four or five day split?

[brian2440]

I am doing a four day split now.
Monday: Bis and Tris
Tuesday: back and shoulders
Wednesday: Cardio
Thursday: Legs and abs
Friday: Chest
Sat and Sun: Cardio

I was wondering if I should do a five day split and do shoulders on Saturday? Time to switch up anyway. Not getting tired but my workouts seem to be wanting to push past an hour to get a good workout. I do about half hour of cardio in case you need to know. I still have love handles to get rid of. I am eating about 2600 cals a day. I am down to 200 pounds. Was 235 five months ago.

 

[Tha Don]

well i lift 5-6 days a week but only train 1 bodypart per day, and i prefer this over trying to cram in working 2 or 3 bodyparts in just a few sessions

for example i used to do 4 days a week, and i lifted my shoulders with my arms but it was getting on for 1:30 every session, almoast 2x as long as my other sessions, now i split em up across 2 days but keep each session 45min, so far so good! just make sure your getting plenty of rest on your days off

 

[brian2440]

Yea on my days off I do 30 min cardio and that is it for the rest of the day.

 

[LAM]

I am doing a four day split now.
Monday: Bis and Tris
Tuesday: back and shoulders
Wednesday: Cardio
Thursday: Legs and abs
Friday: Chest
Sat and Sun: Cardio

I was wondering if I should do a five day split and do shoulders on Saturday? Time to switch up anyway. Not getting tired but my workouts seem to be wanting to push past an hour to get a good workout. I do about half hour of cardio in case you need to know. I still have love handles to get rid of. I am eating about 2600 cals a day. I am down to 200 pounds. Was 235 five months ago.

I would move chest to thursday and do legs on friday. then saturday can be either an off day or a very easy light cardio day with some good stretching. IMO the days after legs and back should always be either rest days or non-weight training days.

 

[fUnc17]

My 4 day split seems to work well. I do:

Chest/Tri's
Legs/Abs
rest
Shoulders
Back/Bi's/Abs
rest

 

[brian2440]

I would move chest to thursday and do legs on friday. then saturday can be either an off day or a very easy light cardio day with some good stretching. IMO the days after legs and back should always be either rest days or non-weight training days.

So LAM you are saying my workout is fine just swap legs and chest and leave my shoulder and back day the same and do them on the same day?

 

[Tommy]

well i lift 5-6 days a week but only train 1 bodypart per day, and i prefer this over trying to cram in working 2 or 3 bodyparts in just a few sessions

for example i used to do 4 days a week, and i lifted my shoulders with my arms but it was getting on for 1:30 every session, almoast 2x as long as my other sessions, now i split em up across 2 days but keep each session 45min, so far so good! just make sure your getting plenty of rest on your days off

Im thinking of giving this split a try,would you say you noticed a diff. in your gains this way?for me it seem's like I run out of steam training 2 body part's on the same day even with lower volume not to mention the length of time you spend in the gym.

 

[brian2440]

My 4 day split seems to work well. I do:

Chest/Tri's
Legs/Abs
rest
Shoulders
Back/Bi's/Abs
rest

Yea, FUnc17 my buddy does a split similar to yours. Did not know how this would workout. I was thinking of doing his split but I wanted opinions from you guys first.

 

[LAM]

you may not be able to do as much weight for back/shoulders since you did arms the day before. but since you are fairly new to resistance training you should be able to get away with this for a while. or you could do something like this:

Monday: shoulders/Tris
Tuesday: back/Traps
Wednesday: Cardio
Thursday: Legs/abs
Friday: Chest/Biceps
Sat and Sun: Cardio

 

[brian2440]

you may not be able to do as much weight for back/shoulders since you did arms the day before. but since you are fairly new to resistance training you should be able to get away with this for a while. or you could do something like this:

Monday: shoulders/Tris
Tuesday: back/Traps
Wednesday: Cardio
Thursday: Legs/abs
Friday: Chest/Biceps
Sat and Sun: Cardio

Should I do this routine or do this routine and switch thursday and friday? Don't mean to seem pushy or stupid I just want to get a really good split and I am not sure what I should do.

 

[LAM]

yup..I forgot to switch those days

 

[brian2440]

yup..I forgot to switch those days

Hey thanks LAM. I will do chest tomorrow and legs on Friday. I will start the routine you suggested starting Monday.

Monday: shoulders/Tris
Tuesday: back/Traps
Wednesday: Cardio
Thursday: Chest/Biceps
Friday: legs/abs
Sat and Sun: Cardi

So it should look like this. I like doing a little cardio the day after I do legs anyway. It seems to help with the soreness. Squats and leg presses make it difficult to walk sometimes.