[ryanmalone43]

alright guys, my track season is finally over and although its the summer which for most is time to get shredded, i dont care, im goin for mass, im 5'9 193 in the a.m. and only wanna see the numbers increase from there. the plan ive been using thus far is great, but i feel it can improve so im calling on my fellow bodybuilding brethren to help me out a little...i do have a small problem though, i recently got done with physical therapy for my back due to some muscle strains i got during the season, temporarily it is very painful to do any compound leg movements suck as squat or even leg press as they irritate the area around my saccrum... so ive divided my leg workouts in two diffrent days in hopes ill be able to make up for loss of squats with more concentration on diffrent parts of the leg. i also have always found it hard to work a shoulder day in my schedule which isnt as much of a problem because i tend to carry a wide taper anyways.. heres my current split and any and every though is appreciated, thanks to all....

day 1- chest and tris
day 2- quads and calves
day 3- back and bis
day 4- rest
day 5-glutes hams and calves
day 6- rest

*usually do abs every 3 days and a calves in spare time once more during the week

[aefx2387]

no shoulders or day 7?

[ryanmalone43]

i start over after the rest day on day 6... i always found it hard to work shoulders in due to front and rear delt wear that comes with working chest and back... i would like to find a way to incorporate it in my split w/o overtraining, until then i dont want to sacrifice any intensity on any of my otehr days since my shoulders are already in proportion to the rest of my body

[Diesel]

Originally Posted by ryanmalone43

day 1- chest and tris
day 2- quads and calves
day 3- rest
day 4- shoulders hams and calves
day 5- back and bis
day 6- rest

*usually do abs every 3 days and a calves in spare time once more during the week

try that^....assuming you will be deadlifting on back days but if not then I guess you could train back after quad day. Train shoulders, doing one pressing movement and one rear delt movement wont cause you to overtrain. If your really worried about that then stick to higher reps, but unless your shoulders are dominate compared to arms and/or chest then you should train them.

[Rocky]

Diesel makes a good suggestion. Another idea is that if your shoulders are quite well developed and don't require too much training is to just throw in 1 or 2 exercises into your chest/tri day. You fronts will already be done from the benching so you could just put in a DB press and lateral movement to finish them off. Just a thought.

Either way I wouldn't not train them.

[ryanmalone43]

ah, good word rocky and diesel, ill try both of your approaches, thanks guys!