Check my 5 Day Split Son

[AmarjotPandher]

Day 1 - Chest:[monday]
1) Flat Bench/Dumbell
2) Incline Dumbell/BarBell/Chest Dips[30/45]
3) Incline Smith/Chest Dips
4) fly machine/Pec Flies freeweight
5) Cross Overs

Day 2 - Back:[tuesday]
1) Pullups/Chinups [Alternate]
2) DeadLifts
3) Bent Over BarBell Rows/T Bar Rows
4) Close Grip Lat PullDowns/Wide Grip
5) Cable Rows

Day 3 - Rest[wednesday]

Day 4 - Shoulders:[thursday]
1) Standing Military Press/Shoulder Press
2) Side Lateral Raises
3) Military Press on Machine/Arnolds
4) Rear Delts Dumbell/Machine
5) Shrugs [2 Types] BarBell/FreeWeight/Machine

Day 5 - Legs[friday]
1) Squats [Legs Parallel to Floor/Toes Pointed Slightly Out/Further Stance] - 155
2) Leg Press - 230
3) Calf Extensions - 170
4) Lunges - 30
5) Leg Extension - 150
6) Calve Raises - 50

Day 6 - Arms [saturday]
1) Close Grip Bench
2) BarBell Curls [Straight/EZ Bar]
3) OverHead Tricep Extensions/SkullCrushers
4) Dumbell Curls/Hammers
5) Tricep Extensions/Other
6) Preachers/Other/Concentration

[Thogixa]

6'1 163lbs and has an arms day. This will end well.

[AmarjotPandher]

6'1 163lbs and has an arms day. This will end well.

you recommend i take this out bro? and just take another rest?

[terahammer]

6'1 163lbs and has an arms day. This will end well.

it sure will....

[AmarjotPandher]

it sure will....

how bout recommened something instead of criticizing?

[terahammer]

how bout recommened something instead of criticizing?

ok. no arms day.

[AmarjotPandher]

ok. no arms day.

hows everything else look.

[Thogixa]

hows everything else look.

Personally, I would scrap it completely and do something else until your noob gains are done.

[nkboston]

Take out the arm day. How long have you been working out for? maybe you should take a look at the workout program stickies. Just make sure your program has some type of progression.

[terahammer]

since you are new still. do SS and suck it dry until all your noob gains are gone.

[inbeforeban112]

6'1 163lbs and has an arms day. This will end well.

it sure will....

ok. no arms day.

Personally, I would scrap it completely and do something else until your noob gains are done.

Take out the arm day. How long have you been working out for? maybe you should take a look at the workout program stickies. Just make sure your program has some type of progression.

since you are new still. do SS and suck it dry until all your noob gains are gone.

Is this real life?

Not sure if serious, or just retarded.

OP, keep the damn arm day. 5 day splits are fine.

[aberry9475]

You're doing lots of heavy compound movements..you're already a lot further than a lot of people.

[Aleksandru]

5-Day Splits are fine if you can manage them and see the gains you want. From what the stickies on here say, Frequency > Volume, so training muscles 2x/week will produce better gains than 1x/week. Personally, I've done everything from 3-Day Splits to 6-Day Splits (2x/week) and I feel that training everything twice has given me better strength and size gains (Don't look at e-stats/weight, it's not updated).

Whatever fits your needs, OP. I think your arms will be training 4x/week though, since you indirectly hit Tri's on Chest day and Bi's on Back day. I would also suggest picking up a 5-day Split off of BB.com rather than making your own (if that is your own) because you've got 5-6 exercises for each muscle, when usually larger groups need only 2-3 exercises and smaller ones need 1-2 exercises. If you're doing 5-6 exercises, I'd keep most sets at 3x8-10 since the volume will probably kill you if you went heavy. I could be wrong though. Train with it for a month and see your progress, then switch to something else if you want.

[bailey1106]

5-Day Splits are fine if you can manage them and see the gains you want. From what the stickies on here say, Frequency > Volume, so training muscles 2x/week will produce better gains than 1x/week. Personally, I've done everything from 3-Day Splits to 6-Day Splits (2x/week) and I feel that training everything twice has given me better strength and size gains (Don't look at e-stats/weight, it's not updated).

Whatever fits your needs, OP. I think your arms will be training 4x/week though, since you indirectly hit Tri's on Chest day and Bi's on Back day. I would also suggest picking up a 5-day Split off of BB.com rather than making your own (if that is your own) because you've got 5-6 exercises for each muscle, when usually larger groups need only 2-3 exercises and smaller ones need 1-2 exercises. If you're doing 5-6 exercises, I'd keep most sets at 3x8-10 since the volume will probably kill you if you went heavy. I could be wrong though. Train with it for a month and see your progress, then switch to something else if you want.

This, that, these, those, him.

[muscletraps]

I wouldn't do triceps on saturday because they would be sore from monday when you do chest, especially if you do close grip benching. If your gonna do triceps, do them thursday with shoulders or friday with legs. You could also take out a chest/back exercise if you'd like, but thats just me.

[Aleksandru]

I wouldn't do triceps on saturday because they would be sore from monday when you do chest, especially if you do close grip benching. If your gonna do triceps, do them thursday with shoulders or friday with legs. You could also take out a chest/back exercise if you'd like, but thats just me.

Muscles usually require 48-72 hours of rest before being hit again. So if he trained Chest Monday(indirectly hitting Tri's), he'd be okay to hit Tri's Saturday since that would be 5 days (120 hours) later. He'll just be training the smaller muscles 4x/week.