training splits

X

xander

0
my last split was:

chest and triceps
off
back and biceps
off
legs and shoulders

but i was thinking that the shoulders take a beating on chest day so puting that next to shoulder day it will detriment one or the other.

I may try
chest-triceps-choulder
off
upper back-biceps
off
legs-lower back

what do you all do?
 
i only do 3 splits

push/pull
upper body/lower body
upper body push/lower body/upper body pull
 
I basically just do abbreviated full-body workouts for the most part.

If I was to follow a split routine, I would focus on something like this:

Day 1: Quad-dominant focus
Day 2: Upper body vertical push/pull focus
Day 3: Cardio or HIIT
Day 4: Hip-dominant focus
Day 5: Upper body horizontal pus/pull focus
Day 6: Cardio or HIIT
Day 7: Light cardio

I'd include abs and calves on the two lower body days (quad- and hip-dominant days)
 
my split looks like this

chest shoulder triceps

upper back biceps

lower body (all legs)

not really a 7 day cycle, so im all over the place lol, but its given good results
 
I read somewhere that working opposing groups in the same session helps to gain higher in both, so I have been doing a split of:

Biceps, Triceps,
off
Chest, Back
off
Shoulders, Legs


Although I change every 4 weeks to keep things fresh and rotate through motions so I never do the exact same workout
 
My split...

Chest, abs
Back, calves
arms,abs
Delts, calves
Legs, abs
rest
rest

I dont like to hit secondary muscles on the same day. I feel it takes a lot of strength outta them so i cant lift big weight. I like to have them refreshed before i hit them.
 
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