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  1. #1
    Registered User !|!pumped!|!'s Avatar
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    what muscles should i work together?

    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?
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  2. #2
    Flyin' recyfer's Avatar
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    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 :])
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  3. #3
    Registered User rob444's Avatar
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    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
    train like a powerlifter, eat like a bodybuilder...
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    Chest
    Shoulders/Back
    Legs
    Arms
    Off
    Repeat.
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  5. #5
    Registered User !|!pumped!|!'s Avatar
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    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?
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    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
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  7. #7
    Registered User MoonDog1984's Avatar
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    Talking

    Originally Posted by !|!pumped!|! View Post
    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!
    James A.K.A. MoonDog
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  8. #8
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    Originally Posted by recyfer View Post
    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
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  9. #9
    Registered User Billbasch's Avatar
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    day1- back,bi's
    day2-shoulders,traps,
    day3- legs
    day 4- chest and tris
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  10. #10
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    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
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  11. #11
    Bodybuilding.com crunchfit's Avatar
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    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.
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  12. #12
    Registered User mab21493's Avatar
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    Originally Posted by !|!pumped!|! View Post
    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!!
    Last edited by mab21493; 04-16-2009 at 03:38 PM. Reason: i wanted to be a little more specific
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    Originally Posted by MoonDog1984 View Post
    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!
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  14. #14
    Registered User bubzxxx's Avatar
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    Originally Posted by !|!pumped!|! View Post
    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?
    am just wondering why is it better to train big muscle groups on the same day
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  15. #15
    Registered User bubzxxx's Avatar
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    Originally Posted by mab21493 View Post
    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!!
    this sounds like a good idea to me nd i was looking to find a answer to the same question you seem to know what your talking about for a young lad where did you get your info from do you train with some one or on your own
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  16. #16
    Registered User jgold24's Avatar
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    4 day eh...

    Chest/Tri's
    Back/Bis
    Legs/Calves
    Shoulders/Traps

    Sounds like a pretty normal split there. I normally do 8-10 reps followed by a burnout set at the end of each bodypart routine (not after each individual lift). Sometimes I pyramid or use dropsets.
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  17. #17
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    Originally Posted by MoonDog1984 View Post
    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!
    ---------------------------------------------------------------------------------------

    Hey man if you are trying to bulk up why don't you do 4 sets of like 5 each? so you pack on more weight for less reps thats the way to go

    (exercise and wellness major at ASU)
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    This is mine: Chest/Tris/Abs
    Back/Bicep
    Legs/Abs
    Shoulders/Traps
    Misc Assyrian/Chaldean
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    i like to do traps with back and shoulders with chest.

    so my split

    chest + triceps/ shoulders
    back/bicep/traps/abs
    legs/abs
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    Back/Bi

    Chest/Tri

    Leg/Should'
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  21. #21
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    Mon.- Chest, triceps, and shoulders
    Tuesday- Back and biceps
    Wenesday- Legs and abs
    Thursday- Chest, triceps, and shoulders
    Friday- Back and Biceps
    Weekend- restt
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  22. #22
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    Monday: Stomach + Chest + Triceps
    Tuesday: Back + Biceps + Forearms
    Wednesday: Stomach + Legs
    Thursday: Shoulders + Traps
    Friday: Biceps + Triceps + Forearms
    Saturday: Rest
    Sunday: Rest
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    Wow... Some of these are the stupidest idea's I have ever seen. NEVER DO BACK+CHEST. Awful Idea.

    Monday- Chest/ biceps or triceps
    Tuesday- Legs
    Thursday- Power cleans/traps/back
    Friday- Triceps or biceps (opposite of Monday) Shoulders, Calves

    I prefer biceps on Monday because I think back is a bicep exercise too, so I really do biceps Monday and Thursday.

    I also do power cleans on Thursday because it helps work my legs.

    I do calves on Friday and not Tuesday because I think that's too much legs for one day
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  24. #24
    Registered User xJosh95x's Avatar
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    Chest/Tri's/Abs
    Back/Biceps/Forearms
    Shoulders/Legs
    Rest

    Rinse and repeat.
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  25. #25
    Registered User StrongHarris's Avatar
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    biceps-triceps-forearms
    Chest-shoulders
    Back-neck
    Legs
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  26. #26
    Registered User Migs1990's Avatar
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    Originally Posted by 2goodlooking View Post
    a lot of people work biceps and back together, or triceps and chest
    you get a bad bicep or tricep workout, working them with back and chest.
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  27. #27
    Mr Sexy pearldrumguy's Avatar
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    im currently doing

    chest/bis
    back
    off
    delts
    legs
    off
    off

    i do abs a few times a week but mix up obliques on different days
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  28. #28
    Registered User Migs1990's Avatar
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    Originally Posted by pearldrumguy View Post
    im currently doing

    chest/bis
    back
    off
    delts
    legs
    off
    off

    i do abs a few times a week but mix up obliques on different days
    no triceps?
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  29. #29
    Gurkha Genetics ArunBaral's Avatar
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    Day 1. Back, Shoulders and Traps......... about 2.25 hrs total

    Day 2 off

    Day 3 Chest

    Day 4 Arms

    Day 5 Legs, abs

    Often I do back and shoulders on separate days.
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  30. #30
    Check Sig. kapsemaj's Avatar
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    chest/tri
    back/bi
    legs
    shoulders

    was dat so hard?
    Beginners, read:
    http://forum.bodybuilding.com/showthread.php?p=660236753&posted=1#post660236753
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