how is this split?

P

Proteinboy

2
im kind of wonering if i should split my exercises like this:

day1 mon
chest/bic/back/tris (too much?)

day2 teus
rest

day3 wed
rest

day4 thurs
legs/calves

day5 fri
rest

day6
abs/cardio

day7
start over from day 1 unless sore
 
Id throw in shoulders on your day 1. Take out the Back and Biceps and put them in your leg day. Take your calves off of your leg day and put them in on ur cardio/ab day.
 
day 1 - legs (mon)

day 2 - back, bi (wed)

day 3 - chest, delts, tri's (fri or sat)

start again mon...i thought you were ing full body workouts?
 
me? full body workouts??? no but ive thought about this; what do u think about this change?

ok i just was told by a guy with his degree in whatever it is you need to be good at knowing how to put workouts together; he told me that this type routine would be best:

workout 4 times a week but workouts are small
Day 1 (Chest and Biceps)

A1) 30-degree incline DB Bench Press
A2) Incline Bicep Curls

Day 2 (Quad Dom Legs and Calves)

A1) Narrow Stance Squat
A2) Calve Press in a Leg Press Machine

Day 3 (Back and Triceps)

A1) Pullups
A2) Dips

Day 4 (Hip Dom Legs and Shoulders)

A1) Deadlift
A2) Standing DB Military Press

Day 5 Off

The set/rep scheme for all exercises is 5x5; if you are unfamilar with this type of set up, here is how to perform it:

Your starting weight should be your 5RM. Due to neuromuscular fatigue, you will most likely NOT be able to get 5 reps on your 4th or 5th set. For example, your first bench press workout may look like this:


200 x 5

200 x 5

200 x 5

200 x 4

200 x 3
Stick with the 200lbs and try to improve the total number of reps performed with each workout. Eventually, you will be able to do all 5 sets with 5 reps. Once you can, bump the weight up to 205 and start over (if it were a heavier exercise like the dead or squat, bump the weight up 10lbs as opposed to 5).


i copied and pasted from the website; can some of you guys comment on this type of routine???
 
swans05 said:
day 1 - legs (mon) LEGS

day 2 - back, bi, post delts (wed) PULL

day 3 - chest, ant/med delts, tri's (fri or sat) PUSH
Click to expand...
Almost exactly what he said. Legs/Pull/Push
 
for a beginner, 3 full body workouts a week should be more than enough stimuli to get stronger and bigger, IF your diet is on spot, and you're not doing a thousand exercises and tons of sets each workout.

full body workouts should be almost entirely compound moves: bench press, pull ups, squats, deadlifts, military press. if the arms aren't tired, toss in a couple sets of curls, skullcrushers and some calf rasies and you're done for the day. do abs on cardio days, 2x a week.

after 6 months, a push/pull/legs split would be the next progression.
 
malkore said:
for a beginner, 3 full body workouts a week should be more than enough stimuli to get stronger and bigger, IF your diet is on spot, and you're not doing a thousand exercises and tons of sets each workout.

full body workouts should be almost entirely compound moves: bench press, pull ups, squats, deadlifts, military press. if the arms aren't tired, toss in a couple sets of curls, skullcrushers and some calf rasies and you're done for the day. do abs on cardio days, 2x a week.

after 6 months, a push/pull/legs split would be the next progression.
Click to expand...

thanks for the advice; my program says 2 full bodies a week so should i do 3 or listen to it? my diet is on the spot. thanks again.
 
I'm sure I've asked before-
What equipment do you have access to? What movements can you not do? What days can/can't you workout?
 
5 x 5 if done properly for everything will be demanding on the nervous system...you should also do legs 1st during the week asyou need the most energy to do them for optimal results...not the greatest routine i've seen
 
evolution said:
I'm sure I've asked before-
What equipment do you have access to? What movements can you not do? What days can/can't you workout?
Click to expand...

are you talking to me? if you are i have a bench with a barbell and 2 dumbells; i have an incline bench; the only exercise i cant do is a dip (i have no dip stand). I can workout any day; im 15 years old(no job :mad: ) and home every day.
 
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