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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Registered User
Join Date: Aug 2003
Location: Oregon
Posts: 500
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whats everyones split? just like to see how you guys split up your workouts.
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#2 |
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the one & only
Administrator
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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 |
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#3 |
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Registered User
Join Date: Jul 2003
Location: here
Posts: 321
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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... |
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#4 |
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Registered User
Join Date: Aug 2003
Location: Texas
Posts: 62
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Mon: Basketball
Tuesday: Chest/Back Wed: Basketball Thursday: Arms/Delts Friday: Legs Sat: off Sun: off |
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#5 |
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Registered User
Join Date: Apr 2002
Location: Asia
Posts: 303
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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.
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Live Well- Live Long- Keep Rockin
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#7 |
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Registered User
Join Date: May 2002
Location: Athens, Greece
Posts: 130
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monday chest / back
wednesday legs friday delts / arms |
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#8 |
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Registered User
Join Date: Apr 2002
Location: Asia
Posts: 303
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I don't know about you guys but six days rest per group sure sounds long.You must be workin em real hard.
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Live Well- Live Long- Keep Rockin
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#9 |
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deadlifter
Join Date: Jul 2002
Location: Irving, Texas
Posts: 53
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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 |
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Not all who wander are lost.
Do or do not. There's no try. |
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#11 |
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Member
Join Date: Sep 2003
Location: zzzz
Posts: 473
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Mon-chest n tri
wed-legs n abs fri-back n biceps |
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#12 |
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Registered User
Join Date: Jun 2003
Location: Missouri
Posts: 137
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Sun - Legs
Mon - Chest Tues - Off Wen - Back Thur - Bicep/Tricep Fri - Off Sat - Shoulders/Calves |
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"Don't take life to seriously, nobody makes it out alive anyway."
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#13 |
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pedal pedal pedal
Moderator
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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. |
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#14 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,643
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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 |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#15 |
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Registered User
Join Date: Aug 2003
Location: San Ramon
Posts: 237
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mon- chest/bi
wed- back/tri fri- legs sat - shoulders/traps/everything else (abs, forearms) |
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#16 |
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NGA/IFPA Pro Bodybuilder
Moderator
Join Date: Jul 2001
Location: Ft. Lauderdale Florida
Posts: 10,523
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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... |
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Monthly columnist for Muscular Development and Ironman magazines.
GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you. |
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#17 |
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UNLEASH THE BEAST
Elite Member
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Mon- Delts + Tri's + Calves
Tue- Legs + Back + Traps Wed- Chest + Bi's + Forearm Off 1-2 days, repeat |
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