TheGreatSatan

Need a Split here ya go


3 Day splits

Monff
Tue: Chest, Tri, Forearms, abs.
Wed: Back, Bi's, traps, forearms
Thr: off/cardi
Friday: Legs /Delts
Satff/cardio
Sunff/

Sunday: Back + Abs
Monday: Cardio
Tuesday: Chest + Tris
Wednesday: Shoulders + biceps + traps
Thursday: Cardio


Monday: Chest Tri's
Tuesday: off
Wednesday: Back Bi's and Forearms
Thrusday: Off
Friday: Shoulders and Legs


monday- chest tri's shoulders
wednesday-legs/abs
friday- back bi's forearms


Monday- Chest Tris Delts
Wednesday- Legs
Friday- Back Biceps Traps Forearms


4 day splits

Monday- chest/tris
Tuesday- back/bis
wednesday- off
Thursday- shoulders/forearms
Friday- Legs
saturday/sunday- off or cardio

Monday-Chest-Tri's
Tuesday-Back-Bi's-forearms
wednesday-rest
thursday-Shoulders
Friday-Legs


Fri-legs
Sat-chest/tris
Mon-back/bis
Tues-shoulders


1.back/Chest
2.Rest
3.Shoulders + Traps + Arms + Abs
4.Rest or HIIT
5.Legs
3.Rest or HIIT


Day 1: Chest/Back/Shoulders/Traps
Day 2: Biceps/Triceps
Day 3: 20 min of HIIT and abs
Day 4: Quads/Hamstrigs/Calves
Day 5: Off


5 and 6 and 7 day splits

mon: chest/tri
tue: back/abs
wed: bicep/forearm
thur: shoulder/traps
fri: legs



mon -chest tris
tues- back forarms
wed - Delts traps
Thur - Legs
Fri –Arms


mon-chest Delts
Tues- legs
Wed – Back Traps
Thur- Arms
Friday -Forearms/abs


M -Chest, Triceps
T -Abs
W -Back, Biceps
Th -REST
F -Shoulders
Saturday -Legs
Sunday – Rest

Monday: Chest/Triceps
Tuesday: Back/Shoulders
Wednesday: Abs
Thursday: Rest
Friday: Biceps/Forearms
Saturday: Legs/Calves
Sunday: Rest


Monday: Chest/Triceps
Tuesday: Biceps/Forearms
Wednesday: Abs
Thursday: Rest
Friday: Back/Shoulders
Saturday: Legs/Calves
Sunday: Rest

Mon: Arms
Tue: Legs
Wed: Chest
Thu: Back
Fri: Shoulders
Sat: Off
Sun: Off

Sunday: Bis/Tris/Forearms
Monday: Shoulders/Abs
Tuesday: Legs/Calves
Wednesday:Rest
Thursday Chest/Abs
Friday: Back/Calves
Saturday:Rest

Monday: Chest/Abs/Cavles
Tuesday: Back/Forearms
Wednesday:Rest
Thursday Upper Legs/Cavles
Friday: Shoulders/Traps
Saturday:Arms
Sunday:Rest


mon - bicep/forearm
tue - legs
wed - back/tricep
thur - traps/abs
fri - chest/shoulders.

Mon - Back
Tue - Chest
Wed - Shoulders
Thu - Arms
Fri - Legs
Sat - Off
Sunday: Off


Monday: Chest
Tuesday: Back
Wenesday: Shoulders
Thursday: Off
Friday: Arms
Saturday: Legs
Sunday: Rest

Monday:Bis/Tris/Forearms
Tuesday:Quads/Hams/Calves
Wednesday:Rest
ThursdayShoulders
Friday:Back
Saturday:Chest


Sunday: Back + Abs
Monday: Cardio
Tuesday: Chest + Tris
Wednesday: Shoulders + biceps + traps
Thursday: Cardio
Friday: Legs
Saturday: Cardio


Mon –Chest/Back
Tues-Arms/Shoulders
Wed-Chest/back
Thur-Arms/Shoulders
Fri-Touchup on everything

Monday-Biceps/Triceps/Forearms/Lower Back
Tuesday-Quads/Hamstrings/Calves
Wednesday-Cardio/Abs
Thursday-Off
Friday-Chest/Back/Shoulders/Traps
Saturday-Biceps/Triceps/Forearms/Lower Back(a.m.), Cardio (p.m.)
Sunday-Abs


Mon--Shoulders & bi's
Tue--Legs
Wed--Cardio & abs
Thu--Chest & tri's
Fri--Cardio & abs
Sat--Back

M- Back/traps/forearms
T- Chest/abs/calves
W-Cardio (distance)
Th- Legs/calves/abs
F-Shoulders/traps
Sat- Biceps/triceps
Sun-cardio (HIIT)/calves/abs


DAY1: chest, back
DAY2: shoulders, traps
DAY3: cardio, abs
DAY4: legs
DAY5: cardio, abs
DAY6: biceps, triceps,(forearms?)
DAY7: rest


Monday: Legs
Tuesday: Back, biceps and cardio
Wenesday: Cardio and abs
Thursday: Chest, triceps and cardio
Friday: Shoulders, calves, abs and cardio
Saturday: R&R
Sunday: Cardio and abs


Day 1 Chest
Day 2 Back
Day 3 Off
Day 4 Legs
Day 5 Shoulders/Traps
Day 6 Arms
Day 7 Off

Monday: Biceps, thighs, traps
Tuesday: Triceps, Calves, Abs
Wednesday: Shoulders, Forearms, Chest
Thursday: Biceps, thighs, traps
Friday: Triceps, Calves, Abs
Saturday: Shoulders, Forearms, Chest
sun: off


mon: back/foreams
tue: chest/tri
wed: quad/ham
thur: off
fri: shlds/abs
sat: calves/bis\



Monday - Chest, Shoulders and Triceps
Tuesday - HIIT and Abs
Wednesday - Back, Biceps and Forearms
Thursday - Quads, Hamstrings and Calves
Friday - HIIT and Abs
Saturday - Start cycle again

Monday - Legs /calves
Tuesday - Shoulders / forearms
Wednesday - Chest
Thursday - Back
Friday - Biceps / Triceps
Saturday - (rest)
Sunday - (rest)

Day 1: chest, shoulders, tri's
Day 2: abs, hiit
Day 3: legs
Day 3: abs, hiit
Day 5: back, rear delts, bi's, forearms
Day 6: rest


Monday - Legs /calves
Tuesday - Shoulders / forearms
Wednesday - Chest
Thursday - Back
Friday - Biceps / Triceps
Saturday - (rest)
Sunday - (rest)



Add as many more splits as you can to this thread

Tha Don

"Mon –Chest/Back
Tues-Arms/Shoulders
Wed-Chest/back
Thur-Arms/Shoulders
Fri-Touchup on everything "

damm that would be a upper body killer, i used to do that routine but with a days rest inbetween each workout and it was still a real struggle to get done, i might try that 1... but i'd move wed and thurs > thurs and fri, and do a legs session on wed

so it would be....

Mon –Chest/Back
Tues-Arms/Shoulders
Wed-Legs
Thur-Chest/back
Fri-Arms/Shoulders
Weekend-rest!

Though I'm really thinking about this 1 when I go back to bulking....

Mon- Chest
Tues- Back
Weds- rest
Thurs- Delts and Legs
Fri- Chest* and Arms
Sat - C.V.
Sun - rest

*I hit my chest in a 2nd session as I rate it as the top muscle, and its lagging a bit behind right now, but this chest session will be much shorter than the first (like 6 sets instead of 16 sets). So I'll have plenty of time left for my arms