2 day split on current program...

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Chest-
DB Bench Press
Incline Fly’s
Decline Press
Cable Crossover

Laterals
Lat.Pulldown
Cable Rows

Arms-
Barbell Curls
Preacher Curls
Lying Dumbbell Curls(Incline)
One-Arm Triceps Extension
Machine Dips

Deltoids-
Seated Bent-Over Dumbbell Laterals
Front Dumbbell Rise

Trapezius-
Dumbbell Shrugs

Wrists-
Wrist Curls
Reverse Curls

Abdominals-
Twisting Knees-In-Air-Sit-Ups
Leg Raises

Lower Back-
Hyperextensions

Legs
Leg Press


so heres my schedule..for most excersises i do 3 sets of 12 reps..
i was just wondering how i can cut this into a 2 day split program?thanks in advance..
 
Oh man, the annoying yellow thing again, I had just posted on another post thanking the guy for not using it like he usually does. Anyway...

Are you asking about this for a 2 day PER WEEK split? Or just you want to put these exercises into two days and do them alternating like each twice per week or something?

It makes a pretty big difference, but either way, you have some problems. First, there are not any squats, deadlifts, or shoulder/military presses. You don't need both flat bench and decline in the same day.

So reply about what type of split you mean, if it's only 2 days per week, I would go with a push/pull - including legs...
 
haha sorry bout the yellow thingy..lol :p


btw,about the 2 day split thing..i plan on doing it twice a week..for example..

monday,tuesday-workout
wednesday-break
thursday,friday-workout

of course i plan on adding 1-2 mor exercises for my legs once i get into my split program..i just forgot bout adding it for this post..:eek:
 
evolution said:
I'm lost. Are you going to workout on M,T,Th,F? If so, just do an upper/lower split.
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Yeah, that's what it is.

So it's a four day split, not two, it's all good. Yeah, you could do upper/lower, Monday and Thursday lower, Tuesday and Friday upper.

Or could do a basic split of chest and tris, back and bis, rest, legs, shoulders

Throw in some bent over rows on your back day, and the exercises I mentioned earlier, and you'll have a decent split
 
noo..i basicly want to split it in 2 so i can do it monday,tuesday..and then repeat thursday friday..

i dont like the 4 day split program,because yure only working out that body part once a week,and then if u happen not to be able to go one day,then yur screwed on that..;)
 
logos said:
noo..i basicly want to split it in 2 so i can do it monday,tuesday..and then repeat thursday friday..

i dont like the 4 day split program,because yure only working out that body part once a week,and then if u happen not to be able to go one day,then yur screwed on that..;)
Click to expand...

Yeah, I get what youre saying, but we were confused because a 2 day split usually means 2 days per week, not four, get it? I was just mentioning that other split as an idea.

You could so an upper/lower split, you would work your upper and lower monday and tuesday then again thursday and friday. The only thing with that though is that it would be too hard and long to put all those exercises into one upper body workout, hence the reason why I suggested splitting it up.

If you want to workout your body/muscle groups often, more than once a week which is fine, I would suggest a full body routine, which can easily be done 3 times a week and intelligently can be done 4 times a week.
 
well,the workout i gave above is the one i usually do every 2nd day...about 3-4 times a week..but its about a 2hour workout and i fear overtraining..even tho i have been getting results with it the past 3 months..(without any supplements)
 
logos said:
well,the workout i gave above is the one i usually do every 2nd day...about 3-4 times a week..but its about a 2hour workout and i fear overtraining..even tho i have been getting results with it the past 3 months..(without any supplements)
Click to expand...

Yeah that workout you have is definitely too much for one day, overtraining is probably right
 
so guys..any idea on how to split it up?:confused:

i was thinking..perhaps..
Chest,Lats,Arms(Biceps,triceps),Deltoids,Trap,Wrists on one day..
and then the other day..

Abs,Lowerback,Legs

with all the excercises i gave above + more for legs..
 
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