Thread: training

i would switch between day 3 and day 4 do legs before shoulders or stick a rest day between day 2 and day 3 and and also you can do rear deltoids with back.
Also i would recommend varying your routine you don't have to stick with the same plan, your body will tell you what to do sometimes, sticking rest days between workouts is also good.

examples:
day 1: back biceps
day 2 : chest shoulders
day 3 legs
day 4: very light chest 6 sets only then Triceps

Or
Day 1 : Chest Back
day 2 : legs
day 3 : shoulders triceps
day 4 : biceps

OR
day 1: chest back
day 2: legs
day 3: biceps triceps
day 4:shoulders

i do that often:
day 1Chest shoulders triceps
day 2 back biceps
day 3 legs-abs
day 4 chest 6 sets then Triceps 9 sets (30-40 min max)
day 5 back 6 sets then biceps 9 sets(30-40 minutes max)
day 6 light legs-abs(30 minutes)
day 7 rest

ok that works, im fresh to do whatever I make day 3 today.

Are you throwing in rest days or are you training 4 days in a row?

no i just go went work and schedule permit, which turn out to be about 4 days a week. sometimes i get 2 days in a row and never take more than 2 days off.

What ever split you use, I think the 2 on, 1 off, 2 on, 2 off is a good idea.

Moving on to exercises. Heres what I got so far

Back/Biceps
Lat pull downs
Bent Over BB Rows
Shrugs
DB curls
Preachers
Hammers
Wrist curls top and bottom

Chest/triceps
Flat BB bench
Incline DB bench
Rope pulldowns
Fly Machine
Skulls
Incline DB flys

Quad/Hams
Squat
SLDL
? another machine or 2 for both muscles

Shoulders/Calves
? make something up for me

shoulders:
3 sets behind the neck military press superset with dumbell lateral raises
3 sets front military press superset with front raises (front raises can be done with barbell or cable)
3 sets rear deltoid )on the machine or with dumbells)
you can add 4sets of trapezius shrugs

you can do rear deltoids and trapezius with back workouts then you can do presses 4 sets each instead of 3 sets

calves:
pretty simple you can use the calves machine, or the smith machine, or the leg press machine sometimes.
you do 4 sets with feet turned slightly out then 3 sets with feet turned slightly inward.

Doing triceps on shoulder day is preferable in my opinion.
You work the shit out your triceps on chest day, give them some rest! Then beat the hell out of them again.
Besides, after doing chest your triceps are fatigued and won't be able to move as much weight.

Originally Posted by ckcrown84

Doing triceps on shoulder day is preferable in my opinion.
You work the shit out your triceps on chest day, give them some rest! Then beat the hell out of them again.
Besides, after doing chest your triceps are fatigued and won't be able to move as much weight.

you can move triceps with shoulders and calves with legs , no need to separate calves from the rest of the legs

Originally Posted by Bonesaw

First, how does this sound?
day 1 back biceps
day 2 chest triceps
day 3 shoulders calves
day 4 quads hams

I'm all for better ideas but wanted to get this squared away first before I go over exercises.

Heres what I've been doing and like it
please critique,

workout 1, back/biceps
workout 2, shoulders/calves
workout 3, quads/hams
workout 4, chest/triceps

so far im really liking this layout.

roar I know i have said it once, but I will say it again!!
1) chest + biceps (or ignore biceps on day 1, much argument to be made for that0
2) back + biceps (if you don't do them on chest day). makes sense to do them on back day, being that you incorporate a lot of biceps.
3) rest
4) Shoulders + triceps
5) legs