What about this split?

[emptywallet]

Ok, Saturday and Sunday the gym are empty, so those are definite training days. I would prefer days off to be in the week.
This is the split I usually go by:

Sunday - legs
Monday - chest
Tuesday - back
Wed - tri's
Thurs - bi's
fri - shoulders
Sat - traps

This is what I'm thinking of:
Sunday - Chest
Monday - Back
Tues - Off
Wed - Shoulders
Thurs -Legs
Fri - Bi's/ Tri's
Sat - off

What do you think of that? Any other suggestions? The first routine has worked really well for me. Any advice on the second one or does anyone have a better one?

 

[needsize]

I like this one a lot better, but since there is so much overlap between the areas, I really prefer to combine back and shoulders into the same day/workout

 

[emptywallet]

I like this one a lot better, but since there is so much overlap between the areas, I really prefer to combine back and shoulders into the same day/workout

So,.....3 days off instead of two?

 

[needsize]

So,.....3 days off instead of two?

I know every one is different but after many years experimenting that's what worked best for me

 

[Lord_Suston]

your ti's day is too close to chest, I know that I would not be able to put max effort on chest if my tris were that sore, if you want put it on the same day or you might want to switch the day with legs to give an extra day to recover....

 

[emptywallet]

your ti's day is too close to chest, I know that I would not be able to put max effort on chest if my tris were that sore, if you want put it on the same day or you might want to switch the day with legs to give an extra day to recover....

So doing tri's right after shoulders? Do alot of people still do chest/tri's back/bi's sort of thing?

 

[louden_swain]

Try training 4 days a week and resting 3 days a week.

 

[spatts]

Good advice. The extra rest is a good idea. My personal experience has been to keep back and legs as far apart as possible.

 

[louden_swain]

My personal experience has been to keep back and legs as far apart as possible.

I strongly agree with this! I cannot squat heavy with a fatigued back or go heavy on deadlifts with trashed legs.

 

[emptywallet]

oK, Ok, last try here.


Sunday - Chest
Monday - Back
Tuesday - OFF
Wed - Tri's/Bi's
Thurs - Shoulders/Traps
Fri - OFF
Sat - Legs

**OR**

Sunday - Chest/Tri's
Monday - Back/Bi's
Tuesday - OFF
Wed - Shoulders
Thur - Traps ( I really like destroying my traps)
Friday - OFF
Sat - Legs

**OR**

Damnit, I forgot the other one. Anyone?

 

[Lord_Suston]

Shouldn't do tris the day before shoulders I can't really pres with Max effort then. Try:

Back/ Bis
Chest/ Tr
Rest
Shoulder/traps
LEgs
rest
rest

 

[emptywallet]

Shouldn't do tris the day before shoulders I can't really pres with Max effort then. Try:

Back/ Bis
Chest/ Tr
Rest
Shoulder/traps
LEgs
rest
rest

Do you feel that doing tri's after chest, or bi's after back is beneficial? I mean I know I couldnt put max effort into them like i would want to, especially on back day, since after it I am a tired, tired man. I wouldnt achieve a good pump at all.

 

[PatBateman]

I got this split from a guy on this board who knows his sh, and let me tell you I find it to be superb!! Try it!

mon: chest
tues: hams/traps/bi's(this is the day I do deadlifts)
wed: off
thurs: shoulders/tri's
fri: quads(the day I do squats)
sat: back
sun: off

 

[louden_swain]

Try this split routine:

Sunday - REST

Monday - Delts and Biceps

Tuesday - Legs (including Calves) and Abs

Wednesday REST

Thursday - Chest and Triceps

Friday - Back and Calves

Saturday - REST

Look at this. . . .plenty of rest!

 

[Lumberg]

I strongly agree with this! I cannot squat heavy with a fatigued back or go heavy on deadlifts with trashed legs.

I'm going to have to third this opinion. I do an 8 day split with squats and deads four days apart. Works well.

Also scheduling your off day after legs is a good idea.

I combine chest with shoulders and do a little tri and bi work the same day, then hit arms again 4 days later. They are small muscles and in my case can be worked twice every 8 days.

Oh yeah I do shrugs on the same day as DLs too. Since DLs hit em anyways I just finish 'em off.

JC