Post your split

Discussion in 'Fitness & Nutrition' started by deznutz, Oct 20, 2005.

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  1. deznutz

    deznutz New Member

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    I want to see what kind of splits you guys are doing.
    I need to modify mine ASAP
     
  2. T-R-T

    T-R-T New Member

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    day 1: chest/traps
    day 2: legs/biceps
    day 3: rest
    day 4: shoulders/tripeps
    day 5: back
    day 6: rest
     
  3. Mojo

    Mojo New Member

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    Location:
    Bay Area, CA
    sun: back
    mon: rest
    tues: tricep/bicep/forearm
    wed: legs/ab
    thurs: shoulders
    fri: rest
    sat: chest/tricep
    +cardio at end of workouts


    *temporary*
     
  4. armond

    armond New Member

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    Texas
    chest/Tri
    back/bi
    shoulders/legs/core
     
  5. MaineSucks

    MaineSucks OT Supporter

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    Monday: uppers - pushing focus, abs
    Tuesday: lowers - quad focus, obliques
    Wednesday: glorious rest
    Thursday: uppers - pulling focus, abs
    Friday: lowers - hammy focus, obliques
     
  6. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Location:
    Tuscaloosa, AL
    Monday: Chest
    Tuesday: Back
    Wednesday: Shoulders
    Thursday: Legs
    Friday: Arms
    Saturday: Get crunk

    Cardio every day, usually I'll throw some extra work at the end of each workout if I need to improve something specific.
     
  7. deznutz

    deznutz New Member

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    5-day split? how do you like it? i was leaning twords a 4-day
     
  8. JordanClarkson

    JordanClarkson OT Supporter

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    Location:
    Go Dodger Blue!
    Mon: Sprints
    Tue: Cleans/Bis/Forearms/Obliques
    Wed: Bench/Plyos/Biking
    Thu: Deadlifts/Hams/Quads/Calves
    Fri: GMs/Shoulders/Chest/Abs
    Sat: Squats/Tris/Back
    Sun: HIIT

    Everything gets hit twice a week
     
  9. Shady VW

    Shady VW New Member

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    Monday: Upper body - high reps low weight
    Tuesday: Lower body - high reps low weight
    Wednesday: Rest
    Thursday: Upper body - low reps high weight
    Friday: Lower body - low reps high weight

    Works for me.
     
  10. cavefish

    cavefish You ain't a crook son, you just a shook one

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    I do it because I like being in the gym every day, it keeps workouts short but intense, and I can hit each group 2-3 times a week while allowing for plenty of rest in between each.
     
  11. deznutz

    deznutz New Member

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    Do you notice any gains? as in body composition and not strength exactly? Im leanin twords more of a "cutting" routine.

    here is my plan, let me know what you think

    Monday Quads/hamstrings

    Squats (4 sets)
    Leg press (3sets)
    Leg extensions (2 sets)
    Leg curls (3 sets)
    Stiff leg deadlift (3 sets)

    Tuesday Chest/triceps

    Bench press (3 sets)
    Incline dumbell press (3 sets)
    Dips (2 sets)
    Close grip bench press (3 sets)
    Skullcrushers (3 sets)

    Thursday Back/biceps

    Deadlift (4 sets)
    Barbell rows (3 sets)
    Pullups (3 sets)
    Dumbell rows (2 sets)
    Barbell curls (3 sets)
    Incline dumbell curls (3 sets)

    Friday Shoulders/calves

    Military press (3 sets) Seated dumbell press as alternative
    Side laterals (3 sets) I prefer seated
    Rear laterals (3 sets)
    Shrugs (3 sets) Barbell or dumbell
    Standing calf raises (3 sets)
    Seated calf raises (3 sets)
     
    Last edited: Oct 20, 2005
  12. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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  13. johnson

    johnson New Member

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    mon. - bench, dead, squat, incline db
    wed. - lunges, good mornings, shoulder press, pull ups
    fri. - squat, jumping jacks, bent over row
     
  14. uf20wop

    uf20wop OT Supporter

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    :bowrofl:
     
  15. kopetzki

    kopetzki Banned

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    mon: legs
    tues: arms
    wed: shoulders + traps
    thur: back
    fri: chest + abs
     
  16. jonno

    jonno New Member

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    Location:
    fort sam
    chest/bi's
    legs
    shoulders/tri's
    back
    off
     
  17. ACURA TL-S

    ACURA TL-S OT Supporter

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    Just changed it this week
    Chest
    Back
    Shoulders
    Quads/weak points part 1
    Hammies/weak points part 2
     
  18. Phineas Q Stork

    Phineas Q Stork Active Member

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    Location:
    TX
    Sunday-Squat Day
    Monday-DE Upper
    Wed-Deadlift or DE lower, depends on how I'm feeling
    Friday-ME Upper
     
  19. Drewski

    Drewski New Member

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    Location:
    Scarberia aka Scarlem, ON
    Mon-Full-body
    Wed-Full-Body
    Fri-Full-body
     
  20. ccrooks

    ccrooks New Member

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    Location:
    south bay, southern cali
    chest/tri + elliptical
    back/bi + elliptical
    shoulders + elliptical
    legs
    run
    run
    run
    rinse & repeat
     
  21. Perplexed

    Perplexed OT Supporter

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    .

    Soon to be:

    mon - lower
    tue - upper
    thu - lower
    fri - upper
     
  22. ~stangzorized~

    ~stangzorized~ New Member

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    Location:
    Santa Rita, Guam.
    mon - Chest/Shoulders/Traps

    wed - Back/Tri's/Bi's

    fri - Quads/Hams/Calves

    sat - if I don't think something got worked enough, i'll come in and touch it up.
     
  23. Gutrat

    Gutrat "GET DOWN..."

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    Location:
    Canada, Quebec
    Monday: Squat/Deadlift/Bench Press
    Tuesday: Kick Boxing
    Wednesday: Kick Boxing
    Thursday: Squat/Deadlift/Bench Press
    Friday: Kick Boxing
    Saturday: Bench/Deadlift
     
  24. <deleted>

    <deleted> New Member

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    M: Chest/Tri
    T: Thai Boxing
    W: Back/Bi
    Th: Thai Boxing
    F: Legs/Shoulder
    S: Thai Boxing
    Su: Rest or Basketball
     
  25. 1.8t

    1.8t Member

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    Monday - Chest/Bi's/run/abs
    Tueday - legs/calves
    Wednesday - Back/traps/run/abs
    Thursday - Chest/Bi's/run
    Friday - Shoulders/Triceps/run/abs
    Sat - rest(usually too hungover to do anything)
    Sun - run
     
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