Training Splits

crankin'stein

New member

• Feb 10, 2004

• #1

How do you guys do your splits??

Mine is like this:

Mon. Quads, and calves AM Cardio and Abs PM
Tues. Shoulders and Traps AM
Wed. Arms AM Cardio and Abs PM
Thurs. Back and Hams AM
Sat. Chest and forearms Cardio and Abs


I would go with saturdays workout on friday and have the weekend off, but I have hockey late on thurs. nights and I don't want to get only 5 hours sleep because I got up to go to the gym....

 

heckman

New member

• Feb 10, 2004

• #2

Mine is no certain day for each body part. I just keep rotating through. But normally I do: Chest& Tri's
Back & Bi's & Forearms(abs)
Cardio
Legs (abs)
Cardio
Shoulders & Trap

 

mark mcgwire

New member

• Feb 10, 2004

• #3

Right now I'm going only 3 days a week.

Mon - Chest & Arm's
Wed - Quads, Hams, & Calves
Fri - Back, Shoulders, & Traps

It seems like a lot each night, but I'm doing a hit routine so I'm doing one/two sets to failure for each exercise. I cut out the talking and cut down the rest between sets and I'm done in an hour or so.

 

GetnBigr

New member

• Feb 11, 2004

• #4

mark mcgwire said:

Right now I'm going only 3 days a week.

Mon - Chest & Arm's
Wed - Quads, Hams, & Calves
Fri - Back, Shoulders, & Traps

It seems like a lot each night, but I'm doing a hit routine so I'm doing one/two sets to failure for each exercise. I cut out the talking and cut down the rest between sets and I'm done in an hour or so.

Click to expand...

my program is very close to yours, but my days rotate.

 

Bently

MuscleChemistry Registered Member

• Feb 15, 2004

• #5

-Mon:
1. Chest
2. Shoulder (front/side delt)
3. Abs

-Tues:
1. Back
2. Traps
3. Rear delts

-Thurs:
1. Bi's
2. Tri's
3. Forearms

-Friday
1. Hams
2. Quads
3. Calves

 

R

raybravo

Vet

• Feb 17, 2004

• #6

monday :
chest , triceps , back and shoulders .

tuesday :
biceps , quads, hams and calves .

wednesday off :

thursday and friday , repeat as above .

saturday and sunday off .

 

B

big_byrd52

New member

• Feb 17, 2004

• #7

mon:chest, tris, calves
tues: back, bis, abs
weds: off
thurs:shoulders, calves
fri: legs, abs
Sat: repeat cycle
sun: off


hey ray, are u doing something like DC or Phil's training? i am considering doing this, 4 or 5 days a week. but i dont know if it would be well suited for precontest. what do think?

 

Anadrol

New member

• Feb 17, 2004

• #8

mon: Chest, Biceps
tues: Legs
weds: off
thurs: Back, Abs
fri: Shoulders, Traps
or

mon: Chest
tues: Legs
wed: Arms
thurs: Back, Abs
fri: Shoulders, Traps

 

H

haze324

New member

• Feb 17, 2004

• #9

Split

Just started this and its going well

Mon - Chest, Back, Shoulders

Wed. - Legs, Bi's, Tri's

Fri - Back, Chest, Shoulders

Week 2 is done with Weds workout on Mon and Fri. 2 -3 sets per bodypart with some of DC's principles. ABs and Cardio are done every morning.

 

Centaur

New member

• Feb 17, 2004

• #10

-Day 1:
1) 30 min Cardio
2) Quads
3) Hams
4) Calves

-Day 2:
1) Biceps
2) Triceps
3) Forearms
4) Abs

-Day 3:
1) Back
2) Traps
3) Posterior Delts

-Day 4:
1) Chest
2) Anterior/Middle Delts

-Day 5: OFF

-Day 6:
1) 1 hr Cardio
2) Abs

-Day 7: Repeat Cycle

 

R

raybravo

Vet

• Feb 18, 2004

• #11

big_byrd52 said:

hey ray, are u doing something like DC or Phil's training? i am considering doing this, 4 or 5 days a week. but i dont know if it would be well suited for precontest. what do think?

Click to expand...

yeah , i picked up the idea from DC's thread bro . also , i'd think it would be suited well for pre contest (minus the extreme streching and rest pause) , whole body workouts work better i feel , i mean this is becos i dont really believe in shaping a muscle or whatever in the pre contest period .

 

B

big_byrd52

New member

• Feb 18, 2004

• #12

i would like to give it a try, but i dont know that 1 set of 1 exercise per muscle would be enough to get in contest shape. maybe 1 heavy set with 3 exercises per body part. but then i have never tried to do a whole workout with 5 sec neg. count on the reps.

il talk dpsquat, but ill prob. wait till after the show to do it.

 

S

Shredz

New member

• Feb 19, 2004

• #13

I have currently reverted back to one of my old training splits from about 3 years ago.

Monday - Chest. bis and abs
Tuesday - Quads, hams and calves
Wed. - Off
Thrus. - Back, tris and abs
Friday - Shoulders, traps and calves.

Haven't added in the cardio just yet but it will be in the am on an empty stomach on mon, tues, thurs, fri, and sat.

Wed and Sun. are completely off from training.

 

S

snickers

New member

• Feb 20, 2004

• #14

Monday AM Chest PM Shoulders, Tri
Wedneday AM legs PM Abs
Friday AM Back, Abs PM Bis, Traps, Forearm

I will be doing cardio on tues, thurs, sat soon. I like the AM-PM Workouts because each body part srill gets a weeks rest but but by splitting them up throughout the day I feel fresh and strong for every muscle I work.