Thread: Everyones split!

It's usually something like 2 on, one off, one on two off, but I train "instinctively", so it varies quite a bit. But I typically only hit each body pary once per week.

Chest / Biceps
Back / Triceps
Shoulders / Traps
Legs

Monday: Legs
Wednesday: Chest/Shoulders
Friday: Back/Biceps

Sometimes legs falls on tuesday, depending on how fried i am from my deadlifts...

Monday:

Squats, three balls to the wall sets of 12-15 reps.

45 degree press with a weight i can get for 12-15 reps, three sets

superset leg curls and leg extentions with a weight that i can hit for about 20 starting out.

calf raises

Wednesday:

Flat barbell bench, or flat dumbell.
Military Press
Incline bench in the smith
side laterals
reverse pec deck
weighted dip

Friday:

Deadlift

Lat pulldown
Bent over row

Barbell curl
2 other curling movements...

Mon: Basketball
Tuesday: Chest/Back
Wed: Basketball
Thursday: Arms/Delts
Friday: Legs
Sat: off
Sun: off

I split it legs-back-bi's, next day Chest-shoulders-tri's\Two on -one off,two on- two off.Sometimes take an extra day off.Also work instinctively and work moderate to heavy.My workouts are about an hour not including abs.Most groups at least ten sets legs 20 no down time ,heart rate around 110-120.Finish with abs and swim around 700 meters moderate pace.I'm doing three groups because of time restraints and want to hit em every third day or after about 72 hours.Once a week doesn't do it for me.Oh Yea Sat. and Sun, off.

monday chest tris
tuesday back
wednesday off
thursday shoulders
friday bis and legs
sat sun off

monday chest / back
wednesday legs
friday delts / arms

I don't know about you guys but six days rest per group sure sounds long.You must be workin em real hard.

M -
T Chest, Calves
W Back
T Shoulders, Abs
F -
S Legs, Calves
S Arms, Abs

or

M -
T Chest, Calves
W -
T Back, Biceps, Abs
F -
S Shoulders, Triceps
S Legs, Abs

Sun - Back, Traps
Mon - Shoulders, Triceps
Wed - Legs
Fri - Chest, Biceps

Mon-chest n tri
wed-legs n abs
fri-back n biceps

Sun - Legs
Mon - Chest
Tues - Off
Wen - Back
Thur - Bicep/Tricep
Fri - Off
Sat - Shoulders/Calves

Here is my cycle. It takes four or five days to complete. When one cycle ends, I begin another.

Day 1: chest/triceps
Day 2: back/biceps
Day 3: shoulders/traps

Throw abs in there twice.
Throw three mountain biking rides in there as well.

Also, when the cold weather comes, I add Day 4, which is legs. Since I bike so much, my legs get plenty of workout without the weight training.

mon-chest
tues-back
wed-off
thur-legs
fri-delts
sat-arms
sun-off

everyonce in a while I will then go to this:

mon-legs
tues-chest
wed-back
thurs-off
fri-delts
sat-arms
sun-off

mon- chest/bi
wed- back/tri
fri- legs
sat - shoulders/traps/everything else (abs, forearms)

Next 8 weeks...

monday: chest/delts/calves
tuesday: off
wednesday: quads/hams/adductors/abs
thursday: off
friday: lats/traps/low back/calves
saturday: off
sunday: bis/tris/forearms/abs
monday: off

REPEAT...