Help setting my '5 Days Split' *Rep ;)*

Gym_Kitty · 11-22-2008, 11:39 AM

I need to spread out 5 day split effectively so that my body won't be abused too much. For each day, it will be 1 hour at least that I can contribute, then cardio afterwards.

Anyhow, the days I can work out are

Monday:
Tuesday: OFF (School)
Wednesday:
Thursday: OFF(School)
Friday:
Saturday:
Sunday:

I know the rest periods are not optimal, but have no choice.
I'm considering doing (No particular order as I'm not too sure how to put them in order, nor the splits are good enough. Would it be optimal to have legs and back have 2 days rest inbetween at least? )
'Arms/Chest/Back/Legs/Shoulder' with Abs on every other day,
or Delts,Hams/Bis,Tris/Quads,Calves/Back/Arms with Abs or every other day,
or 4 day split with 1 day with lacking body parts.

Please fill in the blanks for me. Thanks!

BillabongVolcom · 11-22-2008, 12:00 PM

Monday - Chest
Tuesday - OFF/School
Wednesday - Legs
Thursday - OFF/School
Friday - Shoulders/Triceps
Saturday - Back/Biceps
Sunday - OFF

Max of 10 sets for larger body-parts and a max of 6 sets for smaller body-parts (Arms). Between 4-50 reps. Change exercises every 8 weeks. You don't have to change every exercise, 1-2 is sufficient enough for change.

Example of Shoulders/Triceps workout..

Shoulders
3 x 4-6 Hammer Strength Military Press
3 x 6-12 Seated Side DB Laterals
3 x 12-15 Bent-over Rear Laterals
1 x 30-50 Machine Side Laterals

OR

3 x 4-6 Hammer Strength Military Press
2 x 6-12 Seated DB Press
3 x 12-15 Seated or Standing Side DB Laterals
1 x 15-20 Bent-over Rear Laterals
1 x 30-50 Machine Side Laterals

Triceps
3 x 6-12 Rope Pushdowns
2 x 6-12 Overhead DB Extensions
1 x 30-50 Dip Machine

Hope this helped.

Mudkip · 11-22-2008, 12:03 PM

Quote:

Originally Posted by Gym_Kitty

Monday:
Tuesday: OFF (School)
Wednesday:
Thursday: OFF(School)
Friday:
Saturday:
Sunday:

Monday: Chest / Biceps
Tuesday: OFF (School)
Wednesday: Back / Triceps
Thursday: OFF(School)
Friday: Delts / Traps / Forearms
Saturday: Quad / Hamms
Sunday: Calves / Abs

Gym_Kitty · 11-22-2008, 12:04 PM

Quote:

Originally Posted by BillabongVolcom

Monday - Chest
Tuesday - OFF/School
Wednesday - Legs
Thursday - OFF/School
Friday - Shoulders/Triceps
Saturday - Back/Biceps
Sunday - OFF

Thanks, I used to do Chest,Tris/ Back,Bis.

Are there particular reason to do shoulders and triceps together? And I really do not want to take the sunday off which is why I'm looking for 5 days split.

Gym_Kitty · 11-22-2008, 12:07 PM

Quote:

Originally Posted by Mudkip

Monday: Chest / Biceps
Tuesday: OFF (School)
Wednesday: Back / Triceps
Thursday: OFF(School)
Friday: Delts / Traps / Forearms
Saturday: Quad / Hamms
Sunday: Calves / Abs

Thank you. I forgot to mention that I used to do Chest,Biceps and Back, Triceps, but I've found out that I spend too much intensity and strength on the big muscle group which makes my arms lacking not only the appearance but also the strength. I've gone up significantly on the main muscle group strength, but the strength for my arms remains same...

Gym_Kitty · 11-23-2008, 07:56 AM

Bump ;p

LightCrow · 11-23-2008, 09:22 AM

Quote:

Originally Posted by Gym_Kitty

Bump ;p

Monday - Upper
Tuesday - off
Weds - Lower
Thurs - Off
Fri - Upper
Sat - Lower
Sun - Off

Chances are if you're asking about how to set up a body part split on here, you're no where near advanced enough to need a body part split. Stick to an upper lower twice a week and plenty of rest. I would save the cardio for your off days.