One bodypart per day *urgent*

[Epidemic]

So here is the story guys. I'm getting a new job and starting a new school so change is happening in such a short time. This week I'm going to stick to my old workout program to kinda feel out time restrictions and school. But basically I want to switch to one part per day to kinda fit working out into my crazy schedule.

I was thinking something like this:

Monday: Chest, ab's
Tueday: Legs
Wednesday: Back, ab's
Thursday: arms (bi's and tri's)
Friday: Shoulders and forearms, ab's

I"m cutting currently so cardio will be done 4-5 times a week.

[Emmortal]

This would be better:

Chest
Legs/abs
Back
Shoulders
Arms

[Epidemic]

Thanks for the quick response! lam not used to doing one per day so how many exercises do you think is needed per body part? I'm thinking 4-5 different workouts ?

[rush33]

How much time do you have to lift every day? If you have an hour, do a 3 day split of 5x5.

[Epidemic]

How much time do you have to lift every day? If you have an hour, do a 3 day split of 5x5.

Well I'm unsure of that yet this week I'll figure out how much time I have and whatnot.

[JOHN GARGANI]

EPI: you said one bodypart per workout, right....per week...

so what is with the 3 abs workouts each week in this program???

chill on the ab work.......abs are mostly from fat levels of the body and I'm willing to be that you have very low levels right now.....

concentrate on building your other muscles......

[locoboyzbetz]

hey buddy heads up split the legs and back up more. its alittle tough on the back to being doing squats one day and then back the next day. I guess its better to do legs first then back rather then back then legs.

You really want the back rested before you start big lifts again! right on good luck!

[Emmortal]

Thanks for the quick response! lam not used to doing one per day so how many exercises do you think is needed per body part? I'm thinking 4-5 different workouts ?

Depends on the body part of course. 3-4 exercises for chest is fine, 4-6 for legs, 4 for back, 3-4 for shoulders, 3 for biceps, 3 for triceps.

This is just general, but should be a good place to start. Remember since you are doing one body part one time a week, you need to be as intense as possible with your workouts, more volume doesn't equate to better results necessarily (unless you are talking legs, legs almost always respond better to high volume).

[Emmortal]

EPI: you said one bodypart per workout, right....per week...

so what is with the 3 abs workouts each week in this program???

chill on the ab work.......abs are mostly from fat levels of the body and I'm willing to be that you have very low levels right now.....

concentrate on building your other muscles......

I definitely agree with this, I see a lot of people training abs like 5 times a week which is pointless. They get worked really well on leg day and back day already so I usually throw them in at the end on either of those days, picke on day and that's all you need.

[locoboyzbetz]

yups guys good posts. Remember that you cant see your abs if you have too much body fat. No matter how many thousands of crunches you will never see them unless you drop fat!

Try cardio before abs.

Train abs when your fat to support your core
train abs when your skinny to get seperation and cuts.

[jeputi]

Don't do arms next day after Back, as your bi's will still be recouping. Emmortal's plan is good. Or, many people seem to shy away with starting with legs. Your fresh and can give em plenty!

Legs
Chest
Back/Forearms
Shoulders/Calves
Arms/Abs

I like to put calves on a different day, as 3 quads, 2 hams, 2 calves on one leg day is a huge workout... up to you though.

[EKDatDKE]

So here is the story guys. I'm getting a new job and starting a new school so change is happening in such a short time. This week I'm going to stick to my old workout program to kinda feel out time restrictions and school. But basically I want to switch to one part per day to kinda fit working out into my crazy schedule.

I was thinking something like this:

Monday: Chest, ab's
Tueday: Legs
Wednesday: Back, ab's
Thursday: arms (bi's and tri's)
Friday: Shoulders and forearms, ab's

I"m cutting currently so cardio will be done 4-5 times a week.

I like it. I think calves and abs should be worked out constantly, if you are under 10% bodyfat I like it. I do calves about four days a week. I have none so they need some extra work. Anyways, I like it, but I would switch Shoulders to Wednesday so you have a day of rest between squat and deadlifts *back day* and also you don't want to work arms before back day because that will compromise you rworkout. You might want to throw a day off in there, but doing one body part a day you are fine. Good luck with it.

[Epidemic]

After reading everyone helpful posts I think I have decided on the body part split.

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

I'll throw in one or two days of ab work and keep including cardio.


Now I noticed people mentioning the workouts better be intense since it's once a week what is meant by this?

I'm also working on what workouts to do per muscle group. here is what I've come up with feel free to suggest things guys.

Chest

Bench 5 sets of 15-12 reps, 12-8, 8-6, 2 sets of 3-5
flys (not sure of rep range and set range)
dumbbell press same as bench
incline db press same as bench
decline bench same as bench


Legs

squats
leg extensions
calve raises
reverse leg curls
lunges

Shoulders

Db shoulder press
lateral raises
front raises
shoulder extensions

Back

Dead lift
lat pulldowns
barbell shrugs
one arm row
seated row
zurker squats

Arms

Preacher Curls
Db curl
Hammer curls

Db kickbacks
rope pulldowns
db press

Also I'm still recovering from an injured shoulder or else I would be doing dips for triceps and pull ups for back. Once its healed I will re add those in. If anyone has an suggestions for better workouts and rep ranges feel free to post them here.

