Need help on splitting out my workout more!!

[wmgatorfan]

Monday: Chest and Biceps
. Bench
. Incline Bench
. Decline Bench
. Chest Flies
. Dumbell Flat Bench
. Dumbell Curls
. 21's
. Preacher Curls
. Curls on a machine like you would do tricep extension on
Tuesday: Legs and Abs
. Dead Lift
. Squats
. Power Clean
. Leg Extensions
. Calf Raises
. Hamstring Curls
. Tons of ab wokouts....
Wednesday: Triceps, Back, and Shoulders
. Close Grip Bench
. Skull Crushers
. Tricep Extensions
. Dips
. Bent Rows
. Lat Pull Downs
. Shoulder Shrugs
. Lateral Raises
. Front Raises
Thursday: Rest
Then i start the cycle over again i try to do 3 days on 1 day off. My tricep back and shoulders workout needs to be spaced out so i can do more for each group but im just not sure how do do it. I have been lifting for a while so I am not new to it but I just never really put to much into back and shoulders. It would be nice if you guys could help me come up with a better rotation where i could go the whole week then start the cycle back over each week instead of every 3 days. Thanks!!...

[d218]

sup bro ..uh first off it would help if i knew like ur sets / reps but from wat I am looking at i would just scrath this routine in general..it looks like too much volume ..u should try this routine

Chest/Tri's on monday
tuesday rest
Back/Bi-wednesday
thursday-rest
friday shoulders/legs

[wmgatorfan]

sup bro ..uh first off it would help if i knew like ur sets / reps but from wat I am looking at i would just scrath this routine in general..it looks like too much volume ..u should try this routine

Chest/Tri's on monday
tuesday rest
Back/Bi-wednesday
thursday-rest
friday shoulders/legs

I've been gettign stronger and gaining mass which is what im after, but is your workout more of a beginners workout??

[wmgatorfan]

ok well im thinking about doing this
Monday-Chest/Biceps
Tuesday-Cardio/Abs
Wednesday-Tricpes/Back
Thursday-Cardio/Abs
Friday-Legs
Saturday-Shoulders
Sunday-Rest

[enYgma702]

My split is like this. I try and do 3-5 exercises per bodypart with 4-8 reps per (except for legs).

Sun: Off
Mon: Cardio
Tues: Chest/Tris
Wed: Abs/Legs
Thurs: Light Cardio (off if tired)
Fri: Bis/Delts/Traps
Sat: Back/Abs/Light Cardio

I also supplement 200 g of protein a day to keep muscle fatigue down and gains maxed. Hope that helps.

[severence]

not too shabby!

[wmgatorfan]

My split is like this. I try and do 3-5 exercises per bodypart with 4-8 reps per (except for legs).

Sun: Off
Mon: Cardio
Tues: Chest/Tris
Wed: Abs/Legs
Thurs: Light Cardio (off if tired)
Fri: Bis/Delts/Traps
Sat: Back/Abs/Light Cardio

I also supplement 200 g of protein a day to keep muscle fatigue down and gains maxed. Hope that helps.

See my only thing is i think i could get a better workout by pairing chest with biceps and back with triceps since triceps are used in most chest workouts and biceps are used in most back workouts

[wmgatorfan]

bump^^

[wmgatorfan]

Well this is what ive come up with
Monday: Chest/Biceps
.Bench 10-8-6-4
.Incline Dumbell Press 3x10
.Decline 10-8-6-4
.Chest Flies 3x10
.Dumbell Bench 3x10
.Dumbell Curls 2x20(25lbs) 2x20(20lbs) 2x30(15lbs) 2x40(10lbs)
.21's 7-7-7
.Preacher Curls 3x12(close grip) 3x10(wide grip)
.Hammer Curls 3x12

Tuesday: Cardio/Abs

Wednesday: Triceps/Back
Close grip bench 10-8-6-4
Skull Crushers 3x10
Tricep Extensions 3x10(rope) 3x10(V bar) 3x10(flat bar)
Dip Machine 3x12
Bent Over Rows 3x8
Seate Rows 3x10
Lat Pull Down 3x10
Dumbell Rows 3x10
Row machine 3x10

Thursday: Cardio/Abs

Friday: Legs
.Dead Lift 10-8-6
.Squat 10-8-6
.Calf Raises 3x15
.Power Cleans 10-8-6
.Hamstring curls 3x10
.Leg Extentions 3x10

Saturday: Shoulders
.Lateral Raises 3x10
.Front Raises 3x10
.Upright Rows 3x8
.Military Press 3x8
.Shoulder Shrugs 3x10
.Seated Front Raises 3x8

Sunday: Rest

[Lonewolf24]

personally I like the split you came up with with (the one with 2 days cardio and one day legs), but I'd switch it around if you're looking for mass gaining. I do two days of legs with a good break in between and only one day of cardio, my last workout of the week so that my core isn't too fatigued and I can really let loose and hit it on that day knowing I won't be working out the next day. I do legs tuesday and thursday, with cardio on saturday and rest on sunday

[wmgatorfan]

personally I like the split you came up with with (the one with 2 days cardio and one day legs), but I'd switch it around if you're looking for mass gaining. I do two days of legs with a good break in between and only one day of cardio, my last workout of the week so that my core isn't too fatigued and I can really let loose and hit it on that day knowing I won't be working out the next day. I do legs tuesday and thursday, with cardio on saturday and rest on sunday

Well im targeting more of my upper body.. do you think i could still build good mass in my upper body with this routine??

[wmgatorfan]

bump^^

[enYgma702]

personally I like the split you came up with with (the one with 2 days cardio and one day legs), but I'd switch it around if you're looking for mass gaining. I do two days of legs with a good break in between and only one day of cardio, my last workout of the week so that my core isn't too fatigued and I can really let loose and hit it on that day knowing I won't be working out the next day. I do legs tuesday and thursday, with cardio on saturday and rest on sunday

I agree... leg days are very important. Since I have to focus on keeping my weight down I do 2-3 days of cardio, but if I was in a mass-gaining state I'd be doing 2 days of legs a week.

BTW your siggy made me lol. I miss squats... bad knees... all I can do w/ heavy weights are leg presses and extensions.