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#1
10-01-2008, 01:31 PM
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Training Split
After a long absence from the boards, I'm ready to learn all there is to know on this great website.
First I have a question about my current training routine. School prohibits me from working out everyday, so right now I'm looking at a Mon/Wed/Fri/Sat or a Tues/Thurs/Fri/Sat schedule. I've been trying to stick to the push/pull workout routine. I usually do chest with triceps, back with bis, then shoulders,traps, and abs on a day. Legs get their own day as they should. Occasionally if i'm feeling ambitious I'll toss another ab workout with the chest/tris or the back/bis. As for specific body parts, I typically shoot for about 12 sets. A lot of the work is ragtag right now and I'm looking to fix that. First thing I have to do is get a workout booklet, but that's on me haha. Here is what I usually do for each body part: Chest Flat Barbell/DB Bench 3x6 Incline Barbell/DB Bench 3x6 Decline Barbell/DB Bench 3x6 Flies w/ superset push-ups 3x10 (push-ups to failure) Triceps Push-downs 3x10 Skullcrushers 3x10 Dumbbell/Plate Extensions 3x10 Kickbacks 3x10 Back Lat-Pull 3x6 Machine Row 3x6 Standing Lat-Pull 3x10 Bent-over Rows 3x10 Bis EZ Bar Curls 2x10 DB Curls 2x10 Hammer Curls 2x10 Machine Curls 3x10 Some Kind of finisher till failure Shoulders DB Shoulder Press 3x6 Shoulder Combo (series of different shoulder movements for 2 sets) DB Front Raises 3x10 Torso Twists 1x10 Traps Barbell Shrugs 3x10 High Pulls 3x10 Legs and Calves Leg Press 3x10 Lunges 2x10 Leg Curls 2x10 Leg Extensions 2x10 Hack Squats 3x10 Calf Raises 3x15 I do a number of different exercises for abs, so I won't post that up here. I'm going to put squats in for Leg Press starting today I think. I typically vary up the # of reps in intervals from 4-6, 6-8, and 8-10 biweekly. Here it is guys so tell me what you think..
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PM me if you have any questions/comments about my responses on the boards. "You know you're alive when you have expectations, goals, and dreams. I can't understand somebody who doesn't have any passion…something to get them working harder or achieving something. Life is too short not to have any passion. It's passion that keeps you alive, keeps you dreaming, keep you wondering, keeps you trying." -Hugo Girard 
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#2
10-01-2008, 01:34 PM
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why do chest and back have less exercises than biceps? the biceps doesnt need alot of exercises and sets as it is only a small muscle
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#3
10-01-2008, 02:09 PM
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You forgot squats and deadlifts.
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Do or do not, there is no try
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#4
10-01-2008, 02:58 PM
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Quote:
I second what Klosey said as well.
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 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#5
10-01-2008, 04:41 PM
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Well I've been trying to keep the total amount of sets per body part relatively the same. I'll give that suggestion a shot tho.
I'm going to replace leg press with squats. As for the deadlift I'm going to assume put that into back day? I actually forgot to put pull-ups in my original post. I usually do one or two sets at the end as kind of a burnout, but what do you guys typically do for pull-ups? thanks for the input on fine tuning the split tho
__________________
PM me if you have any questions/comments about my responses on the boards. "You know you're alive when you have expectations, goals, and dreams. I can't understand somebody who doesn't have any passion…something to get them working harder or achieving something. Life is too short not to have any passion. It's passion that keeps you alive, keeps you dreaming, keep you wondering, keeps you trying." -Hugo Girard
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#6
10-01-2008, 06:00 PM
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You can keep squats and leg press together if youd like, deadlift is a back exersize.
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Do or do not, there is no try
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#7
10-01-2008, 08:37 PM
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Pullups/pulldowns are my foundation exercise for back. They work the whole back, save lower back and upper traps....
I would do this: day 1: Legs, chest, tris day 2: back, shoulders, bis day 3 and weekends: rest repeat twice a week. you said you can only train four times a week, so this will put you training each muscle twice a week, with three rest days. less volume, higher frequency is better IMO than higher volume and less frequency. I would do this: LEGS Leg extension superset with squats repeat once Leg curl superset with stiff leg deads (also your lower back workout and hip) repeat once calf raise drop set repeat once CHEST flys chest pressing exercise or dips repeat once TRIS pressdown superset with dips repeat once that is one workout example. Back straight arm lat pulldown superset underhand grip pullup repeat once rear delt fly superset barbell or two hand db row repeat once shrugs lateral superset db press repeat once barbell curl superset close grip pull down done. Work your abs in there somewhere... I perform this HIT style, but if you don't this will still be better than being in the gym ten hours a session...
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Behold, I say unto you, many are called, but few are chosen.....
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