[WAHCHING]

Mon- Chest, Calves, Abs
Tues- Back, Traps, Abs
Weds- Shoulders, Forearms, Abs
Thur- Bi's, Tri's
Fri- Quads, Hams, Calves
Sat-Rest*
Sun-Rest


*Might considering putting my rest day as weds then have it bumped it down so Sat is a workout day and sun is a rest day as well, dunno if I should do that.

Cardio: Wake up in morning do 45min-1hr, 15min after workouts, 45min-1hr at night.
Rest: between sets is 30-45secs.

[Jayhawkk]

One of many standards for splitting the body up. How does your routine look for your exercises,sets, res etc?

[Jayhawkk]

Oh, are you bulking or cutting or?? That's a lot of cardio unless all that time is spent walking.

[danman]

i would shoot myself if i did that much cardio....one session is boring enough as it is...but three? AHHHHHHHHH.

anyway, i like the idea of having the whole weekend off...im use to having wednesday and sunday off.

[WAHCHING]

cutting up,(walking incline) rest between sets is 30-45secs. Rest between a new set for a new body part is 1min.

Excersises im having difficult of which ones i should do but im aiming for 3-4 sets per body part reps are around 10-12.

[Jayhawkk]

Chest
Flat Barbell Bench
Incline Dumbell Bench
Weighted Dips

Back
Seated Rows
Pull Ups
Wide Grip Pull Downs
V-Bar Narrow Pull Downs

LegsSquats
Deadlifts
Leg Extensions
Hamstring Curls
Hack Squats

Calves
Standing Calf Raises
Sitting Calf raise

Biceps
Alternating Dumbell Curls
Hammer Curls
EZ-Bar Preacher Curls

Triceps
Overhead Alternating Tricep Extension
Cable Pushdowns Various Attachments
Dumbell Kickbacks
Skull Crushers

Abs
Hanging Leg raise
Crunches
Weighted Crunches

Traps
Shrugs Barbell and Dumbell
Upright Rows(up to sternum)
Behind Neck Partial Row/Shrug

Forearms
Zottman Curls
Forearm Curls
Reverse Forearm Curls

[Jayhawkk]

Those are just a few exercises. of course there are a ton of each but i figured we'd start someplace and go on from there :P

[tim290280]

I am going to be obtuse;

Mon- Chest, Calves, Abs
Tues- Back, Traps, Abs
Weds- Shoulders, Forearms, Abs
Thur- Bi's, Tri's
Fri- Quads, Hams, Calves
Sat-Rest*
Sun-Rest

What no dorsi flexor day?

While this is a pretty standard split it has many downsides. Read the Split Training All Wrong thread. In brief;
Legs get 1/5 the work of upper body, yet are far bigger and more important than that. Training big muscles leads to more growth stimulation, I.e. legs should be trained more often.
Arms are tiny muscles, they don't need to be worked four days a week. Though this would explain why so many have legs the same size as their arms (that isn't a compliment to anyone).
You are training muscles like pecs once per week. Training them more often gives more growth potential.

What I'm getting at is to consider using a whole body or upper/lower or push/pull training program. They are far superior for growth and strength enhancement.

[WAHCHING]

Originally Posted by Jayhawkk

Those are just a few exercises. of course there are a ton of each but i figured we'd start someplace and go on from there :P

thanks will put something together.

[WAHCHING]

Originally Posted by tim290280

I am going to be obtuse;

What no dorsi flexor day?

While this is a pretty standard split it has many downsides. Read the Split Training All Wrong thread. In brief;
Legs get 1/5 the work of upper body, yet are far bigger and more important than that. Training big muscles leads to more growth stimulation, I.e. legs should be trained more often.
Arms are tiny muscles, they don't need to be worked four days a week. Though this would explain why so many have legs the same size as their arms (that isn't a compliment to anyone).
You are training muscles like pecs once per week. Training them more often gives more growth potential.

What I'm getting at is to consider using a whole body or upper/lower or push/pull training program. They are far superior for growth and strength enhancement.

thanks for your input but last week i allready put my body into shock by training twice a day, once in the morning and once around the evening time. Now its just once a day for 5 days. Plus for legs im considering 15-20 reps give or take.

[tim290280]

LegsSquats
Deadlifts
Leg Extensions
Hamstring Curls
Hack Squats

Leg extensions are a waste of time. They are a minor exercise with little growth stimulus and place the knee ligaments under shearing load. Better to use a lunge, etc.

Triceps
Overhead Alternating Tricep Extension
Cable Pushdowns Various Attachments
Dumbell Kickbacks
Skull Crushers

Kickbacks are a dork exercise. Bring on the close grip bench and rack lockouts.

[Jayhawkk]

What Tim said does deserve thought. Not to mention compound exercises will develop over all strength and size too. I would see what other opinions get put in here before rushing off.

[Jayhawkk]

haha, dork exercise :)

I like em but then again^^ Honestly I use a ton of different once that are cycled based off routine or just how I feel.

As far as leg extensions? I agree that they do stress the knee and lunges are a better option but I like sitting down sometimes