my split

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    davisville64's Avatar
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    my split


    The mad scientist that is myself made this split. It's a bit unorthodox, but I think it will work pretty good.

    chest/hamstrings
    back/calves
    off
    delts(includes traps)/calves/abs
    quads/forarms
    arms/abs
    off


    All suggestions are appreciated.

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    you end up working your tri's not once, not twice, but thrice a week.
    calves before quads? put them together.

    If you are really looking to change around ur workout, you might want to try a push/pull split, I'm using one now and love it.
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    Quote Originally Posted by cable626
    you end up working your tri's not once, not twice, but thrice a week.
    calves before quads? put them together.

    If you are really looking to change around ur workout, you might want to try a push/pull split, I'm using one now and love it.
    whats ur setup look like?
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    well here is basically what I do.
    Sometimes throw in an extra set or 2, sometimes take out some based on pump/energy/ or amount of time I have.

    Strength days are low reps, low volume, heavy weight.
    Hypertrophy days are moderate weight, mod-high reps, high volume.

    I do all 4 of these workouts every 7-8 days based on how i'm feeling also.

    I don't go to failure, so this way I can recover faster. It helps BIG time. If I went to failure I wouldn't be able to do do all 4 workouts every week.
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    Quote Originally Posted by cable626
    well here is basically what I do.
    Sometimes throw in an extra set or 2, sometimes take out some based on pump/energy/ or amount of time I have.

    Strength days are low reps, low volume, heavy weight.
    Hypertrophy days are moderate weight, mod-high reps, high volume.

    I do all 4 of these workouts every 7-8 days based on how i'm feeling also.

    I don't go to failure, so this way I can recover faster. It helps BIG time. If I went to failure I wouldn't be able to do do all 4 workouts every week.
    Thanks, I'll have to give that a try sometime.

    As for a 4 day split, how about this one?...

    monday- chest/bi's
    tuesday- legs/calves
    wednesday- off
    thursday- delts/tri's/abs
    friday- back(w/traps)/calves
    saturday- off
    sunday- off/ light abs work at home

    My only concern with this split is... When should I work the rear delt? Thursday or Friday.
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    You are making things more complicated then they need to be IMO. Stick to basics, even arnold recommended that when trying to build mass/strength.
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