Help me Split up my workout

**TheDragon** · 09-03-2003, 04:51 PM

ok, i went back home for the weekend.. and one of my friends there has gotten huge (muscle of course). I told him i had started eating right (ive gone through the diet and nutrition forums and have a good layout) and that ive been running.

He got me into lifting.

not much, but mostly with dumbells, im 6foot tall 170lbs, and this is how my workout breaks down

4 sets of 30 pushups (10 regular, 10 wide hand, 10 triangle) i drop to 8 and then 6 on the 3rd and 4th set if i cant do them all.
---in between pushup sets i do
4 sets of 10 bicep curl with 15lb dumbells.
---then i move on to
4 sets of 15 "shrugs" with 15lb
---in between shrugs i do
4 sets of 10 tricep cruls -w- 15lb
---then i move on to
4 sets of 30 crunches (10 full situp, 10 crunches, and 10 leg crunches: where you lay on your back and lower your legs slowly and hold them an inch off the ground)
---in between crunches i do
4 sets of 10 dips

the whole thing takes about an hour and right now im on a 1 day on 1 day off schedule due to the muscle pain the next day, i need 2 arms to hold up a bottle of water to drink from

im taking 5g of creatine before my workout and Whey protein drink after.

my question is this, should i split up my exersises into consecutive days so i do like: mon - fri on.. and sat sun off, and just do more sets per day. Im assuming this would give my muscles that hurt time to heal while i work on other areas.

or is what im doing ok.
thanks in advance

.dragon

**gr81** · 09-03-2003, 08:53 PM

So you are doing a total body wo every wo. If that is all you havce time for than I guess it is OK, but if you can train during the week, I would recommend spliting up your wo's into two bodyparts or so per session. I would NOT workout every day monday through friday for sure, you need to let your body recover. Recovery time is when you build muscle, not in the gym. So in this forum and search for a beginner's basic routine and see how it fits you, beging doing basic comound movements like the bench press, squat, deadlift, powerclean, etc.. Of course take the time to learn and master the form and start pluggin away. Simple enough right?

**TheDragon** · 09-03-2003, 10:34 PM

yep, sounds easy enough, my deal is that i dont go to a gym, im strapped for cash at the moment, so im doing all my workout at home with only barbells and other non weight exersises. So i guess what im looking for is what would be the best way to do this at home, total body on one and off the next or 2 on 1 off splitting body parts up.

if the second way is better, my question is what areas do i group together.

also i didnt mention it but on the off days i swim, i stopped running and started swimming instead.

but yes, im able to w/o every day.

.dragon

**gr81** · 09-03-2003, 10:38 PM

split them up.

**TheDragon** · 09-03-2003, 10:52 PM

does it not matter what i group together, can i do like this:

mon
arms/back

tues
abs/chest

wed
off/swim

thurs
arms/back

fri
abs/chest

sat
off/swim

sun
cardio

???

**TheDragon** · 09-04-2003, 12:32 PM

ok.. well ill just try it the way i outlined and let you all know how its working in 3 or 4 months.

thanks

**NOTD** · 09-06-2003, 02:21 PM

I think you should go ahead and spend some money on a gym. At 6 foot you're a decent size and it seems you're lifting kind of light. Even if it's heavy now, once your body starts adjusting it you'll need more weight. Also, a good gym has just about everything you need to work your entire body. If you're just starting off I'd recommend a 3 day split with 1 rest day between each.
Something like this:

Mon Chest/Back
Wed Bi/Tri/Forearms
Fri Legs/Shoulders

Or if you're one of those people who figures "I'm working my back today and my biceps get worked secondary I might as well work Biceps today," you can try this:

Mon Chest/Tri
Wed Back/Bi/Forearms
Fri Shoulders/Legs

Also, if you're trying to cut fat, I'd suggest 30-45 minutes of cardio 4-5 days a week. Swimming is excellent.

**NOTD** · 09-06-2003, 02:22 PM

Also if you want some help with exactly what excersizes to do, feel free to ask.

**swordfish** · 09-06-2003, 02:45 PM

well, i like this split too.

Mon- legs
Wednesday- chest tris shoulders
Friday-back bis/forearms

if you put back and legs 2 days apart then there isnt enough rest time. im assuming that you do the core lift of squats and deads which effect each other and work the same basic muscles. so i would space them out 5 days like the split i have provided.

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