[pokerg1]

i need some new ideas to change my split..post ONLY if ur a natural bbder

[bigppoppa13]

right now my split looks like this

Monday: Shoulder/Traps
Tuesday : Cardio
Wednesday : Chest/Triceps
Thursday: Cardio
Friday : Back/Bicep
Saturday: Legs/ Cardio
Sunday : off

[Beefcake]

My split before my injury and meds was this:
Monday: Chest/Tris
Tuesday: Back/Bis/Forearms
Wednesday:Cardio
Thursday: Shoulders/Traps/Legs
Friday: Abs/Cardio
The weekend was my days off because I was working longer hours.

[pokerg1]

nooo i mean the exercises also

[bigppoppa13]

Monday: Shoulder/Traps
Shoulder press with dumbbells 4 sets of 6-10 with dropset
Dumbbel side raises 4 sets of 6-10 with dropset
Seated press on machine 4 sets of 6-10 with dropset
Reverse pec deck 4 sets of 6-10 with dropset
Upright row with barbell 4 sets of 6-10 with dropset
Shrugs 4 sets of 6-10 with dropset

Tuesday : Cardio

Wednesday : Chest/Triceps
Bench Press 4 sets of 6-10
Incline dumbbell press 4 sets of 6-10 with dropset
Flat dumbbell flyes 4 sets of 6-10 with dropset
Pec Deck 4 sets of 6-10 with dropset
Close grip bench 4 sets of 6-10 with dropset
Skull Crushers 4 sets of 6-10 with dropset
Dips 4 sets of 6-10 with dropset

Thursday: Cardio

Friday : Back/Bicep
T-bar row 4 sets of 6-10 with dropset
Deadlifts (1st and 3rd weeks of the month) 4 sets of 6-10 with dropset
Pulldowns 4 sets of 6-10 with dropset
Seated cable rows 4 sets of 6-10 with dropset
Pull ups 4 sets of 6-10 with dropset
Standing dumbbell curls 4 sets of 6-10
Preacher Curl 4 sets of 6-10
Standing Curl with EZ bar 4 sets of 6-10
Hammer Curl 4 sets of 6-10

Saturday: Legs/ Cardio
Stiff leg deadlifts ( 2nd and 4th weeks of the month) 4 sets of 6-10 with dropset
Leg extensions 4 sets of 6-10 with dropset
Standing Leg Curl 4 sets of 6-10 with dropset
Barbell Squats 4 sets of 6-10 with dropset
Carf raises 4 sets of 6-10 with dropset

Sunday : off

[mkettlewell15]

The one I am currently using is:

Monday - Chest
- Bench Press: 4 sets + 1 Warmup
- Incline DB Press: 4
- DB Pullovers: 4
- Cable Crossovers: 4

Tuesday - Back
- Deadlifts: 4 Sets + 1 Warmup
- Bent Over Barbell Rows: 4 Sets + 1 Warmup
- Widegrip Lat pulldowns: 4
- Seated Rows: 4

Wednesday - Shoulders + Traps + Abs
- DB Shoulder Press: 4 + 1 Warmup
- Barbell Front Raises: 2(SUPERSET)
- Plate Raises:2(SUPERSET)
- Lateral Raises: 4
- Rear Raises on Incline Bench:4
- Behind Ass Barbell Shrugs: 4
- Hanging Leg Raises: 2
- Decline Crunch: 2
- Oblique Crunch: 2

Thursday - REST

Friday - Legs
- Squats: 4 + 1 Warmup
- Hack Squats: 3
- Leg Presses: 3
- Extensions: 3
- Leg Curls: 3
- Seated Calf Raises: 4
- Donkey Calf Raises: 4

Saturday - Arms
- Barbell Curls: 4 + 1
- Dips: 4 + 1
- Incline Seated DB Curls: 4
- Overhead DB Extension: 4
- One Arm Preacher Curl: 3(REST PAUSE)
- Rope Pressdown: 3

[Half Second]

Monday - Legs
Squats - 3 to 5 sets
Leg Press - 3 sets
Leg Extension - 3 sets
Hamstring Leg Curl or RDLs - 3 sets

Standing Calf Raise - 3 sets
Seated Calf Raise - 3 sets
Leg Press Calf Raise - 3 sets

Tuesday - Back and Chest
Bent-over Row - 3 to 5 sets
Wide-grip pulldown or weighted pullups - 3 sets
Seated Cable Row - 2 to 3 sets
Straight-arm pulldown - 2 to 3 sets

Bench Press - 3 to 5 sets
Incline Dumbbell Press - 3 sets
Wide-Grip Bench Press - 2 to 3 sets
Incline Dumbbell Flye - 2 to 3 sets

(I often superset back with chest)

Wednesday
Abs and Cardio

Thursday - Shoulders & Traps
Barbell Press - 3 to 5 sets
Wide-Grip Upright Row - 3 sets
Dumbbell Lateral Raise - 2 to 3 sets
Bent-over Dumbbell lateral raise - 2 to 3 sets

Barbell Shrugs - 3 to sets
Dumbbell Shrugs - 3 sets
Smith Machine Shrugs - 3 sets (sometimes)

Friday - Biceps & Triceps
Barbell Curl - 3 sets
Preacher Curl - 3 sets
Concentration Curl - 3 Sets

Close-grip bench press - 3 sets
Seated Dip Machine - 3 sets
Triceps Pressdown - 3 sets

Standing or Seated Calf Raise - Light weight, 12-15 reps for 10 sets with 15 seconds rest between sets

Saturday
Abs & Cardio

Sunday
Rest rest rest


This is a simplified workout. Every week I switch up an element, such as volume, rest periods, pre-exhausting, compound movements before isolation movements and vice versa, day of the week I do a particular bodypart, exercises done, etc. I find this split works pretty well for me, particularly because I have a hard time bringing my bis up, so I dedicate a day to them rather than doing them after back. Happy lifting

[skeptic]

Monday: Chest/tris/abs
Tuesday: Back/bis
Wed: cardio/abs
Thurs: Legs
Friday shoulders/traps/abs
Sat: rest or cardio if im in the mood
Sun: ditto

[lil_big_junior]

i won't bother posting my split, lol...it's long & hard to maintain & it's forever changing

[Beefcake]

^^Same here. But my basic body part split stays the same.

[christopherryan]

There are some crazy routines here, but hey if you're making gains on it then so be it.

Chest/Shldr/Tri:
Bench:5 sets of 8
Incl. Bench: 3 sets of 8
Weighted Disp: 2 sets of 8

Back/Bi:
Weighted PU/LAT pulldowns:5x8
Rows:3 x8
Shrugs:2x 8
Bar Curls:2 x 8

Legs:
Squat:4x8
QuadExt: 3x8
HamCurls: 3x8
Calves: 3x8

[JaKKd up]

What do you guys think of this one:

Mon: Chest/Abs

Tues: Shoulder/Traps/Calves

Wed: Quads

Thu: Cardio/Abs (light day) or OFF

Fri: Biceps/Triceps

Saturday: Back/Hamstrings

Sunday: Cardio/Abs (light day) or OFF

Is this too much I was w/o 4 day a week prior? Thursday and Sunday I'll take off if I feel too fatigued.

[titty]

monday=biceps tri and abs
tuesday=legs shoulders forarms
wednesday=cardio traps
thursday=biceps back forarms
friday=cardio
saturday=biceps chest abs
sunday=traps chest legs triceps



and im only 14 write back