[Club27]

Im looking for a good split in order to hit each bodypart twice a week while im bulking up.


right now, ive come up with...


monday: chest/tri/quads

wednesday: shoulders/hams

friday: back/bi/calves

sunday: (repeat mondays workout)

tuesday: (repeat wednesdays workout)

your thoughts?

[CALIBBER]

what about this on

mon chest/shoulers/tris
tue legs
wed back/biceps/
thur repeat

[vdawg]

when i was hittin everything twice a week it went like this. i must say i have seen wicked results from doing it.

monday: shoulders, tris and abs.
tuesday: chest and bis
wednesday: back and legs and abs
thursday: shoulders tris
friday: chest, back, bis and abs

i know this may seem like alot but it worked for me.

[borobulker]

first post here at bbd...

here was my split when i was doing the combo...

Current Split – Open for critique
This is my first week on this split; I like it because I can hit everything twice a week. The rep #s are purely for my reference, I will go for many more if I can. On most exercises I try not to count, I go until failure.
I also have a “Wellness – Weightlifting Class” that I am taking, I do random circuit training style lifts, usually using the full stack 

* = Forced Reps on last set
** = Forced Reps on last two sets

Monday – Chest/Delts/Tricepts
Incline Bench – 4 x 10 **
Flat Bench – 4 x 10 **
Bench Machine, Slight Decline – 4 x 10
Dips 2 x 20
Seated Dumbbell Press – 3 x 10 *
Barbell Upright Rows – 3 x 10
Seated Machine Press – 3 x 10 *
Close Grip Bench – 3 x 10 **
Seated Overhead Triceps Extensions – 3 x 10 *

Tuesday – Legs, Calves, Abs
Squats – 4 x 10
Incline Leg Press (Incline/Sled Type) – 4 x 10**
Stiff Leg Deads – 4 x 10
Incline Leg Press Calf Rises – 3 x 12
Seated Calf Rises - 3 x 12
Crunches – 2 x 40

Wednesday – Back, Biceps, Abs
Wide Grip Pull Ups – 4 x 10
Bent over Rows – Overhand – 4 x 10
Close Grip Pulldowns – 4 x 10*
Alternating Dumbell Curls – 3 x 10
Preacher Bar Curls – 3 x 10*
Crunches – 2 x 40

Thursday – Chest/Delts/Tricepts
Incline Flyes – (wide, treehuggin’ style) 4 x 12
Pec Deck Flyes – 4 x 12
Decline Cable Flyes – 4 x 12
Lateral Rises – 3 x 10*
Dumbell/Plate Upright Rows – 3 x 10
Rear Delt Lat Rises – 3 x 10
Straight Bar Pushdowns – 3 x 10
Dumbbell Kickbacks – 3 x 10

Friday – Legs, Calves, Abs
Leg Extensions – 4 x 10*
Lunges – 4 x 10
Leg Curls – 4 x 10*
Standing Calf Rises – 4 x 12*
Seated Calf Rises – 4 x 12
Crunches – 2 x 40

Saturday – Back, Biceps, Abs
Deadlifts – 4 x 10
Wide Grip Pulldowns – 4 x 10
Seated Rows – 4 x 10 *
Straight Arm Pulldowns – 4 x 10
Dumbbell Shrugs – 4 x 10
Machine Preacher Curls – 3 x 10*
Concentration Curls – 3 x 10
Crunches – 2 x 40

* = forced

See how that works out for you, i felt like i was overtraining...

[Club27]

is the routine i put up bad? would i not make gains off of it?

the reason i ask is because i would really prefer to give shoulders their own day, like i was doing when i was hitting each bodypart only once a week.

[tim290280]

I'm doing upper and lower twice a week. I mix up the rep ranges and exercises between the days and usually do 4 major exercises (2 push 2 pull) plus 2-3 minor ones (arms, prehab, abs).

[Rocky]

Personally I think training muscles x 2 a week if you are doing compound exercises is quite hard to get optimum rest and recovery time. If you are going to do it that way, I'd suggest having a different routine for the 2nd session for each muscle in the week and perhaps alternating between a light and heavy workout at each one! I think it would be quite difficult to make consistent gains doing heavy compound work every day of the week!

[tim290280]

Originally Posted by Rocky

Personally I think training muscles x 2 a week if you are doing compound exercises is quite hard to get optimum rest and recovery time. If you are going to do it that way, I'd suggest having a different routine for the 2nd session for each muscle in the week and perhaps alternating between a light and heavy workout at each one! I think it would be quite difficult to make consistent gains doing heavy compound work every day of the week!

Very true. Thats why you have to use different rep ranges for different exercise pairings and days. I don't like the two workouts that are done twice weekly. Means you burn out that exercise/program really quickly and lack for variety.

Best is (IMHO);
Day 1
Legs quad dominant

Day 2
Upper lower rep

Day 3
Legs hip dominant

Day 4
Upper medium rep (different exercises)