Post your SPLIT here...

Discussion in 'Fitness & Nutrition' started by TheBoyWonder, Jul 14, 2009.

Thread Status:
Not open for further replies.
  1. TheBoyWonder

    TheBoyWonder OT Supporter

    Joined:
    Jun 7, 2006
    Messages:
    80,564
    Likes Received:
    257
    Location:
    The Jersey Shore
    i do

    chest/tris

    back/bis

    shoulders

    legs



    2 on, 1 off, 2 on, weekends off
     
  2. Ish

    Ish New Member

    Joined:
    Aug 9, 2004
    Messages:
    103,526
    Likes Received:
    0
    Location:
    Morristown, NJ
    sun - off
    mon - legs / abs
    tue - chest / tris / calves
    wed - off
    thurs - back / bis / abs
    fri - shoulders / calves
    sat - off
     
  3. evolude

    evolude OT Supporter

    Joined:
    Feb 10, 2004
    Messages:
    19,005
    Likes Received:
    6
    chest/tris

    back/bis

    shoulders/legs

    or

    chest/tris/shoulders

    back/bis

    legs

    or

    chest

    back

    legs

    bis/tris/shoulders
     
  4. strubbe

    strubbe New Member

    Joined:
    Jun 5, 2003
    Messages:
    20,332
    Likes Received:
    0
    Location:
    Dayton, OH
    Monday: Legs/abs
    Tuesday: Chest/tris/calves
    Wednesday: Off
    Thursday: Back/abs
    Friday: Shoulders/bis/calves

    Weekends off.
     
  5. MaineSucks

    MaineSucks OT Supporter

    Joined:
    Jan 5, 2005
    Messages:
    39,645
    Likes Received:
    8
    Location:
    954
    Monday: Squat, Good Mornings, Leg Press, BB Curls

    Tuesday: Bench, DB Bench, High Rep DB Rows, Pressdowns, abs

    Wednesday: Conditioning

    Thursday: Deadlifts, Leg Curls, Lunges, DB Curls

    Friday: Conditioning

    Saturday: Strict Military Press, Strict DB Press for high reps, chins, tricep work, abs. PM Conditioning

    Sunday: Off or steady state cardio.
     
  6. kopetzki

    kopetzki Banned

    Joined:
    Jun 24, 2005
    Messages:
    10,590
    Likes Received:
    0
    Location:
    Jacksonville FL
    mon: Arms
    Tues: Legs + abs
    Weds: Off
    Thurs: Shoulders + Traps
    Fri: Back + Bi's
    Sat: Chest + Tri's
    Sun: Off
     
  7. DTR rex

    DTR rex New Member

    Joined:
    Dec 30, 2004
    Messages:
    14,518
    Likes Received:
    0
    Location:
    Chi-Town
    - Chest, Calves

    - Bi's, Tri's, abs

    - Legs, Calves, Shoulders

    - Back, Traps, abs

    I don't do anything on specific days of the week. My school schedule is too hectic for that.
     
  8. RICK RO$$

    RICK RO$$ Active Member

    Joined:
    Aug 23, 2007
    Messages:
    15,870
    Likes Received:
    7
    Location:
    I don't bop I do the money dance
    Monday - Shoulders

    Wednesday - Chest

    Friday - Pants

    Saturday - Shoes
     
  9. HorseDick

    HorseDick Active Member

    Joined:
    Oct 1, 2005
    Messages:
    4,586
    Likes Received:
    5
    Location:
    FL
    M - De Upper

    W - De Lower

    F - ME Upper

    M - DE Lower

    W - DE Upper

    F - ME Lower
     
  10. PEnGUiN188

    PEnGUiN188 New Member

    Joined:
    Mar 28, 2007
    Messages:
    5,835
    Likes Received:
    0
    Location:
    Cincinnati, Ohio
    Day 1: Chest Tris
    Day 2: Bi's Back
    Day 3: Shoulders Abs
    Day 4: Legs

    And take one day off randomly inbetween those days
     
  11. deznutz

    deznutz New Member

    Joined:
    Aug 10, 2003
    Messages:
    29,880
    Likes Received:
    0
    Mon - legs, squats
    Tues - shoulders/tri, military press, CG bench
    Wed - Off
    Thurs - back/bi, DL, GM
    Fri - chest, smith incline, flat db/bb
    Sat - Off
    Sun - event training
     
