6 weeks is up...time for a new work out, help

Discussion in 'Fitness & Nutrition' started by chizzle, Oct 18, 2005.

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  1. chizzle

    chizzle New Member

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    I've done a 3 day split for 6 weeks now and I want to switch it up. This is not my workout, most of the days I need to take out/add a workout or two. That is where you guys come in...

    Day 1 - Core
    Deadlift
    Hyperextensions
    I need a lot of help with this one, all I know of right now is that I want to do deadlift twice a week, once on my core day and the other on my back/bicep day. I know it's a core workout, but I don't plan on doing dl and squat on the same day, so don't recommend squat for this day.

    Day 2 - Legs/Shoulder
    Squat
    SLDL
    Lunges
    Seated Calf

    Military Press
    Shoulder Press
    Lateral Raise
    Reverse Fly

    Day 3 - Back/Bicep
    Deadlift
    Pullups
    Wide Pulldown
    Smith Shrug
    Bent-Over Row

    Cable Curl
    Standing DB Curl
    Seated Hammer Curl

    Day 4 - Chest/Tricep
    DB/BB Bench (alternated weekly)
    Dips
    DB incline bench
    Decline fly

    As of right now, I don't really have any tricep ideas, I've been doing skullcrusher/cg bench supersets, tricep pulldowns, and kickbacks.

    Any suggestions would be great.
     
    Last edited: Oct 18, 2005
  2. chizzle

    chizzle New Member

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    I usually do 8 weeks, but I feel it's time for a change. Maybe do muscle groups twice a week rather than just once, I dunno though. Right now, I'm open to suggestions.
     
  3. lif

    lif New Member

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    Try doing each body part once a week, but killing it on that day
     
  4. chizzle

    chizzle New Member

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    That's how it's currently setup. Sans the core day including some lower back workouts.
     
  5. lif

    lif New Member

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    Sorry... i didn't explain myself. I do one of the exercises once everyday. I will do 4-6 exercises for the body part. Taking an hour to an hour and a half each day. Every other day I do abs.

    This is my routine:

    Monday Chest or Biceps or Triceps or Back
    Tuesday Chest or Biceps or Triceps or Back
    Wednesday Chest or Biceps or Triceps or Back
    Thursday Chest or Biceps or Triceps or Back and always legs
    Friday Shoulders, Lats, Forearms

    The way i workout is if i start with chest, the next day i do back, the next triceps, the next biceps.
    If i start with triceps the next week, the next i do biceps, then the next i do chest, then the next i do back. You're probably noticing a pattern, chest works triceps, so i give a days rest inbetween before working them out again.
    Biceps are used in back, so if i do them i give a days rest inbetween doing back. This seems really logical to me, i start with triceps some weeks to really attack them and sacrifice a little bit of weight on chest that week. I feel if you don't do a workout this way you'll never really work each body part out to its potential, and will not be able to achieve maximal results. For example if i started with chest every week, my chest would get bigger faster than my triceps, etc.
     
  6. MaineSucks

    MaineSucks OT Supporter

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    you might want to not DL twice a week. instead of DLing twice a week why don't you work deads once and auxillary deadlift muscles once... supplement in pull thrus, GHRs, reverse hypers, GM's or something to work the posterior chain. don't neglect grip work either

    I'm on a 4-Day split right now and love it

    Monday: Uppers, pushing focus - abs
    Tuesday: Lowers, quad focus - obliques
    Wednesday: Off, Light cardio
    Thursday: Uppers, Pulling focus - abs
    Friday: Lowers, Hammy focus - obliques
     
  7. chizzle

    chizzle New Member

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    Any more advice would be great.
     
  8. shastaisforwinners

    shastaisforwinners OT Supporter

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    ..
    good stuff right there
     
  9. chizzle

    chizzle New Member

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    What are your goals? Strength? Composition?
     
  10. uf20wop

    uf20wop OT Supporter

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    hes fucking huge :o
     
  11. ACURA TL-S

    ACURA TL-S OT Supporter

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    I think I am changing my schedule this week. Instead of having a leg day and a weak point day, I am going to do a quad day along with half of my weak point training and a hammy day with the other half and I will throw calves in there somewhere.
     
  12. MaineSucks

    MaineSucks OT Supporter

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    i have no idea what my goals are... im trying to cut down to 235 for spring break but the second i see my strength go away i find myself trying to get it back and then some. i honestly change my mind every two weeks. im lifting bipolar :rofl:
     
  13. chizzle

    chizzle New Member

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    Yea, I've seen pictures of him.
     
  14. chizzle

    chizzle New Member

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    I'm kinda that way too :o

    I want to get big but I am constantly afraid of gaining too much body fat, so my diet is all fucked up. I'm getting better now though.
     
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