routine question
- Thread starter biggJ
- Start date
S
shaqdeezl
Guest
I don't like it but I'm no pro where this shit's concerned.
First, I'd do cardio every day. Just 15-20 minutes before your workout will work just fine.
Second, if your shoulders and triceps are ready to be worked 24 hours after your chest workout, your chest workout needs some mucho intensity.
Third, well - try this...
Monday - Chest, tris, abs. (Personally I hate doing chest on Mondays because everyone and their brothers are benching. There's NO ONE in the squat rack - do legs!)
Tuesday - Back, bis, abs.
Wednesday - Legs, forearms, and abs.
Thursday - Just cardio and abs.
Friday - Chest, shoulders, abs, and arms (????).
I'm not really that big of a shoulder workout guy. Just bench and DL heavy and your shoulders will fall right into place.
First, I'd do cardio every day. Just 15-20 minutes before your workout will work just fine.
Second, if your shoulders and triceps are ready to be worked 24 hours after your chest workout, your chest workout needs some mucho intensity.
Third, well - try this...
Monday - Chest, tris, abs. (Personally I hate doing chest on Mondays because everyone and their brothers are benching. There's NO ONE in the squat rack - do legs!)
Tuesday - Back, bis, abs.
Wednesday - Legs, forearms, and abs.
Thursday - Just cardio and abs.
Friday - Chest, shoulders, abs, and arms (????).
I'm not really that big of a shoulder workout guy. Just bench and DL heavy and your shoulders will fall right into place.
Grizzly
Man Whore Expert
I hate FLEX, M&F and Joe Weider and bodybuilding in general! 
Look at what those bastards have done to you, dude.
Personally, I think "splits" are less than ideal and, even more so, I think yours is very not good. Your legs are there as an afterthought on day 4? Sure, if you like being small, go right ahead.
Most importantly, no matter how good your bodypart selection looks, it will all come down to which exercises you choose as to whether the program will be good and work or not.
Look at what those bastards have done to you, dude.Personally, I think "splits" are less than ideal and, even more so, I think yours is very not good. Your legs are there as an afterthought on day 4? Sure, if you like being small, go right ahead.
Most importantly, no matter how good your bodypart selection looks, it will all come down to which exercises you choose as to whether the program will be good and work or not.
s7v7n
Trusted Member
So true....I agree whole heartedly...I hate FLEX, M&F and Joe Weider and bodybuilding in general!
Personally, I think "splits" are less than ideal and, even more so, I think yours is very not good. Your legs are there as an afterthought on day 4? Sure, if you like being small, go right ahead.
Most importantly, no matter how good your bodypart selection looks, it will all come down to which exercises you choose as to whether the program will be good and work or not.
...biggJ, who brought you over here? If you don't mind me asking...kinda new and haven't seen a hello post from you
-0000-
Banned
I asked biggJ to come over! Met him on WCB - a young man interested in learning, obviously he needs some help! Help this little playa out fellas. WylieSo true....I agree whole heartedly...
...biggJ, who brought you over here? If you don't mind me asking...kinda new and haven't seen a hello post from you
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d-red
Active member
oh....well.....welcome home brother
Corrodo
Trusted Member
I have ran every fukn split you could imagine...The 5x5 routine and currently DC training right now...I am two weeks into that and loving it. If you want to train a split that is set week by week then set one and stick to it for 6-8 weeks and then re-evaluate. There is no right or wrong SPLIT imo, just people who dont execute the lifts correctly. I would switch day 4 and 2. If you want a big bench and chest then you need to squat and deadlift, if you want big tri's then you need to hit chest hard!! And doing legs earlier in the week will give you more energy for that day..Not knowing your experience and stats thats about all the info I can assist you with bro.. Do some research on training styles and find one that suits you if you.. Cookie cutter splits WILL WORK but you will plateau and that is when you need to go back to the drawing board.
Corrodo
Trusted Member
I use to be a high volume type of trainer so it takes some getting used to. So I can say that is the hardest part to get used to...I can say I am more sore and notice being more tired after my workouts. You have to make sure to listen to your body though cause it puts alot of stress on your joints. This training style and a clean bulk diet I hope to put on ten pounds of muscle this year. So far so good.
Corrodo
Trusted Member
Trust me BigJ you are a step ahead of half the dipshits in the gym JUST by asking questions...You will never have all the answers but just gathering info and doing your homework will maximize your effort you put into the workouts. Keep us posted on your progress
-0000-
Banned
Chill playa! We are here to help each other along, criticism aint gonna kill you!
Exactly what are you looking for biggJ? Many of us will help you out, its great you wanna learn so keep researching and posting. Wylie
-0000-
Banned
biggJ - keep it simple/stick w/ the basics and core lifts..
Heres an example to look over and research it if need be, Ok?
Monday - Chest + Biceps
Bench Press - 4 sets 5-12 reps
Incline BP - 4 sets 5-12 reps
Inc DB-BP - 4 sets 5-12 reps
Straight Bar Curls 4 sets - 5-12 reps
Alt. DB Curls - 4 sets - 5-12 reps
Tuesday- Quads/Hams
Squats - 4 sets 5-12 reps
Leg Presses - 4 sets 5-12 reps
Deads - 4 sets 6-12 reps
leg extentions - 2 sets 6-15 reps
leg curls - 2 sets 6-15 reps
Wednesday- Off...
Thursday- Back
Deadlifts - 3 sets 6-10 reps
Chins - 3 sets failure - add weight accordingly..
Bent over Rows 3 sets 8-12 reps
Seated cable row 3 sets 8-12 reps
Pulldowns - 3 sets 8-12 reps
Friday- Delts + Triceps
BB - Military Press - 5 sets 6-12 reps
BB UpRight Rows 3 sets 6-8 reps
DB side raises 3 sets 6-8 reps
BB Shrugs - 2 sets 5-12 reps
Dips - 3 sets - 6-12 reps - add weight if needed
Close Grip BP - 3 sets - 6-12 reps
Skulls - 3 sets - 6-12 reps
Sat & Sun - off - time to recover!!
Train calves + abs eod 2-3 sets each......
Heres an example to look over and research it if need be, Ok?
Monday - Chest + Biceps
Bench Press - 4 sets 5-12 reps
Incline BP - 4 sets 5-12 reps
Inc DB-BP - 4 sets 5-12 reps
Straight Bar Curls 4 sets - 5-12 reps
Alt. DB Curls - 4 sets - 5-12 reps
Tuesday- Quads/Hams
Squats - 4 sets 5-12 reps
Leg Presses - 4 sets 5-12 reps
Deads - 4 sets 6-12 reps
leg extentions - 2 sets 6-15 reps
leg curls - 2 sets 6-15 reps
Wednesday- Off...
Thursday- Back
Deadlifts - 3 sets 6-10 reps
Chins - 3 sets failure - add weight accordingly..
Bent over Rows 3 sets 8-12 reps
Seated cable row 3 sets 8-12 reps
Pulldowns - 3 sets 8-12 reps
Friday- Delts + Triceps
BB - Military Press - 5 sets 6-12 reps
BB UpRight Rows 3 sets 6-8 reps
DB side raises 3 sets 6-8 reps
BB Shrugs - 2 sets 5-12 reps
Dips - 3 sets - 6-12 reps - add weight if needed
Close Grip BP - 3 sets - 6-12 reps
Skulls - 3 sets - 6-12 reps
Sat & Sun - off - time to recover!!
Train calves + abs eod 2-3 sets each......
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-0000-
Banned
It was our pleasure! stick around and keep posting..