  12. T-R-T

    T-R-T New Member

    Joined:
    Dec 4, 2004
    Messages:
    5,427
    Likes Received:
    0
    mon: chest/abs
    tues: back/traps
    wed: arms/abs
    thurs: legs
    fri: shoulders/abs

    weekends off except maybe some hiit
     
  13. Tumbles

    Tumbles New Member

    Joined:
    Oct 30, 2007
    Messages:
    2,792
    Likes Received:
    0
    Location:
    San Jose, CA
    1: chest/bi/tri
    2: quad/hams/calves
    3: off
    4: delts/back
    5: off
     
  14. ccrooks

    ccrooks New Member

    Joined:
    Oct 26, 2003
    Messages:
    60,221
    Likes Received:
    0
    Location:
    south bay, southern cali
    legs
    shoulders
    back
    chest
    arms
     
  15. Dolla Bill

    Dolla Bill New Member

    Joined:
    Oct 14, 2005
    Messages:
    13,693
    Likes Received:
    1
    Location:
    Asheville, NC
    M- Chest, Tris
    T- Back, Bis
    W-Cardio, Abs/core
    Th- Shoulders

    cant really do legs just had acl surgery a few months ago :o
     
  16. BagdHoe

    BagdHoe Draggg it!!

    Joined:
    Dec 29, 2000
    Messages:
    1,065
    Likes Received:
    0
    Location:
    Oklahoma
    Monday - BB Chest/Tris
    Tuesday - Shoulders/Legs
    Wednesday - Back/Bis
    Thursday - DB Chest/Abs
     
  17. Mass

    Mass Active Member

    Joined:
    Jan 11, 2004
    Messages:
    8,749
    Likes Received:
    1
    Chest/Back/Standing Calf
    Legs/Abs
    Arms/Delts/ Sitting Calf
    Repeat
     
  18. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

    Joined:
    May 27, 2001
    Messages:
    4,251
    Likes Received:
    0
    Location:
    San Diego-Back in Cali, Love it.
    1 off 1 on

    MP/Squat/Bench/Dead
     
  19. Mass

    Mass Active Member

    Joined:
    Jan 11, 2004
    Messages:
    8,749
    Likes Received:
    1
    nice, very DC'ish. I like that split
     
  20. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

    Joined:
    May 27, 2001
    Messages:
    4,251
    Likes Received:
    0
    Location:
    San Diego-Back in Cali, Love it.
    yeah basically im doing 5/3/1 so i do my main movement and then accessory stuff for that particular movement. working great.
     
  21. HorseDick

    HorseDick Active Member

    Joined:
    Oct 1, 2005
    Messages:
    4,586
    Likes Received:
    5
    Location:
    FL
    How are you liking 531? I've been thinking about trying it.
     
  22. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

    Joined:
    May 27, 2001
    Messages:
    4,251
    Likes Received:
    0
    Location:
    San Diego-Back in Cali, Love it.
    Love it. Have put like 100 pounds on the 4 lifts in 4 cycles...
     
  23. ccrooks

    ccrooks New Member

    Joined:
    Oct 26, 2003
    Messages:
    60,221
    Likes Received:
    0
    Location:
    south bay, southern cali
    you just do those 4 movements 1-on, 1-off?
     
  24. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

    Joined:
    May 27, 2001
    Messages:
    4,251
    Likes Received:
    0
    Location:
    San Diego-Back in Cali, Love it.
    no I do just thos 4 movements and assistance exercises to support those movements.

    example:

    Military Press Day
    MP
    Lat Movement (vertical)
    Tricep movement


    or

    Squat Day
    Squat
    Single Leg Bulgarian Split Squat (not sure of name)
    DB Deads
    calves


    etc.
     
  25. ccrooks

    ccrooks New Member

    Joined:
    Oct 26, 2003
    Messages:
    60,221
    Likes Received:
    0
    Location:
    south bay, southern cali
    ah, so one of those major exercises, then accessories... then a day off... then the next major

    got it
     
Thread Status:
Not open for further replies.

Share This Page