How do you guys split your training days?

  • Posted by a hidden member.
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    Mar 15, 2011 5:15 PM GMT
    Sorry if this was asked, but I wanted to get a valuable opinion on it.

    Right now I split my days into: Chest & Back, Bi, Tri & Shoulders, and Legs & Abs.

    Im thinking of switching it up to Chest, Tri, Shoulders, Back & Bi, Legs & Abs. What has been your experience with how you split up your body parts?

    Thanks,
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    Mar 15, 2011 10:07 PM GMT
    I have been wanting to know the same thing. I'll be looking forward to getting others ideas on this.

    Some days I just do a little of it all and I know it isn't the best idea but I just get in the mood to do that. That's usually when I do a 4th day at the gym in the week. Is that a bad idea or should I come up with another routine for those days?
  • Desmondlug

    Posts: 92

    Mar 15, 2011 10:17 PM GMT
    For me its chest/tris, Shoulders, Legs, Back/biceps
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    Mar 15, 2011 10:23 PM GMT
    Been doing splits for waaaaaaaaaaay too long. If anyone knows a good rolling programme of effective total body mash ups then post here.
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    Mar 16, 2011 12:14 AM GMT
    Usually Chest/tri, shoulders/tri, back/bi, legs/neglected stuff (forearms mainly), cardio/abs

    I don't change the muscle groups I work out together, but I do occasionally change the types of exercise I do.
  • DCEric

    Posts: 3713

    Mar 16, 2011 12:23 AM GMT
    I've done a few over the years. As my schedule has changed, I've adapted. Here they are:

    Chest/Tris
    Back/Bis
    Legs/Shoulders/Forearms
    Abs

    Chest/Back
    Bis/Tris/Forearms/Shoulders
    Legs
    Abs
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    Mar 16, 2011 12:26 AM GMT
    Day 1: legs
    Day 2: upper body push (chest, tris)
    Day 3: upper body pull (back, traps)
    Day 4: biceps, shoulders, and abs
    Day 5: cardio - 20 min interval, or 45 min constant moderate
  • MuscleComeBac...

    Posts: 2376

    Mar 16, 2011 12:27 AM GMT
    Monday-Wednesday-Friday a.m. cardio 1 hour
    Monday through Saturday- Core/abs a.m. 1/2 hour

    Monday p.m. Chest
    Tuesday p.m. Back/Traps
    Wednesday - no lifting
    Thursday p.m. - Legs
    Friday p.m. - Delts & Triceps
    Saturday mid-day - Biceps
    Sunday - rest with no cardio, core or lifting

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    Mar 16, 2011 12:36 AM GMT
    Well, when working out, your body releases testosterone, the larger the muscle the more released. When trying to build smaller muscles it's best to pair them with a smaller one. Also, I hate doing legs, but I pair legs with a body part I love, that way in order to do what I love, I must do what I loathe (also if trying to build muscle and you aren't working legs, then you are wasting your time). Sooooo, my split is as follows 1. Quads/biceps, 2. Abs/Cardio, 3. Chest, 4. Traps/Calves, 5. Back/Abs, 6. Hamstrings/Triceps, 7. Shoulders. Rest a day, then start all over. For good measure mix it up with full body circuit every once in a while. I'm sure some think I'm wrong, but it works for me
  • Posted by a hidden member.
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    Mar 16, 2011 12:37 AM GMT
    Up until recently my split was:

    Day 1 - Legs
    Day 2 - Chest, Shoulders, Triceps
    Day 3 - Back, Biceps

    Just recently I've started a power training program which has a 2 day split

    Day 1 - Explosive movement, hip dominant movement, vertical pull movement (back and biceps), horizontal pull movement (back and bicpes), rotational movement (for core), stabilization movement (for core)

    Day 2 - Explosive movement, knee dominant movement, vertical push movement, horizontal push movement, rotational movement, stabilization movement

    Instead of a day dedicated to legs, you split them into exercises that are primarily knee dominant, deadlifts & squats, and those that are hip dominant, Romanian deadlifts, back extensions, etc.

    I'm liking it so far.
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    Mar 16, 2011 2:44 AM GMT
    1. back/bis
    2. chest/tris
    3. shoulders/legs
    repeat...

    run on sundays
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    Mar 16, 2011 3:24 AM GMT
    Mon: max upper
    Tues: speed lower
    Wed: rest (a.k.a. "chores day")
    Thurs: speed upper
    Fri: max lower
  • Posted by a hidden member.
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    Mar 16, 2011 3:34 AM GMT
    I do 5 workout days and switch up the days according to my sched:

