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boogersnax
New member
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MON: ARMS/ABS
TUE: SHOULDERS/TRAPS
THU: CHEST/BACK
FRI: LEGS
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MON: ARMS/ABS
TUE: SHOULDERS/TRAPS
THU: CHEST/BACK
FRI: LEGS
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What's your weight training split look like?
- Thread starter rjl296
- Start date
bigsonrising
New member
Him1 said:
Is it that hard to believe that 2 people can agree, run the IP's, I guarantee that mine's a .mil considering I'm in Kuwait, and I have no idea where Strong's from, but I'm guessin NY...
strongisland631, bigsonrising, i run a very similar split to yours...
Mon - Chest/Abs
Tue - Back/Calves
Wed - Off
Thurs - Tris/Bis/Forearms(not always)
Fri - Shoulders/Traps
Sat - Quads/Hams/Calves
Sun - Off
I only train abs once a week, and don't do any cardio. Two hours is a little too much for me though, i try to keep my workouts around an hour, and seem to get better results that way then going for longer than that...
Mon - Chest/Abs
Tue - Back/Calves
Wed - Off
Thurs - Tris/Bis/Forearms(not always)
Fri - Shoulders/Traps
Sat - Quads/Hams/Calves
Sun - Off
I only train abs once a week, and don't do any cardio. Two hours is a little too much for me though, i try to keep my workouts around an hour, and seem to get better results that way then going for longer than that...
Last edited:
Workout 1 - Back
Bent over rows( underhand grip - Yates style ) x 5 sets
Chin ups or lat-pull downs x 4 sets
Barbell shrugs x 3 sets
Biceps x 8 or 10 sets various exercises
Workout 2 - Chest
Incline barbell bench x 4 sets - can't flat bench right now(shoulder)
Dumbell flat bench x 4 sets
An isolation movement( cable flys, pec deck, whatever )
Triceps x 8 or 10 sets various movements
Workout 3 - Legs
Squat x 3 sets
Sumo deadlift x 3 sets
Leg press or box squat x 3 or 4 sets
Hams x 3 or 4 sets - Glute ham raises, leg curls, stiff leg dead
Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets
8 sets of arms( bi's maybe tri's - maybe bi's and tri's )
Bent over rows( underhand grip - Yates style ) x 5 sets
Chin ups or lat-pull downs x 4 sets
Barbell shrugs x 3 sets
Biceps x 8 or 10 sets various exercises
Workout 2 - Chest
Incline barbell bench x 4 sets - can't flat bench right now(shoulder)
Dumbell flat bench x 4 sets
An isolation movement( cable flys, pec deck, whatever )
Triceps x 8 or 10 sets various movements
Workout 3 - Legs
Squat x 3 sets
Sumo deadlift x 3 sets
Leg press or box squat x 3 or 4 sets
Hams x 3 or 4 sets - Glute ham raises, leg curls, stiff leg dead
Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets
8 sets of arms( bi's maybe tri's - maybe bi's and tri's )
v shape
New member
strongisland631 said:No offense but these workouts seem like a joke to me...supersetting back and shoulders, you can't possibly train these muscles effectively that way. Here is the ultimate juice split.
And by the way I am in the Gym for at least two hours everyday. This is by no means overdoing it because pros spend hours a day in the gym sometimes up to 5.
Mon- Chest / abs
Tues- back / calves
Wed- rest
Thurs- bis / tris / abs
Fri- Shoulders / traps / forearms
Sat- Legs / abs / whatever needs work ie. bis / tris
Sun- Rest or forearms / abs / calves (depending on how intense you are.
cardio three times a week for 30 to 45 min. Two hours of gym time doesnt count cardio. * you can switch arm day with shoulder day if your shoulders feel weak from tris. GOOD LUCK ALL!
Ive been using this routine for over a year now execept arm day and shoulder day are switched. My training partner and I have been growing like weeds from it.
bigsonrising
New member
WOW, that's 4 people with VERY similair splits.....Imagine that.
Goldprospector
New member
Mon. & Thurs. : Chest / Tri's/ SHoulders
Tues. & Fri. : Back / Bi's/ Forearms
Wed. & Sat. Legs
Tues. & Fri. : Back / Bi's/ Forearms
Wed. & Sat. Legs
