Best muscle groups to work together?

  • Posted by a hidden member.
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    Jul 06, 2009 10:45 PM GMT
    I need a 5 day plan. Thanksicon_biggrin.gif
  • Posted by a hidden member.
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    Jul 07, 2009 7:52 AM GMT
    here is a good basic programme:

    Day 1 weights

    Day 2 cardio + core

    Day 3 weights

    Day 4 cardio + core

    Day 5 weights

    Days 6 and 7 rest

    Stretch after each session

    For your resistance work try this:

    chest + back: chest press and lat pull over; pec flye and push ups

    legs: squats and lunges

    shoulders: shoulder press + lat raise one session; shoulder press + front raise next session

    arms: barbell curls + triceps

    After 6 weeks you should be able to move on to doing just one or two muscle groups per session - but the above is a good overall training pattern




  • UFJocknerd

    Posts: 392

    Jul 07, 2009 3:05 PM GMT
    I'm doing a chest/bi, back/tri, shoulders, legs split right now and liking it. I adapted my routine to deal with a fairly busy gym, so it looks something like this:

    Chest:
    Incline, Bench, Decline, Pushups, Dips, Incline Fly, Cable Fly, Pullovers
    Bi:
    Standard curl, Hammer curl, Barbell curl, Pulley curl, Preacher curl, Reverse

    Back:
    Chinups, Lat P-down, Straight Lat, Seated Row, 1-Arm Row, Bent Row, Back Ext, Trap Raise, Shrug
    Tri:
    Pulley Push, Pulley Pull, Dumb. Skullcrushers, 1-Arm Extension, Kickback, Dips

    Shoulders:
    Shoulder Press, Arnold Press, Bent Lat raise, Lat Raise, Front Sh Raise, Pulley Lat, Scarecrow, Side press, Renegade Row

    Legs:
    Squats, Deads, Leg extension, Leg curl, Calves front, Calves back, Lunges, Abbduction, Adduction, Leg Press, One-leg Squat

    Cardio: 20-30 min. HIIT on shoulder, chest/bi, and back/tri days.

    Within each of those groups, I do 4 or 5 different lifts with 3 sets each. I've found that doing this plan
    a. makes sure I do different lifts, not just working the same 4 lifts every time I do a muscle group
    b. allows me to never have to wait for a machine or bench, ever, and
    c. keeps lifting from being monotonous.

    Cheers bro, hope that's useful.
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    Jul 09, 2009 1:04 PM GMT
    muchmorethanmuscle saidA lot of guys like to work antagonistic muscles in a workout.

    Antagonistic is basically the opposite of each other.

    So if you work quads you'd work your hamistrings and butt on the same day.

    Bicepts with tripceps.

    Chest and back.

    I know this isn't a 5 day workout program but this can help you create one.




    I like the sound/feel of that split - where would you put shoulders into the mix though? Or would you do shoulders/core on an additional day?
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    Jul 09, 2009 1:42 PM GMT
    r_Evolutionary_boy said
    muchmorethanmuscle saidA lot of guys like to work antagonistic muscles in a workout.

    Antagonistic is basically the opposite of each other.

    So if you work quads you'd work your hamstrings and butt on the same day.

    Biceps with triceps.

    Chest and back.

    I know this isn't a 5 day workout program but this can help you create one.




    I like the sound/feel of that split - where would you put shoulders into the mix though? Or would you do shoulders/core on an additional day?


    I add shoulders to leg day when I do this routine. Depending on what exercises you are doing for chest/back, you don't necessarily have to throw a shoulder specific group into the mix.