SPLITS ... Lets *HEAR* them!

[user87745477315471972481]

Greetings y'all

Ok, lets hear people's innovational and/or effective splits which work best for them...

Currently the one I have just created, fits perfectly well into my schedule and training style.

Now, first of all, it is a 5-day split, HOWEVER, i won't necesarily workout 5x/week, probably 3-5x/week, it all depends... but the importance is I will continue following the order of the split, so that means I hit each muscle once every 6-11 days..

I like this so i haev more flexibility, such as, if I am tired I can take a day off and just bump the workouts up. Maybe I might workout 5x in a row if I am really pumped up for it, maybe three if I am busy, it all depends on my demands, I prefer this over everything else...

Here is my current split:

Workout1: Chest/hamstrings/calves
Workout2: Upper, lower back / rear delts
Workout3: Front, side delts / traps / neck(front, rear)
Workout4: Triceps/biceps/forearms
Workout5: Quads/abs

Alright.. Lets hear them.

Gmav

[Jean Schernoff]

There's been 10000 threads on this. This is the 10001st one.

[user87745477315471972481]

Originally posted by Jean Schernoff
There's been 10000 threads on this. This is the 10001st one.

true , but it's always good to start over fresh

[Jean Schernoff]

Your choice. I didn't try to offend you, big guy.

[user87745477315471972481]

Originally posted by Jean Schernoff
Your choice. I didn't try to offend you, big guy.

heheheh no problem man, no offense taken

[hooty mcboobs]

Monday: Chest/bi's
Tuesday: Back/grip
Wednesday: Shoulders/traps/triceps
Thursday: Legs
Friday: light arms/calves

[CyberGod]

My next split will look something like that:

Day 1: Chest
Incline / Flat bench
Dips
Military Press / DB SHoulder press

Day 2: Legs
Squats
Leg Press
Stiffies
Calf raise

Day 3:Back
Chins
Barbell row
Deadlift

[daniel2166]

Day1: Chest/Back/Abs
DB press, incline DB press, pec deck fly, dips, cable row, lat pulldown, wide grips, one-arm rows, weighted crunches, leg lifts(depending on soreness)

Day2: Shoulders/Bis/Tris/Traps
shoulder DB press, DB side raises, cable rear delt flys, upright rows, concentration curl, cable curls, hammer curls, cable pressdown, one-arm skullcrusher, dips, cable shrugs, trap rows

Day3: Quads/Hams/Calves/Forearms
leg press, smith squats, leg extension, leg curl, smith calf raises, seated calf raises, wrist curls, reverse wrist curls

[BigAssDeltoids]

Monday: chest

bench press 3 x 6-10
flies 3 x 12
incline bench 2 x 6-10

Tue: Back

Pullups 3 x 6
Close Grip Pullups: 3 x 6-10
Barbell Rows: 3 x 6-10
TBar Rows: 3 x 6

Wed: Quads\Hams\Lower Back
(obviously i need to change this some time soon)

Squats, 3 x 6-10
Leg Press, 3 x 6-10
Hack Squats, 3 x 6-10

Lying Ham Curls, 3 x 8
Seated ham Curls, 2 x 10

SLDL, 3 x 6-10
HyperXtensions, 3 x 8-12

Thu: Arms

Dips, 3 x 6
Skullcrushers 3 x 6-10
Tricep Pressdowns, 3 x 10

Cable Curls, 3 x 10
Preacher curls, 3 x 6-10
Hammer Curls, 3 x 5-9

Fri: Shoulders/Calves/Traps

DB Press, 3 x 4-8
Mill Press, 3 x 6-10
DB Side Lat, 3 x 6-12
DB Rear Delt Rows, 3 x 8-10

Standing Calf Raises, 3 x 15+
Seated Calf Raises, 3 x 8-15

Upright Rows, 3 x 10
DB Shrugs, 3 x 6-10

[andy1]

mon: chest/abs
tue: back/bis
wed: grow
thurs: legs/abs
fri: delts/tris/traps
weekends: grow

peace

[Serge]

Monday: Chest/Tris/Abs
Tuesday: Legs/Calves/Bis
Wednesday: Cardio
Thursday: Shoulders/Tris/Traps/Abs
Friday: Back/Bis/Forearms
Saturday: Abs/Cardio
Sunday: Cardio

[Jack-MA]

Originally posted by CyberGod
My next split will look something like that:
Stiffies
Deadlift

Been talking to SIXPACK, huh?

[joeshmoe321]

Sunday: Bis/Tris/forearms/Calves/Abs
Tuesday:Chest/Upper Back/Lower Back/Hamstrings
Thursday: Deltoids/Quadriceps/Calves/Abs

[healthy n_fit]

Day 1:Chest,shoulders

Day2:Back,forearms,abs

Day 3:Legs.arms,

Two "one" mile runs for cardio inbetween weight days. You get to choose one of those cardio days and skip it as a rest day. You only get to skip one day PER week.