Post Your Splits

Discussion in 'Fitness & Nutrition' started by smb is me, Dec 27, 2009.

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  1. smb is me

    smb is me New Member

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    These get posted randomly in advice threads, but haven't seen a topic dedicated directly to it.

    Mon: Back (and calves)
    Tues: Chest
    Wed: Legs (and calves)
    Thurs: Arms
    Friday: Shoulders
    Sat: low carb + low calories + cardio
    Sun: low carb + low calories + cardio

    Abs/Traps: alternate every other day.
     
  2. kopetzki

    kopetzki Banned

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    Chest: incline movement, flat movement, 1-2 fly movements, 2 light tri exercises

    Back: 2 vertical pull movements, 1 horizontal pull movements, 1 Trap movement, 2 light Bi exercises

    Legs: Squats, leg presses, extensions + 5 set calve exercise

    Shoulders: One heavy push movement, one light push movement, 1 superset with raises, 2 rear delt movements

    Arms: 1 heavy compound movement for Tri's, 2 heavy extension movement for Tri's, 3 somewhat heavy movements for Bi's

    Abs + cardio comes with doing BJJ 4-5 times a week for 1.5 - 2 hrs

    I just rotate this on a next day basis because sometimes i can't make the prescribed days due to training
     
  3. Frank Dux

    Frank Dux Guest

    Mon: Chest/Calves
    Tues: Back/Abs
    Wed: Shoulders/Traps/Calves
    Thurs: Cardio
    Fri: Arms, Calves
    Sat: Quads/Hams
    Sun: Off
     
  4. Oleh

    Oleh New Member

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    M - Back
    T - Shoulders
    W - Legs
    T - off
    F - Chest
    S - Arms
    S - off

    between 20-26working sets, mostly compound movements, several shaping movements
     
  5. Adom

    Adom OT Supporter

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    My days can be different all the time. I do a 5 day split. There is always one day of just cardio between Arms and when I start legs again. Latly it has been about once every two to three weeks when I take a day off completely.

    I will add light cardio to any of those days.. if I feel like it. This past week I have been doing 20-30 min of cardio after each work out.

    Also, I do ab work out every other day as well.

    Day 1 - Legs
    Day 2 - Chest
    Day 3 - Back
    Day 4 - Shoulders
    Day 5 - Arms
    Day 6 - Cardio
     
  6. KingSteveTTC

    KingSteveTTC New Member

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    Location:
    Boston 508
    Mon: Shoulders
    Tues: Chest
    Wed: Pants
    Thurs: Shoes
    Fri: OFF
    Sat/Sun: Usually get someone to wipe me down here
     
  7. Tumbles

    Tumbles New Member

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    chest&arms
    legs
    off
    delts&back
    off
     
  8. devman

    devman New Member

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    Location:
    Nova
    mon: upper
    tues: lower
    wed: off
    thurs: upper
    fri: lower
    sat: off
    sun: off
     
  9. smb is me

    smb is me New Member

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    for those of you who are also on a 5 day split, do you ever feel like you aren't hitting each muscle group often enough?

    I think my chest or back or arms are pretty much fully recovered 4 days later, but i still wait the whole week before they get worked again.
     
  10. DTR rex

    DTR rex New Member

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    - Chest, abs
    - Biceps, triceps, forearms
    - Legs, calves, shoulders, abs
    - Back, traps
     
  11. Frank Dux

    Frank Dux Guest

    I like this. May try it to switch it up. I'd move to shoulders to Day 1 with Chest though.
     
  12. smb is me

    smb is me New Member

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    i thought that shoulders/legs/abs day looked pretty brutal myself
     
  13. Frank Dux

    Frank Dux Guest

    Your muscles don't know what day of the week it is... so when we say Monday's Chest day or whatever, it's kind of the wrong thinking.
     
  14. Frank Dux

    Frank Dux Guest

    Yea, I can't do legs with anything else. I simply go too hard. I'd even like to separate my quads and hams.
     
  15. mandrew

    mandrew New Member

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    I definitely feel that way... I have to hit everything twice a week or else I don't feel like I'm even working out. Legs are fine once per week... twice is too much on my knees.


    Monday: shoulder/chest/tri
    Tuesday: back/bi/calves
    Wed: off
    Thursday: chest/shoudler/tri
    Friday: legs/calves
    Saturday: back/bi
    Sunday: off
     
  16. smb is me

    smb is me New Member

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    i'm thinking of switching to

    wk:1 (routine from above, each muscle group gets hit once with weekends off for cardio)

    Wk 2:
    1. Chest and bis or tris
    2. back and bis or tris
    3. legs shoulders
    4. Off
    5. Chest and bis or tris
    6. back and bis or tris
    7. legs shoulders

    alternating those 2 workouts week to week.
     
  17. Adom

    Adom OT Supporter

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    i have thought of doing something like this as well. i've gotten pretty used to my work out that it just doesn't seem like enough anymore.
     
  18. grimstone

    grimstone magic murda bag OT Supporter

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    squat, dips, pullups

    deadlift ,dips ,pullups

    powerclean and press, dips, pullups

    i keep it complicated
     
  19. Adom

    Adom OT Supporter

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    every three days? or three days a week? breaks between days?
     
  20. Hood Moses

    Hood Moses I part the Black Seas...

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    Full body x 3 + BB Complex

    Least till my foot gets unfucked
     
  21. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    just 3 days a week
     
  22. Sylva

    Sylva New Member

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    arms
    legs
    rest
    chest
    back
    shoulders
    rest.

    but i might start doing it on an 8 day split soon. we'll see.
     
  23. mitrong

    mitrong so cute

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    monday - chest/tri

    wednesday - back/bi

    friday - legs/shoulders

    too lazy to go to the gym more than 3x a week.
     
  24. timberwolf

    timberwolf New Member

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    Was doing...
    heavy legs
    horizontal push/ pull
    arm/ abs (optional)
    light legs
    vertical push/ pull
    arms/ abs (optional)
    and repeat...

    I've since changed it to:
    legs
    chest
    back
    biceps/ abs
    legs
    delts
    back
    triceps/ abs
    repeat

    Taking into consideration that I go in about 10-12 times per week.
     
  25. Frank Dux

    Frank Dux Guest

    I'm sure you're big as shit too huh
     
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