New Split

Brad224 · 06-10-2003, 09:21 AM

I've been on a 3 day split for awhile now:
M - Chest, triceps, delts
Th - Legs
Sa - Back, biceps & forearms

I usually manage to gets abs in there twice a week as well.

Because of time (summer vacations, etc.) I've had to modify things a little and actually tried doing just triceps, biceps and forearms yesterday and found that all my lifts were up (naturally because the muscles hadn't been pre-exhausted). So that led me to re-thinking my splits. How does the following look:
M - triceps, biceps & forearms
W - legs
Th - chest & delts
Sa - back

Would this allow enough time for recovery on the arms before they are indirectly worked on a chest or back day?

bludevil · 06-10-2003, 10:50 AM

Looks good to me as far as recorvery time is concerned. In my opinion though, I would switch to this
M - Chest
Tues - Legs
Thurs - Back
S - triceps, biceps & forearms

You need to train you bigger muscle groups when you are most rested and smaller ones (bi's and tri's) at the end of the week.

Brad224 · 06-10-2003, 10:55 AM

Thanks for the advice.

I had it laid out that way as a matter of logistics - I work out at two different gyms, one where I work and one near my home - and the schedule just presented itself that way. However, I might just switch when I use each gym and try what you've said.

Thanks again.

06-10-2003, 09:21 AM	#1
Brad224 Junior Member Elite Member Join Date: Jul 2002 Location: Blue Springs, MO Posts: 76	New Split I've been on a 3 day split for awhile now: M - Chest, triceps, delts Th - Legs Sa - Back, biceps & forearms I usually manage to gets abs in there twice a week as well. Because of time (summer vacations, etc.) I've had to modify things a little and actually tried doing just triceps, biceps and forearms yesterday and found that all my lifts were up (naturally because the muscles hadn't been pre-exhausted). So that led me to re-thinking my splits. How does the following look: M - triceps, biceps & forearms W - legs Th - chest & delts Sa - back Would this allow enough time for recovery on the arms before they are indirectly worked on a chest or back day?

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06-10-2003, 10:50 AM	#2
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	Looks good to me as far as recorvery time is concerned. In my opinion though, I would switch to this M - Chest Tues - Legs Thurs - Back S - triceps, biceps & forearms You need to train you bigger muscle groups when you are most rested and smaller ones (bi's and tri's) at the end of the week.

06-10-2003, 10:55 AM	#3
Brad224 Junior Member Elite Member Join Date: Jul 2002 Location: Blue Springs, MO Posts: 76	Thanks for the advice. I had it laid out that way as a matter of logistics - I work out at two different gyms, one where I work and one near my home - and the schedule just presented itself that way. However, I might just switch when I use each gym and try what you've said. Thanks again.