[Mygeeto]

alright...lets get this started.
i have just renewed my gym membership, and am after another traning protocol to follow, but i cannot come up with anything. so i thought maybe my brothers at the dungoen can help me out.
im after a split that has special emphasis on the back. (and maybe chest)
i am out of ideas so if anyone has any views on how to shape up a routine that specialises in the back post what you would have me do during the week.
(without deadlifts or squats)

i was thinking of this but i would like everyones opinion:
Monday: Back & Biceps
Tuesday: Chest & Delts & Triceps
Wednesday: rest
Thrusday: Back
Friday: rest
Saturday: Hamstrings & Quads & Calves
Sunday: rest

[Mygeeto]

Switched it up a little

monday/ day 1: quads, hams, calves
tuesday/ day 2: rest day
wednesday/ day 3: back, biceps and forearms
thursday/ day 4: rest day
friday/ day 5: chest, shoulders and triceps
saturday/ day 6: rest day
sunday/ day 7: rest day

important notes/ details about my routine:

*if i feel i have not pushed myself enough on a gym day, ill come back in the next day and re-hit that/those muscle group/s again
*my routine follows generally a high rep range (anywhere from 12-30+), but with limited sets and exersizes. trying to keep it under 10 sets per body part while upping the intensity. i dont like to be piss farting around moving from one machine to another so i just tend to stay where i am and just do all of my stuff in the one spot/ exersize,
* after reading and doing a bit of research, it is considered best to do the legs first in a regimine and to do cardio only on off-days. there are plenty of days to do cardio here but i dont do much cardio.
* its either full-RoM or no reps at all. WIMPS AND POSERS GTFO!

intensity techniques i use:

*limited break time between sets and exersizes is one intensity technique i do
*i love negative reps and the negative phase of a lift. i always try make sure im doing the best i can during the negative.
*i sometimes do staggered sets
*i sometimes do supersets of different exersizes but for the same muscle group.
*i generally only take one set to failure per muscle group.
*i am however trying to find a way to fit pre-exaughst into my routines.

Other notes:

*i feel i have naturally big shoulders and calves so there isent a need to prioritise here
*i usually wear my hands out before i wear my muscles out lol
*always try to talk and ask out the cutest girl or woman in the gym
*i picture my biceps as Harley Davidson engines revving up with each rep (man that ups my focus by an uncountable amount
*i always work out with my sunglasses on
*i always make sure my presence is felt by the other lifters hehehe

[Sparky_dustin]

Have you ever tried High intensity? High weight low reps works best for me to bulk up, low weight high reps tones my muscles more I find, but everybody responds differently. I also train Back and Tri's together on Monday and Chest and Bi's on Thursday. I find that by training hard on my back doesn't allow me to train very hard on my bi's same with my chest/tri's, by resting them for 3 days after my back workout I find I am fully recovered to do my Bi's hard.

[Costanza]

Originally Posted by Mygeeto

i was thinking of this but i would like everyones opinion:
Monday: Back & Biceps
Tuesday: Chest & Delts & Triceps
Wednesday: rest
Thrusday: Back
Friday: rest
Saturday: Hamstrings & Quads & Calves
Sunday: rest

Personally for my body anyway I do Mon-Wed-Fri and I would swap your Chest/Delt/Tri day with your Hamstring/Quad/Calves day. On my off days (Tues/Thurs) I do any kind of cardio whether it be treadmill in the gym if it's crappy outside or riding my bike if it's nice and sunny and warm outside or playing raquetball. I'm a bit older than you though so I need the cardio a bit more than you. LOL. That's what works out best for me right now...I'm focusing more on my off days right now anyway because I ate like crap the past 2 weeks now I'm trying to eat right and sweat it all off. LOL.

[Mygeeto]

will do webmaster

[Hooking Bull]

Hey bud...I personally think the Chest, Shoulders, and Triceps workout is too much. I just think it is to much pressing movements for your shoulders. I would break it up to either Chest and Tri's or Shoulder's and Tri's.

I just like to do chest and shoulders on seperate days because they both require heavy pressing movements and I like to make sure I am fresh for both workouts. All in all though I think your workout looks good. Keep up the good work.

[Mygeeto]

ok HB, what if i took thursdays back day and made it into Calves & Shoulders?

[Mygeeto]

Originally Posted by Sparky_dustin

Have you ever tried High intensity? High weight low reps works best for me to bulk up, low weight high reps tones my muscles more I find, but everybody responds differently. I also train Back and Tri's together on Monday and Chest and Bi's on Thursday. I find that by training hard on my back doesn't allow me to train very hard on my bi's same with my chest/tri's, by resting them for 3 days after my back workout I find I am fully recovered to do my Bi's hard.

i tried HIT but to be honest i just couldent concentrate hard enough to reach full and utter failure on positive, static and the negative phases of a lift. not only that i dont think that Mike Menters HIT would be the best for me

[Hooking Bull]

Originally Posted by Mygeeto

ok HB, what if i took thursdays back day and made it into Calves & Shoulders?

That would work good. I've always done calves after every workout myself, I never have an actual day designed especially for them. Calves are very stubborn muscles so you can get away with doing them an the end of every workout.

Here is what my workout schedule looks like:

Mon - Chest & Bi's
Tues - Shoulders's and Tri's
Wed - off
Thus - Legs
Fri - off
Sat - Back

Sometimes I will do Back on Friday just so I can have the whole weekend to play and recuperate. Just depends on my schedule. Hope this helps ya.

[Sparky_dustin]

Fair enough, its not for everybody

[Mygeeto]

Monday: Quads and Hamstrings
Tuesday: Back and Biceps
Wednesday: Rest
Thursday: Calves and Delts
Friday: Rest
Saturday: Chest and Triceps
Sunday: Rest

how does that look? is it possible i could add a Biceps and Triceps session?
coz i feel my arms are lacking..i need like another 4 inches acording to most ppl including Arnold the upper arms should be roughly the same size as my calves, and my calves are 18inches so i got a fair bit of catching up to do there

[Hooking Bull]

Try this buddy, this is what I used to do for a few years. At the end of every Saturday workout, do 21's with either the E_Z Curl bar or use the cambered bar for cable curls. And when I say 21's I don't mean 7,7,7, oh no, I mean 21, 21, 21. Trust me your arms will be so full and pumped.