In need of a workout routine that works a muscle group every 4 days.

  • ShagonTheHate

    Posts: 135

    Jul 15, 2009 9:52 AM GMT
    So, I've been weight lifting with my two best buddies for almost 5 months now, I eat properly and am consistent and the results are showing. Since now it's usually been like this:

    MON off
    TUE chest/abs/lower back
    WED off
    THU shoulders/triceps/abs
    FRI off
    SAT upper back/abs/lower back and a little sth for the legs
    SUN biceps (do them at home but have everything that is necessary)

    My chest, shoulders and back are progressing nicely, arms not until recently because I noticed I really need to work them out more that my friends do (I do like 14 sets for biceps and 12 for triceps, which is comparable to my chest/back workouts).

    The problem is, I've noticed my muscles are ready after 4 days of rest so I feel that waiting another 3 days is just too much. I've tried doing for example 6 sets for chest on tuesday, then again on friday/saturday, but I've found that doing 12-14 at once works much better for me.

    So, I would like you to help me make a schedule that works a muscle group every 4-5 days about 12 sets each time with workouts not exceeding 90 minutes and I'd do two mucle groups per workout. I'd be ok with doing 2 days in a row, but then at least one day rest please. Don't put abs and legs into account, I can do that on rest days. I've been calculating and calculating and always end up with a plan that is just too exhausting.
  • UFJocknerd

    Posts: 392

    Jul 16, 2009 1:11 AM GMT
    What do you want help with if you already know how you want the workout to rotate, how many sets you want to do, how long you want to do it for, and what you want to comprise the days?

    ShagonTheHateDon't put abs and legs into account, I can do that on rest days


    Haha, leg days are the polar opposite of rest days.

    If your workout is "too exhausting" (I'm assuming you mean too long), just eliminate some redundancies (e.g. don't do free weight bench and bar bench).
  • Posted by a hidden member.
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    Jul 16, 2009 1:18 AM GMT
    Why do splits when you can do full body workouts 3-4 times a week?
  • Posted by a hidden member.
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    Jul 16, 2009 1:36 AM GMT
    Keeping it simple:

    Chest
    Arms
    Back
    Legs

    Repeat

    I dont schedule any days off. When life gets in the way, I dont worry about missing a day. I average 6x per wk.
  • B71115

    Posts: 482

    Jul 16, 2009 3:18 AM GMT
    Not to be a workout nazi, but if you can go past about 75 minutes, you probably aren't working hard enough. Try to shorten and intensify.
    Aside from that, try something like what LuvMuscle99 says.
  • Posted by a hidden member.
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    Jul 16, 2009 3:36 AM GMT
    Have you checked out this article here on RJ?

    Which RealJock 12-Week Workout Is Right for You? http://www.realjock.com/article/1164/