What muscles do you group?

[RGS83]

I don't understand how some of you do it!! Maybe I'm just a weakling (even more) since taking a while off after Laser Eye surgery - but i tried to do a Chest/ Tri workout the other day, as opposed to my Chest/ Bi workout (haven't done in a while remember), and I couldn't do jack... Could CloseGrip BP barely anything after my chest...

Anyways, what do you guys group? I'm trying to hammer out a new routine I can live with... I generally workout at home (bench, bar, free weights, NO SPOTTER), but may be making a trek to a gym for legs when avaliable (limited)

TRYING to hit every muscle group twice a week, BUT just via rotation, every other week one muscle group (or workout day) only gets hit once.
What can I group: Chest, Bicep, Tricep, Shoulders, Back, Legs

What do you guys think??

...also, what are you opinions on rep/set, intensity on a routine like this?
Chest ex. 4 sets 6-8 rep - DB press, 4 sets 6-8 rep - Incline DB press, 3 sets 10-14 reps - flies?? too much, not enough?

 

[UA_Iron]

day 1: chest and biceps
day 2: off
day 3: legs
day 4: shoulders and triceps
day 5: off
day 6: Back and traps
day 7: off

 

[musketeer]

day 1: chest and biceps
day 2: off
day 3: legs
day 4: shoulders and triceps
day 5: off
day 6: Back and traps
day 7: off

That's pretty much mine.

V. similar to Dorian Yates'.

It's taken me 10 years to settle on this!

 

[ruggermu]

Can you guys gain weight hitting a muscle once a week? I'm jealous, if I only hit 'em once a week I just tread(SP) water.

 

[musketeer]

Seems like 10 years ago everyone who was serious did each bodypart twice a week.

Nowadays most people seem to have a 6 or 7 day cycle.

I wouldn't worry too much Rugger, Ronnie still hits it twice a week!

 

[mm107]

Monday:
For Calves:
Seated Calf Raise
Standing Dumbbell Calf Raise

For Quads:
Barbell Full Squat
Barbell Hack Squat
Dumbbell Squat

For Hamstrings:
Dumbbell Lunges
Lying Leg Curls
seated Leg Curl

Tuesday:
For Biceps:
Alternate Incline Dumbbell Curl
Barbell Curl
Drag Curl
Incline Dumbbell Curl
For Triceps:
Decline Dumbbell Triceps Extension
Reverse Grip Triceps Pushdown
Standing Dumbbell Triceps Extension

Wednesday:
CARDIO ONLY

Thursday:
For chest:
Regular Bench
Incline Bench
Decline Bench
Cable crosses
Butterflies

For Shoulders:
DB crucifix holds
Seated military press
DB side laterals

Friday:
For Traps:
DB Shrugs
Or
BB Shrugs

For Back:
Bent Over Two-Arm Long Bar Row
Middle Back Shrug
Stiff-Legged Dumbbell Dead lift


MORNING CARDIO
45 MINS @ 80%mhr
after lift cardio
20 MINS HIIT

SAT SUNDAY
OFF BUT STILL MORNING CARDIO!

BASICALLY your routine just edited with my excersices
3 dif types of excercises, also 8-10 reps or untill failure.

P.S. i dont do more then 3 excercises per group, unless its chest. I just listed the excercises that i have in my routine also. I hope this helps. Edit it to your needs.

 

[Steve The Bluesman]

I have always went with oppsing muscle groups.

1. Chest/Back
2. Arms/shoulders
3. Legs


Bluesman

 

[RGS83]

it's weird, i kind of like the idea of once per week, but in the grand scheme, I feel like i'm not doing it enough
I'm going to try out a cycle of 2x a week, but for everyother week rotation where one group is hit once... still have to tinker with muscle grouping though :\

mm107 - thats some hardcore cardio... Kudos!! I wish i had that in me, i'm a vegtable in the morning!

UA Iron - what kind of rep/set are you doing on your routine?

Musketeer - when you're hitting it once a week, how does your routine shape up?


Later guys!

 

[mm107]

i was a vegatable, now i just started that routine, it is fuckin hard as hell to do! lol. but hey
100% effort= 100 % gains =]

 

[UA_Iron]

it's weird, i kind of like the idea of once per week, but in the grand scheme, I feel like i'm not doing it enough
I'm going to try out a cycle of 2x a week, but for everyother week rotation where one group is hit once... still have to tinker with muscle grouping though :\

mm107 - thats some hardcore cardio... Kudos!! I wish i had that in me, i'm a vegtable in the morning!

UA Iron - what kind of rep/set are you doing on your routine?

Musketeer - when you're hitting it once a week, how does your routine shape up?


Later guys!

The idea behind my split is that essentially each muscle group is hit twice a week, once directly and once indirectly.

Chest and biceps:

Bench press: warmup, 1x10, 1x8, 3x6
Incline DB Press: 1x10, 2x8
Incline DB flyes: 1x10, 2x8
Pecdec: 1x10, 2x6

BB Curls: 1x10, 2x8, 1x6
Preacher EZ bar curls: 1x10, 1x8, 2x6
Hammer Curls: 1x10, 1x8, 1x6
Cable Curls: 1x10, 3x6

Legs

Squats: 1x10, 2x8, 1x6
Deadlifts: 1x10, 2x8, 1x6
Leg Extensions: 1x10, 2x8, 1x6
Calf Raises: 1x25, 1x20, 1x18, 1x15
Seated Calf raises 1x25, 1x20, 1x18, 1x15

Shoulders and Triceps

CGBP: 1x10, 1x8, 3x6
Weighted Dips: 1x10, 3x6
Upright Rows: 1x10, 2x8, 1x6
DB Press: 1x10, 1x8, 1x6
Skull Crushers: 1x10, 1x8, 3x6
Lateral Extensions: 2x8-10
Front Raises: 2x8-10
Maybe finish off with one arm cable extensions: 1x10, 1x8

Back

DB Rows: 1x10, 2x8, 2x6
Wide grip pull downs: 1x10, 2x8, 2x6
T-bar rows: 1x10, 2x8, 2x6
Suppinated close grip pull downs: 1x10, 2x8
BB Shrugs: 1x15, 1x12, 2-3x10
sometimes SLDL: 1x10, 2x8, 1x6

Those are rough as it changes quite often, the first set is always a warmup.