what muscles should i work together?

[!|!pumped!|!]

i was just wondering what muscles do you think should be worked with each other. i know you shouldnt train big muscle groups like back and chest on the same day but what do you think is the best for a 4 day workout?

[recyfer]

The best 4 day a week workout that has worked for me accompanied with alot of food is:

Day 1 - Shoulders + Traps

Day 2 - Arms + Abs

Day 3 - Chest + Back

Day4 - Legs (my personal favorite :])

[rob444]

you can work chest and back, as long as you can make gains in each exercize and you dont feel overworked. here could be a four day split
monday: chest/back/abs
tuesday:quads/hams/calves
wednesday; rest
thursday: triceps/biceps/abs
friday: shoulders

probably not the best split but it can be good for making gains

[TheStuddMuffin]

Chest
Shoulders/Back
Legs
Arms
Off
Repeat.

[!|!pumped!|!]

Originally Posted by recyfer

Day4 - Legs (my personal favorite :])

lol i hate doing my legs but i put a lot of effort into it because i dont want to get out of proportion. thx for the examples
also muffin do you think i could be able to add another chest workout onto arms or would that be too much?

[TheStuddMuffin]

Originally Posted by !|!pumped!|!

lol i hate doing my legs but i put a lot of effort into it because i dont want to get out of proportion. thx for the examples
also muffin do you think i could be able to add another chest workout onto arms or would that be too much?

Well, if you want to work a muscle twice a week...

Monday: Back/Shoulders
Tuesday: Chest
Wednesday: Legs
Thursday: Back/Shoulders
Friday: Chest
Saturday: Arms

[MoonDog1984]

Originally Posted by !|!pumped!|!

i was just wondering what muscles do you think should be worked with each other. i know you shouldnt train big muscle groups like back and chest on the same day but what do you think is the best for a 4 day workout?

Honestly with your workout you have to tailor it to what best works for you so really you will have to tweak it to what you like. Here is my weekly workout plan:

Day 1: Chest/Triceps
Day 2: Legs/Abs
Day 3: Back/Biceps/Shoulders
Day 4: Off

Then repeat the process. Another key thing to look into is the amount of reps you would like to get in with each exercise, that is all dependent on your goal. I am personally trying to bulk up and big strength so I do 4 sets on each exercise with reps of 6, 8, 10, 8. Less reps you will build strength but harder to gain size, more reps would be for endurance. Hope this helps!

[kylejjw]

Originally Posted by recyfer

Day4 - Legs (my personal favorite :])

I hate doing legs. sooo boring.

Day 1: Back, Biceps, abs
Day 2: Chest, Triceps
Day 3: Shoulders, Legs, abs

[Billbasch]

day1- back,bi's
day2-shoulders,traps,
day3- legs
day 4- chest and tris

[mg93]

1- chest and tri (cus you work tri by association with chest)
2- legs
3- back and bi

thats what coach has us do for football

[crunchfit]

I'd either work muscles antagonistically (opposing muscles) or synergistically (supporting muscles).

Antagonist example: bis and tris, hams and quads, etc. Other muscles without obvious antagonists can be worked over one or two days, depending on how your scheduele allows for it.

Synergist example: chest and tris (and front, side delts as they are closesly associated with chest exercises), back and bis. Same idea for any left over muscle groups as before.

[mab21493]

Originally Posted by !|!pumped!|!

i was just wondering what muscles do you think should be worked with each other. i know you shouldnt train big muscle groups like back and chest on the same day but what do you think is the best for a 4 day workout?

Day 1: Chest/Triceps
For most chest exercises, the triceps are the secondary muscle group so they are already being used some so then you blast them with a tricep workout that same day and you end up really sore. Im usually sore for 3 to four days haha

Day 2: Biceps/Back
I like this because a lot of back exercises also use the biceps (Pull ups, Lat pulldown, any type of rows). and i usually do these together starting with back exercises (finishes my back workout and warms up my biceps) and then i do my bicep workout and this usually leaves me sore for a few days as well if i work hard enough.

Day 3: Shoulders/Calves
I do these here to give myself a day where there are any huge muscle groups being trained because I go all out on my leg day and i want to have the energy and also not have any sore muscles compromise my lifts. This is one of the less intense days (still intense, but less) and it gives you a little recoop time from the big muscle groups.

Day 4: Upper Legs/Abs
I put these together because they are whats left and they go well together. When i squat or leg press, im usually sore all the way through the weekend and this is the one that tires me out the most so i save it until the last, it is also one of my favorites (other than tri/chest. so i put on at the beginning and one at the end)


If you want to change up the order you can but do not train the same muscle group within 48 hours of eachother because that could result in over training and break down your muscles instead of build them up. You can probably get away with a full days rest but its really not recommended unless you need to, but i dont see why you would.

Also, I recommend that you try to take a break for a day after day two if that works with your schedule so you have time to recoop a little but if you cant tahts fine. and if you have to split it 3 days and one day, save your hardest day until that day tahts alone (for me, it would be the leg/ab day)

also i aim for 3 sets of 12-15 reps going to total failure with 45 seconds to a minute of rest in between but you can do whatever works for you

Good Luck!!

[Lanny14]

Originally Posted by MoonDog1984

Honestly with your workout you have to tailor it to what best works for you so really you will have to tweak it to what you like. Here is my weekly workout plan:

Day 1: Chest/Triceps
Day 2: Legs/Abs
Day 3: Back/Biceps/Shoulders
Day 4: Off

Then repeat the process. Another key thing to look into is the amount of reps you would like to get in with each exercise, that is all dependent on your goal. I am personally trying to bulk up and big strength so I do 4 sets on each exercise with reps of 6, 8, 10, 8. Less reps you will build strength but harder to gain size, more reps would be for endurance. Hope this helps!

X2!