| NPC USA Champion
Join Date: Jan 2006 Location: Sunny South Florida Age: 44 Posts: 758
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I think I'd break it into body sections. Let's assume a M-W-F as 3 days, (although as long as there is rest enough between workout days, it can be any 3).
Group chest with back, bis and tris with shoulders, and legs on their own, since there are so many big muscles to train. Try to keep legs in the day 2 section, since the other two groups will have secondary effects on the primary muscle groups (IE - You'll work the tris a little on most of your chest exercises & some bis on back, etc.)
Pick weekest body part, place it as first workout day in each week. For example, if your arms are weekest, work them on first day. If your chest is weekest, work it on first day - this way, your weekest body part is worked on the first weekly workout day when (presumeably) your body is less fatigued from the week.
Sample plan:
Day1 - Chest with back
Day2 - off
Day3 - Legs
Day4 - off
Day5 - Arms and shoulders
Day6 & 7 off
You can throw abs onto any number of those days, or if you work them once a week, do them at home on one of your 2 off days in a row.
This plan hits all body parts once per week.
To change it to more of a cutting workout, make the whole routine like supersets, with shorter rests between sets (like only the time to switch weights). If you're doing 3 exercises per body part, it looks like this:
Day1 -
Chest(Exer1[Set1]), Back(Exer1[Set1]), Chest(Exer1[Set2]), Back(Exer1[Set2]), Chest(Exer1[Set3]), Back(Exer1[Set3]), rest.
Chest(Exer2[Set1]), Back(Exer2[Set1]), Chest(Exer2[Set2]), Back(Exer2[Set2]), Chest(Exer2[Set3]), Back(Exer2[Set3]), rest.
Cheset(Exer3[Set1]), Back(Exer3[Set1]), Chest(Exer3[Set2]), Back(Exer3[Set2]), Chest(Exer3[Set3]), Back(Exer3[Set3]), rest.
Day2 -
Quad(Exer1[Set1]), Ham(Exer1[Set1]), Quad(Exer1[Set2]), Ham(Exer1[Set2]), Quad(Exer1[Set3]), Ham(Exer1[Set3]), Rest.
Quad(Exer2[Set1]), Ham(Exer2[Set1]), Quad(Exer2[Set2]), Ham(Exer2[Set2]), Quad(Exer2[Set3]), Ham(Exer2[Set3]), Rest.
Quad(Exer3[Set1]), Ham(Exer3[Set1]), Quad(Exer3[Set2]), Ham(Exer3[Set2]), Quad(Exer3[Set3]), Ham(Exer3[Set3]), Rest.
Day3 -
Bicep(Exer1[Set1]), Tricep(Exer1[Set1]), Bicep(Exer1[Set2]), Tricep(Exer1[Set2]), Bicep(Exer1[Set3]), Tricep(Exer1[Set3]), Rest.
Bicep(Exer2[Set1]), Tricep(Exer2[Set1]), Bicep(Exer2[Set2]), Tricep(Exer2[Set2]), Bicep(Exer2[Set3]), Tricep(Exer2[Set3]), Rest.
Bicep(Exer3[Set1]), Tricep(Exer3[Set1]), Bicep(Exer3[Set2]), Tricep(Exer3[Set2]), Bicep(Exer3[Set3]), Tricep(Exer3[Set3]), Rest.
Throw the shoulder exercises all at the end, or 1 exercise into each of the Bicep/Tricep iterations. |
right from Weider..assuming u coming from 4 day..hit each workout hard every 9 days Mon day 1Wed Day 2 Fri Day 3# Mon day 4...it works