Thanks again guys

[Tyrbolift]

Back will be difficult the day immediately following shoulders.

Just sayin...

[headinahole]

Back will be difficult the day immediately following shoulders.

Just sayin...

I don't know of one back workout that doesn't make my shoulders sore. On that note if you have an hour a day, that's enough to do a 3 day split program

chest/tri
legs
back bi

core/weak links on the 4th day if you want too, I've been doing that for a couple weeks and it never takes me more than an hour. Unless I'm working on form (4th day) or spend longer on cardio.

[Ragnar13]

I don't know of one back workout that doesn't make my shoulders sore.

AMEN Brother!

Great advice being shot to the OP. My biggest concern is what is the crowd situation like at the gym at the times you will be going? That has a factor in how you can train and what you can do. Where I workout, Monday is National Chest Day, so there are lines waiting to use any bench (flat, incline, decline, hell even the HS Machines) So I do back or legs on that day. No one is using the stuff I need and I am in and out before you know it.

Good luck man.

[Nutir]

I do:

legs (because of as said above, monday is meathead international chest [bench..] meeting)
chest
back
shoulder/traps
arms


Works pretty good for me

[Rizen]

I definitely agree with this, I see a lot of people training abs like 5 times a week which is pointless. They get worked really well on leg day and back day already so I usually throw them in at the end on either of those days, picke on day and that's all you need.

i'm guessing you dont have good abs.

i work out abs every training day because you can, they are not like other big muscle groups, you can push abs much further.

[Epidemic]

hm what about actual workouts per muscle group? this is what i've come up with any ideas?

After reading everyone helpful posts I think I have decided on the body part split.

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

I'll throw in one or two days of ab work and keep including cardio.


Now I noticed people mentioning the workouts better be intense since it's once a week what is meant by this?

I'm also working on what workouts to do per muscle group. here is what I've come up with feel free to suggest things guys.

Chest

Bench 5 sets of 15-12 reps, 12-8, 8-6, 2 sets of 3-5
flys (not sure of rep range and set range)
dumbbell press same as bench
incline db press same as bench
decline bench same as bench


Legs

squats
leg extensions
calve raises
reverse leg curls
lunges

Shoulders

Db shoulder press
lateral raises
front raises
shoulder extensions

Back

Dead lift
lat pulldowns
barbell shrugs
one arm row
seated row
zurker squats

Arms

Preacher Curls
Db curl
Hammer curls

Db kickbacks
rope pulldowns
db press

Also I'm still recovering from an injured shoulder or else I would be doing dips for triceps and pull ups for back. Once its healed I will re add those in. If anyone has an suggestions for better workouts and rep ranges feel free to post them here.

Thanks again guys

[tothemaxwell]

This would be better:

Chest
Legs/abs
Back
Shoulders
Arms

I like this rotation. Except I don't work arms. I wouldn't have enough time or energy to blast 2 body parts in under an hour.

[2uantuM]

i'm guessing you dont have good abs.

i work out abs every training day because you can, they are not like other big muscle groups, you can push abs much further.

I'm guessing you don't have good abs either. Especially with that 11% bodyfat at 5'11" and 160 lbs.

Would you mind explaining to me what make abs different from any other muscle you train?

[Al Shades]

how many exercises do you think is needed per body part?

One exercise per muscle group.

What are your priorities, from an aesthetic standpoint? What do you need to bring up the most?

[Epidemic]

Honestly I need to really cut down and start packing on some muscle.

[headinahole]

Honestly I need to really cut down and start packing on some muscle.

It's one or the other...

[Epidemic]

Right while I'm cutting I still would like to lift heavy and put on a small amount of muscle. I think its very possible to still put on some muscle while cutting. It might not be the same a bulk but still possible.

[headinahole]

Right while I'm cutting I still would like to lift heavy and put on a small amount of muscle. I think its very possible to still put on some muscle while cutting. It might not be the same a bulk but still possible.

It's possible, i'm doing it right now. So basically you're just looking to get in shape? Not really gain or lose weight but shed some bf while putting on SOME muscle?

Some current stats w/ bf% would be really helpful at this point.

[tothemaxwell]

Right while I'm cutting I still would like to lift heavy and put on a small amount of muscle. I think its very possible to still put on some muscle while cutting. It might not be the same a bulk but still possible.

well, yes and no. It's harder to do that than achieve an overall bulk or cut. If you're going to do this then up your protein intake to 2 g/lb bodyweight, and cut out bad fats and most carbs. remember it's a numbers game, so if you're taking in less calories than you are expending, plan on losing weight, including some muscle mass.

[Epidemic]

Well right now I'm around 11-13% body (leaning towards 11%) fat I'm 6'4 and about 200 pounds. Last year around this time I was around 20% bodyfat!

[headinahole]

well, yes and no. It's harder to do that than achieve an overall bulk or cut. If you're going to do this then up your protein intake to 2 g/lb bodyweight, and cut out bad fats and most carbs. remember it's a numbers game, so if you're taking in less calories than you are expending, plan on losing weight, including some muscle mass.

This is the way I'm doing it right now... You and I are around the same stats as well. Seems to be working great for me. I'm going to bulk in winter when my job slows down and I can keep enough food coming in to stifle my metabolism.

[tothemaxwell]

also, try using a good creatine while you are cutting. It will help you retain more muscle mass.