What body should I train together?!

[Rdub9281]

I'm on a four day a week training program, wanting to kno what To combine, and what days, wanting to train biceps,triceps,legs,back,shoulders,traps,chest, and forearms.


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[sneedham]

Rdub9281,

Their are hundreds of training programs and not all of them are for everybody. That being said, I also do a four day routine and will lay out what I do most of the time.
Day 1: Chest and Tri's, and cardio 20 min
Day 2: Back and Bi's and cardio 20 min
Day 3: Legs,Legs,Legs
Day 4: Core work and calves and cardio 20 min
I also hit calves on chest or back day...Start reading about different routines and split routines. This works for me because of my work schedule...Good Luck and lift hard or go home but be smart....lol

 

[Rdub9281]

Ok let's put it this way I do:
mon-legs
Tues-chest
Wed-back and bi's
Thurs-shoulders

A trainer at the gym I used to go to set me up with this, wanna add triceps and isolate those, and also traps. Obviously I could add traps to shoulders, but what do u think of adding triceps to chest day then?


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[docdoom77]

Triceps and chest have good synergy, but be sure to do chest first or you'll have trouble with the presses later. As was said, there are about a billion ways to do it; my first 4 day split was:

Chest and Tris
Back (some trap work)
Biceps and Shoulders
Legs

Then, I switched it up to:

Chest and Shoulders
Triceps and Biceps
Legs
Back

I liked things about both. This week I'm moving to a 5 day split to give my legs the attention they deserve by splitting them into Quads one day and then Hams and Calves the next.

You just need to experiment and find what is right for you. Whatever you pick, you should definitely be training your triceps... that's 3/5ths of your arm man!

 

[Rdub9281]

Ok I'll try that out, and ya my triceps are actually more impressive than my biceps, and I think they are 1 of the funnest things to train!


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[WeekendWarrior]

Exercise selection, volume, intensity will be far more important factors than your split.