I'm kinda new to weight lifting... I've been in a strength and conditioning class for one year and that is the first time i worked out. So i know the basics and all that good stuff but i'm very weak. I can only bench 150 right now. I started working out everyday but I don't have a good split. I just do whatever i haven't done that weak and the muscle i will be training is also effected by whether or not i'm still sore from that muscle. Can you please help me with a split for a weak that will work all or most of the muscles.
Just to get stronger and lose some weight. I am 190 pounds 5 foot 9.5 inches...(ya i'm fat)... I'm pretty weak. ESPECIALLY MY LEGS. I never workout on them. I don't the right form for squatting. I have a hard time keeping the right form for 95 pounds on squat LOL. Please help me out and if anyone can help me get my squat form right it would be much appreciated. Thanks a lot guys
thursday: biceps and back
saturday: cardio/abs or maybe biceps and back again
sunday: rest or cardio/abs
The problem with this is that i hit triceps very hard and i'm sore till tuesday for my triceps. Like touch the muscle kinda sore. So it's hard for me to do chest on monday and i end up doing it on tuesday and my split gets messed up and stuff. Can you guys tell me a good split please.
You dedicate a whole day to triceps??? I insist on doing chest and arms relatively close together otherwise I experience the same issues. I am switching to a style right now where triceps are done on the same day, which is not uncommon. For me 6-8 sets of triceps is about the most I will ever do, and 5-6 sets for chest (heavy pressing).
If the way your routine is ordered is a problem, then change it.
2) Chest (or Chest then Back)
That was basically how I have been doing it. I have been doing chest on day one more lately, because pressing does require some of the lats. I throw in abs one or two days a week when I feel like it.
About the only thing set in stone is legs come LAST for me.
Day 1: Chest & Biceps
Day 2: Quads & Hamstrings
Day 3: Calves, Abs and HIIT cardio
Day 4: Shoulders & Triceps
Day 5: Back & Traps
Day 6: Calves, Abs and HIIT cardio
Day 7: Off or repeat cycle
Legs & Back I'll do from 15-20 sets
Chest, maybe 12 working sets
Shoulders, maybe 10-12 working sets
Triceps, 12 working sets
Biceps, 9 working sets
Traps, 9 working sets
damn that is a load of work there LAM
For me, when weight training i start suckin major a$$ if i try to go three days in a row so my current split is
day 1: legs/calves
day 2:shoulders/ 1 bicep/tri
day 3: off
day 4: chest/bicep
day 5: off
day 6: back/tri's
day 7: off
i work in cardio, abs, and calves whenever i see fit to doin them
"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall