5 Day Workout

[Baldeagle79]

Fellow Bodybuilders,

I'm just starting a 5 day workout plan, and I would like to open it up to some constructive criticism. I had been doing 4 days a week, but I really feel like I need to go more. Monday through Friday is my routine, and it is basically as follows.

Monday: Chest and Triceps
Tuesday: Back and Biceps
Wednesday: Shoulders and Legs
Thursday: Arms (Biceps, Triceps supersetted and forearms at the end)
Friday: Chest/Back Superset Blowout (basically from Arnold's routine)

In anticipating doing this routine, I thought it would be too much on my arms, but I really am feeling a good pump with each workout. I feel that if you're isolating your chest and back properly, you aren't really doing too much to your arms and vice versa, but I must admit I'm not a physiologist or a personal trainer or anything either.

I'm an Air Force SSgt, and I have enjoyed lifting for a few years. I've put on a good 60 lbs. in the past 6 years (mostly muscle mass), but my routines have varied throughout the years. This 5 day a week routine is new for me. I'd appreciate any input. Also, I should mention I do about 4 exercises per body part, and about 6 reps (on average) per set until failure. I always go until failure, and if it's more than 6 reps, I go up a weight or two.

Thank you.

--Baldeagle79

[xenithon]

IMO that could seriously overtrain your arms. I do not think it is possible to really hit your chest and back hard without it hitting your arms, even if indirectly. I am not a fan of the 5-day workout (personal preference only, I know it works well for many) but if you do decide to go that route then I think a basic 5-day split is the best: Chest, Back, Legs, Shoulders, Arms.

What exactly do you feel you are lacking with your current 4-day split? Perhaps you do not need to change that but something else, such as rep schemes, overall volume etc. Try switching to a 2-day split to hit each muscle twice a week (eg. upper/lower, push/pull etc.)? Maybe try DFHT? Also do you work anything on your off days, such as cardio or abs?

X

[Baldeagle79]

Thanks for the tips X. I am feeling pretty strong in my arms, and I can't usually get a great pump (biceps or triceps) on back or chest days, and I've been really feeling that Thursday pump, but it's probably just overtraining and possibly taking away from chest/back, etc. I might need to go back to the 4 day split. I'll keep that in mind, definitely.

Thanks again.

--Baldeagle79