jadakris31

i cant seem to find a perfect routine for a 4 or 5 day split.. right now it looks like this

chest
back
off
arms
shoulders
legs
off

but doing shoulders after triceps has its cons... my triceps are sore and tired after arm day which hinder shoulder press greatly

some more suggestions? ill show you some negatives (but hopefully not!! )

somehow trying to get the abs but bulk at the same time.......

Mudge

For me

1) Chest Calves
2) Back
3) Delts Traps Neck
4) Arms Abs Forearms
5) Quads Hams

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BabsieGirl

A perfect routine is the one designed for you

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HoldDaMayo

a perfect routine will only be perfect for so long, then you need to change it!!!!!

Are you kidding me????

ruggaz

My routine just happens to be exactly the same as Mudges... works pretty well for me.

jadakris31

1) Chest Calves
2) Back
3) Delts Traps Neck
4) Arms Abs Forearms
5) Quads Hams

5 days of straight training? no breaks inbetween?

somehow trying to get the abs but bulk at the same time.......

Mudge

Sometimes I take a day off every couple weeks, but lately yes - no breaks at all. I am taking a break right now for probably 3-4 days, it was tough forcing it on myself but I must

PreMier

Mine goes like so..
1)Shoulders, Arms
2)Chest, Back, Legs
3)Shoulders, Arms
4)Chest, Back, Legs
5)Shoulders, Arms

Also take BabsieGirls advice... The best routine is the one you make for yourself.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

ruggaz

Premier, that is possibly the worst routine i have ever seen. But if it works for you, i can't see how but if it does then fine. But if you can train Chest, back and legs on the same day then you are not training with enough intensity - not to mention the fact you are doing bodyparts 2-3 times a week. That my friend is overtraining whichever way you look at it.

KataMaStEr

My new routine. I’m doing my own stuff not my coaches. Time for some change.

Monday: Chest/Calves
Tuesday: Delts/Traps
Wednesday: Bi/Tri
Friday: Back/Forearm
Saturday: Quads/Hams/Shoulders

PreMier

With the results I am seeing, and the way my trainer looks, I am gonna stick with it. Thanks for the criticism

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Flex

jada, The routine i'm doing now is working wonders, its practically identical to yours though....

1: back, forearms
2: calves, chest
3: off (abs at home)
4: arms, forearms
5: calves, delts, traps (abs)
6: quads, hams
7: off (abs at home)

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Flex

Old school Arnold workout i see. Damn, thats a though schedule bro.

do you do a split (am and pm workouts), or go all the way throug in one shot?

You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst.


* Got juice?*Need Motivation?*How to Train*
*Arnold vs. Ronnie vs. Haney vs. Sergio*
*YEAH BUDDY...LIGHT WEIGHT!*Ahhnold*

PreMier

I go through in 1 shot. Also its not like I do sh!tloads of sets every bodypart. I have seen really good gains from it so far, so I am going to stick with it for a while.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

jadakris31

5 days of intense training seems like overtraining possibly or at least a beating on your body .. ill possibly try it next week... im doing gopros workout right now .. shoulder day - single arm dumbell press is a killer...

somehow trying to get the abs but bulk at the same time.......

Triple Threat

Try this:
chest
back
shoulders
off
arms
legs
off

That will give you some separation between triceps and delts.
And like the others have said, there is no one perfect routine.

jadakris31

yea no perfect routine.... but then im thinking chest hits shoulders - back hits shoulders... doing shoulders directly after those two workouts could cause a problem? you think?

somehow trying to get the abs but bulk at the same time.......

plouffe

100% correct. If you keep the same routine for a year, your muscles won't budge.. ( not literally, just they'll adapt to the movements ) So like HoldDaMayo.. you need to change it.. Every 2-3 months I'd say.

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BlueCorsair

I run a three day split. I play hockey often, and have a full university schedule, so three days is about all I can spare. Regardless, a three-day split allows me to divide things up pretty well - and quite frankly, I'd rather not spend 5 days a week in the gym if I can do the same in 3.

Monday: Chest/Tri's
Tuesday: -----
Wednesday: Back/Bi's
Thursday: -----
Friday: Legs/shoulders
Sat/Sun: -----

Sometimes I switch it to chest/bi, back/tri - I find that my biceps are at times a little "worked" already after doing my back.

Being an ectomorph, the rest time I leave I find is essential - many people don't take enough time to recuperate I think. Also, being an ecto, I avoid cardio on my off days, since I'm desperately trying to gain some sort of "visible" weight. For others, slotting in cardio on the tuesday and thursday might work.

Whether I'm stocked with too many "slow-twitch" fibres, I don't know - but even with proper diet, rest, and without overtraining, I'm still sore in the muscles I worked for at least 24 to 48 hours after I train them - with legs, usually longer

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jadakris31

i think after this week.. becuase of christmas and all im going to do what someone suggested

chest
back
shoulders
arms
legs

i think it is mudges workout ... more or less... ill see how 5 days of intense workouts in a row works...

somehow trying to get the abs but bulk at the same time.......

Mudge

I prefer it that way, legs at the end of the week, and then a day off (ideally speaking).

jadakris31

2 days off

somehow trying to get the abs but bulk at the same time.......

oaktownboy

5 days in a row???u sure about that Mudge???i though 2 at nost 3 days is the most u shoukd train in a row..that is if u are natural

Chuck Norris once lost his keys and couldn't remember where he put them. So he tortured himself for half an hour until he gave up their location.

PreMier

Im natural, not on a damn thing but protein. I train 5 days in a row, sometimes 6.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

jadakris31

i need to change my routine now ... now i am thinking about it and i have had the same one for a while.. i was thinking this

chest / biceps
off
back
shoulders / triceps
legs
off
off

somehow trying to get the abs but bulk at the same time.......

Tha Don

mine is

chest
back
rest
legs/shoulders
arms
cv
rest

i just think that is the best, i dunno what to change it to, was gonna swap legs and back around but my shoulders are f***ed after back

only thing i can see myself doing is splitting up my arms and moving legs to fri, but i don't wanna split my arms, so looks like i'll stick with this for a month or so

peace