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  1. #1
    Registered User goodgene's Avatar
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    Working chests, shoulders, arms TWICE a week

    Hi this is my current workout schedule:
    Mon: chests, biceps
    Tues: back, triceps
    Wed: shoulders, traps
    Thur: legs, calves, biceps
    Fri: chest, triceps
    Sat: shoulders, traps
    Sun: rest

    Diet:
    220g protein, 250g carbs, 50g> fats, 3000kcal

    Stats:
    5'4, 135lbs, 10% BF

    I have been using this for a month now, and i have made some gains. I have weak chests, shoulders and arms, so do you think working on them twice a week is good? Or will it cause overtraining. Is there better a schedule for me? My current goal is gaining muscle mass while maintaining BF.
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  2. #2
    BULK HULK TRANSMIGRATION's Avatar
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    Originally Posted by goodgene View Post
    Hi this is my current workout schedule:
    Mon: chests, biceps
    Tues: back, triceps
    Wed: shoulders, traps
    Thur: legs, calves, biceps
    Fri: chest, triceps
    Sat: shoulders, traps
    Sun: rest

    Diet:
    220g protein, 250g carbs, 50g> fats, 3000kcal

    Stats:
    5'4, 135lbs, 10% BF

    I have been using this for a month now, and i have made some gains. I have weak chests, shoulders and arms, so do you think working on them twice a week is good? Or will it cause overtraining. Is there better a schedule for me? My current goal is gaining muscle mass while maintaining BF.
    Diet looks great, if your trying to add muscle you should eat more calories but your protein intake is good. When adding muscle you will get a little fat but that's if you want to add a good 1-2 pounds of muscle a month. Diet down after a year or so of adding muscle. That's my advice.

    Why split your tricep from your bench day (Back and Tri's). Your already doing triceps when benching so possible over training tri's on back day. Personally not my cup of tea but at least you have all your body parts lined up.

    I use the push/pull routine.


    Push day:
    Chest, Shoulders, Tri's

    Pull day:
    Arms, Back, Shrugs, Traps

    Leg Day:
    All leg routines

    So with that in mind.

    Monday: Push
    Tues: Pull
    Wed: Legs
    Thurs: Push
    Friday: Pull
    Sat: Legs
    Sun: OFF
    Last edited by TRANSMIGRATION; 06-21-2010 at 05:35 AM.
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  3. #3
    Registered User bjj4life00's Avatar
    Join Date: Jun 2010
    Age: 39
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    why split bis and back also?
    a whole day to shoulders and traps?
    why not chest, shoulders, and tris
    legs day 2 and
    back and bis day 3
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