[johnnyairwaves]

Can anyone recommend a good split day routine? (6AM and again at noon) 5 days a week. My goal is to build muscle mass.

[KM]

This is a frequently asked question. So try the search feature.

But here's one that I've given to people before, mostly because of the emphasis on each part of the musculature. Just a suggestion.

Day 1: Incline, Flat Chest/Light Back (Width)
Day 2: Heavy Shoulder/Arms
Day 3: Heavy Legs
Day 4: Shoulders/Decline, Flat Chest
Day 5: Hams, Calves/Heavy Back (Thickness)

Maybe not one for you but it's a suggestion. Really focuses on weak areas.

[ZackKnight]

question, why are you going at 6 am and noon? and for how long each time?

I go from 630 to around 715 or so and I normally do 1 group a day and if i can i throw in some abs or calves in there.

so lemme know and I can help you out.

also, good work KM. nice split. I rarely see people throwing out the 5 day split. I've been doing it for a few months now and it's been working really well. getting a lot more definition. I've got both heads of my bicep coming out perfectly now.

[johnnyairwaves]

Originally Posted by ZackKnight

question, why are you going at 6 am and noon? and for how long each time?

I go from 630 to around 715 or so and I normally do 1 group a day and if i can i throw in some abs or calves in there.

so lemme know and I can help you out.

also, good work KM. nice split. I rarely see people throwing out the 5 day split. I've been doing it for a few months now and it's been working really well. getting a lot more definition. I've got both heads of my bicep coming out perfectly now.

I want to gain as much muscle mass as possible without overtraining. 45 minutes each. I abandoned the Two-a-Days a weeks ago and started routine below. I would like to pick up again as long as I wont be over training.

Stats:
30 yrs old
5'11"
205 lbs

Current workout (once a day):

Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs
Day 4: Shoulders, Traps, Abs & Calves
Day 5: Chest & Triceps(Repeat Day 1)
Day 6: Off
Day 7: Off

Day 1 Working Sets
(sets x reps)
Barbell Bench Press 3 x 8-10
Incline Barbell Bench Press* 3 x 8-10
Flat Bench Dumbbell Flyes 3 x 8-10
Close-Grip Bench Presses 3 x 8-10
Lying Cambered Bar Extensions 3 x 8-10
Straight Bar Cable Pushdowns 3 x 8-10

* Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.


Day 2* Working Sets
(sets x reps)
Pulldowns or Wide-Grip Pull-Ups 3 x 8-10
Low Cable Rows 3 x 8-10
Dumbbell Rows or Bent-Over Barbell Rows 3 x 8-10
Standing Barbell Curls 3 x 8-10
Alternating Dumbbell Curls** 3 x 8-10


Day 3 Working Sets
(sets x reps)
Leg Extensions 3 x 8-10
Squats 4 x 8-10
Stiff-Legged Dead Lifts or Lying Leg Curls 3 x 8-10


Day 4 Working Sets
(sets x reps)
Seated Dumbbell Overhead Presses or Barbell Military Presses 3 x 8-10
Seated Dumbbell Lateral Raises 3 x 8-10
Bent-Over Rear Lateral Raises or Reverse Pec-Deck Lateral Raises 3 x 8-10
Barbell Shrugs 3 x 8-10
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12
Ab crunches on a bench 3 x 12-15
Hanging Leg Raises (knees bent) 3 x 12-15

In addition I mix in some Supersets.

[ZackKnight]

doing chest after ur shoulder day could be hard because u've already worked the triceps and ur front delts are a big part ur shoulders and are worked during chest day. I'd switch day's 3 and 4

[RAGEN2008]

I would switch it up and drop the extra chest day. I think you'd have more rest time like this, but it is just a suggestion.

Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs
Day 4: Off
Day 5: Shoulders, Traps, Abs & Calves
Day 6: Off
Day 7: Off