    Day 1: Shoulders and calves (yup they get their own day..i like sexy calves lol)
    Day 2: Back and Biceps
    Day 3: Cardio, abs
    Day 4: Legs
    Day 5: Rest
    Day 6: Chest/Tri
    Day 7: Rest
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    Mar 16, 2011 3:47 AM GMT
    S: No gym
    M: Chest, back
    T: No gym
    W: Shoulders, arms
    T: Legs, abs, forearms
    F: Chest
    S: Shoulders, arms
  • Posted by a hidden member.
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    Mar 16, 2011 3:55 AM GMT
    I mix it up a bit from time to time, but end up going back to

    Monday - cardio, legs & abs
    Tuesday - chest & tri & shoulder
    Wednesday - cardio, heavy abs
    Thursday - back & bi
    Friday - cardio, legs & abs
    Saturday - chest & tri
    Sunday - back & bi

    Probably not real smart, but I haven't missed a day since Dec 1st.
  • JerseyBlues

    Posts: 111

    Mar 16, 2011 4:02 AM GMT
    Mon & Wed-Chest/Tris/Back/Abs
    Tues& Fri-Legs/Biceps/Shoulder
    Sat-Full body workout
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    Mar 16, 2011 6:00 AM GMT
    AthleticNLean saidMon & Wed-Chest/Tris/Back/Abs
    Tues& Fri-Legs/Biceps/Shoulder
    Sat-Full body workout


    Mon Back then Tues Biceps???
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    Mar 16, 2011 7:38 AM GMT
    Chest, quad, hammy, core
    Back, hip abductors & adductors, abs
    --rest from lifting--
    Arms/shoulders, calves, more quad, abs
    --rest from lifting--
    rinse, repeat
  • 2theTEE

    Posts: 637

    Mar 16, 2011 7:48 AM GMT
    Just started a new routine....

    M- upper body
    T- lower body + HIIT
    W- upper body (using body weight only)
    T- lower body + HIIT
    F- upper body
    Weekend: off
  • Posted by a hidden member.
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    Mar 16, 2011 9:47 AM GMT
    Not that this is hugely useful (ha) but:

    Sunday: whole body lifting
    Monday: pilates basic session (recovery)
    Tuesday: Pilates reformer or other apparatus.
    Wednesday: whole body lifting
    Thursday: Pilates basic session (recovery)
    Friday: Pilates advanced reformer
    Saturday: Rest

    The "basic" sessions are actually the hardest thing I do all week, but they don´t tire the body. I do advanced once a week as it´s fun and I don´t want to lose it. All sessions are 60 mins (give or take 5)

    For the lifting I´m working with a CHEK trainer and doing a routine which is all compound movements. At the moment that includes reverse wood choppers and lunge pushes with the cables, pull ups, and other stuff like that.
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    Mar 16, 2011 10:27 AM GMT
    M: hamstrings and calves (abs, too!) -- Monday is deadlifting day.
    T: Back and Bi's -- my favorite workout
    W: Chest and Tri's -- my favorite pump day
    R: Quads and calves -- squat day
    F: Shoulders and Traps -- I want the biggest traps in the world. I shrug back day sometimes, too. icon_smile.gif
    Sat: Arms -- just so I can flex in front of people.
    Sun: Off

    That's right -- TWO leg days!!! Much more success when I split them up.

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    Apr 22, 2011 8:31 PM GMT
    Okay, time to bring this back up. I want to see what the muscle splits are of the really big guys.

    I've always worked once muscle per week (ie, chest, back, bi's/tri's, legs, shoulders), but I don't think this gives optimal results.

    POST YOUR WORKOUT!
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    Apr 24, 2011 10:46 AM GMT
    icon_wink.gifCOLORED TEXT GOES HEREI have been trying to come up with a "perfect" split for years. What I have found that works real well for me is to do a three-day split....For examle, I do a chest workout monday (which includes flat bench, incline bench, decline bench, cable flyes, lat pulls, seated rows, seated row machine, pull ups, sit ups, pushups, pec flye machine, and calisthetics in between sets. Then Tuesday, I do biceps, triceps, and back stuff (about 6 different exercises), and also include pullups, pushups, situps. Then on Wednesday, I do shoulders (about 5 or 6 different exercises). THEN...I start all over again on Thursday. I do Thursday, Friday and Saturday...and take off Sunday. Start over again Monday.
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    Apr 24, 2011 11:51 AM GMT
    I do a full circut of the machines Mon, Wed, and Fri. 28 min of fat burn on the eliptical Tues and Thurs.
    I just wanted to start somewhere. I have been doing this faithfully since Dec 15th and seems to be working. My goal is overall tone and weight loss.
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    Apr 24, 2011 11:20 PM GMT
    Chainers saidHow do you guys split your training days?
    0000-0559: Night
    0600-1159: Morning
    1200-1759: Afternoon
    1800-2359: Evening

    Other than that, I do a different split almost every week.
    Monotony sucks.