this is for the xperts

dontsurfonmytur · 04-06-2006, 12:12 AM

ok to all training xperts out there, i need a example of a split that makes friday and saturday rest days and train from sun-thurs and one rest day in one of those 4 days , or none at all. helpa brotha out

kenwood · 04-06-2006, 12:25 AM

maybe
sun-push
mon-pull
tues-off
wed-push
thurs-pull

or..maybe somethin like

sun-push-heavy
mon-pull-light
tues-off
wed-push-light
thurs-pull-heavy

hope that helps any

kenwood · 04-06-2006, 12:27 AM

or
sun-upper
mon-lower
tues-off
wed-upper
thurs-lower

~~~or~~~
sun-fullbody
mon-off
tues.fullbody
wed-off
thurs-fullbody

kenwood · 04-06-2006, 12:30 AM

i hope u that helps you out some

dontsurfonmytur · 04-06-2006, 12:32 AM

the best i c is....
sun-upper
mon-lower
tues-off
wed-upper
thur-lower

right now its
sun-chest/tri
mon-back/bi
tues-legs
wed-shoulder
thurs-cardio

how can i turn what i do now into the 2-2 split

kenwood · 04-06-2006, 12:33 AM

Quote:

Originally Posted by dontsurfonmytur

the best i c is....
sun-upper
mon-lower
tues-off
wed-upper
thur-lower

right now its
sun-chest/tri
mon-back/bi
tues-legs
wed-shoulder
thurs-cardio

how can i turn what i do now into the 2-2 split

cowpimp or p-funk can help u out w/that....

kenwood · 04-06-2006, 12:36 AM

or u can take what u do now
right now its
sun-chest/tri
mon-back/bi
tues-legs
wed-shoulder
thurs-cardio

and do this

sun-chest,shoulders,tri's
mon-off or cardio
tues-legs
wed-off or cardio
thurs-back/bi's,and maybe some forearms

**P-funk** · 04-06-2006, 05:22 AM

Quote:

Originally Posted by dontsurfonmytur

ok to all training xperts out there, i need a example of a split that makes friday and saturday rest days and train from sun-thurs and one rest day in one of those 4 days , or none at all. helpa brotha out

sun-upper
mon- lower
tues- off
wed- upper
thurs- lower
fri and sat- rest

or

sun- total body
tues- total body
thurs- total body
fri and sat- rest

dontsurfonmytur · 04-06-2006, 05:23 PM

then i should put the shoulders/pecs/tris together for one upper day huh?

and do backs/bis/traps? as the other upper

**P-funk** · 04-06-2006, 07:43 PM

Quote:

Originally Posted by dontsurfonmytur

then i should put the shoulders/pecs/tris together for one upper day huh?

and do backs/bis/traps? as the other upper

either that or do total upper body (that is how I would do it so that I could split the intensity/volume up over two days)

dontsurfonmytur · 04-07-2006, 12:31 PM

p funk, could u lay out an example of a total upperbody day?

**P-funk** · 04-07-2006, 12:44 PM

Quote:

Originally Posted by dontsurfonmytur

p funk, could u lay out an example of a total upperbody day?

Bench press- 3x8
DB row- 3x8
overhead DB press- 3x12
WG pull down- 3x12
biceps curls- 3x12

**Dale Mabry** · 04-07-2006, 12:52 PM

Friday-Upper
Saturday-Lower
Sunday-Thursday off.

Fuck the rules, that's how I roll, son.

**P-funk** · 04-07-2006, 12:55 PM

Quote:

Originally Posted by Dale Mabry

Friday-Upper
Saturday-Lower
Sunday-Thursday off.

Fuck the rules, that's how I roll, son.

Ivonne trains only mon. and wed. (one olympic lift each day, two leg movements (one bilateral and one unilateral) a push and a pull) and that is it. Other days she does GPP work or runs in preparation for her 4 mile race coming up.

**Dale Mabry** · 04-07-2006, 12:58 PM

Quote:

Originally Posted by P-funk

Ivonne trains only mon. and wed. (one olympic lift each day, two leg movements (one bilateral and one unilateral) a push and a pull) and that is it. Other days she does GPP work or runs in preparation for her 4 mile race coming up.

I knew she was a rebel.

04-06-2006, 12:12 AM	#1
dontsurfonmytur Registered User Join Date: Nov 2005 Posts: 1,006	this is for the xperts ok to all training xperts out there, i need a example of a split that makes friday and saturday rest days and train from sun-thurs and one rest day in one of those 4 days , or none at all. helpa brotha out

04-07-2006, 12:52 PM	#13
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 14,335 Photos: 10	Friday-Upper Saturday-Lower Sunday-Thursday off. Fuck the rules, that's how I roll, son. If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

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04-06-2006, 12:25 AM	#2
kenwood Member Join Date: Apr 2005 Posts: 4,877 Photos: 1	maybe sun-push mon-pull tues-off wed-push thurs-pull or..maybe somethin like sun-push-heavy mon-pull-light tues-off wed-push-light thurs-pull-heavy hope that helps any

04-06-2006, 12:27 AM	#3
kenwood Member Join Date: Apr 2005 Posts: 4,877 Photos: 1	or sun-upper mon-lower tues-off wed-upper thurs-lower ~~~or~~~ sun-fullbody mon-off tues.fullbody wed-off thurs-fullbody

04-06-2006, 12:30 AM	#4
kenwood Member Join Date: Apr 2005 Posts: 4,877 Photos: 1	i hope u that helps you out some

04-06-2006, 12:32 AM	#5
dontsurfonmytur Registered User Join Date: Nov 2005 Posts: 1,006	the best i c is.... sun-upper mon-lower tues-off wed-upper thur-lower right now its sun-chest/tri mon-back/bi tues-legs wed-shoulder thurs-cardio how can i turn what i do now into the 2-2 split

04-06-2006, 12:36 AM	#7
kenwood Member Join Date: Apr 2005 Posts: 4,877 Photos: 1	or u can take what u do now right now its sun-chest/tri mon-back/bi tues-legs wed-shoulder thurs-cardio and do this sun-chest,shoulders,tri's mon-off or cardio tues-legs wed-off or cardio thurs-back/bi's,and maybe some forearms

04-06-2006, 05:23 PM	#9
dontsurfonmytur Registered User Join Date: Nov 2005 Posts: 1,006	then i should put the shoulders/pecs/tris together for one upper day huh? and do backs/bis/traps? as the other upper

04-07-2006, 12:31 PM	#11
dontsurfonmytur Registered User Join Date: Nov 2005 Posts: 1,006	p funk, could u lay out an example of a total upperbody day?