets let me know, perhaps that may need some tweaking.

Split looks really solid!!!
how many sets per muscle group do you plan on doing? what will be the rep ranges? what are your stats? and how much expereince do you have lifting??

but looks good bro! keep a journal going, it is great to have people read what you are doing and give you advice and words of encouragement while traveling the long road to the body you want!!!

Peace

 

[Xenith]

Hi There,

I am 22, 1.78m tall, 65kg. Been training for around 4 years.

Rep ranges 6-8, 12 for warmups. I find that higher than average volume works best for me (eg. 14 sets for chest) but I do things quick and intense so I am in and out of the gym. Where there is a "/" it means I often alternate weekly between two exercises.

Mon: Chest and Abs
Incline DB/Incline BB x 4
Decline BB/Decline DB x 4
Chest Dips x 3
Flyes x 3
Abs x 3 (what works for me is choosing 3 exercises and doing 3 heavy supersets quickly)

Tue: Back and Calves
Deadlift x 4
Pullups/Wide Pulldowns x 4
Shoulder Width BB Rows x 3
One Arm Long-bar Row x 3
Seated Calve Raises x 3
Donkey Raises/Hack Squat Calves x 3

Wed: Shoulders and Abs
Front BB Press/DB Shoulder Press x 4
Standing/Lying Laterals x 4
Rear Delts x 3
Shrugs x 3
Abs x 3

Thursday: Quads/Hams
Squats x 5
Legpress/Hack Squats x 4
Extensions x 3 (often a 3x dropset)
SLDL x 3
Lying/Standing Ham Curls x 3

Friday: Arms and Abs
Straight BB Curls x 4
Spider Curls/EZ-Bar Preacher x 2
Incline DB Curls/Hammer Curls x 2
CG Benchpress x 4
Skullcrushers x 2
Tricep V-Bar/Rope Pushdown x 2
Abs x 3

X