monday shoulders and tris
tuesday back and lite bis
wednsday cardio and abs/day off
thursday chest and heavy bis
i do cardio 3 to 5 times a week and i also do abs everyday what do you guys think
Too much arm work. Biceps and triceps are relatively small muscles and don't need nearly as much volume as chest, back, and thighs.
M.Ed. Ex Phys
Agreed with above.
soo could i do a lite chest day on saturday instead of a killer arm day???
No one could fully critique your program to the full potential unless we have more information.
What are your goals? Do you train for size (sarcoplasmic hypertrophy), strength (myofibrillra hypertrophy) both at the same time? What is your training experience? Have you recently reached a plateau?
If you're advanced this routine wouldn't be too much of a neglegence.
If you're still a beginner, stick with your vertical/horizonal compound pushes and pulls and add squats and deadlifts and attempt to make linear progress on them.
What about this routine?
Monday- Heavy Push
Wednesday- Light Pull
Thursday- Light Push
Friday- Heavy Pull
Saturday- off/optional accessory movements
well im training just get overall better strength and looks....ive been lifting for about five years and i am getting bigger on my program now and stronger but im the type of guy always looking for the next step up to try and improve my self.....soo thats where i am at...what exactly do you mean for light pushes and pulls tho could you give me examples of excersises? and any other guys who have programs just hit me up all can help
Getting bigger is in the nutrition, don't listen to this "reps dictate size" because there are too many factors and that's probably one of the least important factors. Nutrition, intensity and rest are the prime sources of gaining hypertrophy.
Day 1- Heavy Push (trains the CNS)
1- Flat Bench Press: "3 x 5"
2- Standing Barbell Overhead press: "3 x 5"
3- Incline Barbell Press (if necessary): "3 x 5"
4- Weighted Dips: "3 x 5"
Day 3- Light Pull (trains the muscle tissue)
1- Pullup: "3 x 10"
2- Barbell Row: "3 x 10"
3- Deadlift: "3 x 10"
4- Alternating DB Curls: "3 x 10"
Day 4- Light Push (trains the muscle tissue)
1- Flat Bench: "3 x 10"
2- Barbell Press: "3 x 10"
3- Incline Press: "3 x 10"
4- Dips: "3 x 10"
Day 5- Heavy Pull
1- Pullup: "3 x 5"
2- Barbell Row: "3 x 5"
3- Deadlift: "3 x 5"
4- Chins "3 x 5"
with your split and from skimming the thread it seems like you dont want too go super heavy you just want a good split.
Mon- Shoulders and Tris- make sure u hit the shoulder press (milatary press, push press) first. then do dbs upright rows and DO NOT DO NOT forget rear delts. shoulders dont take much work. i seen ppl use 2hrs for shoulders thats not needed..
Tris hit CG bench, Reverse bench, SKull crushers, barbell extentions DB extentions and weighted dips as ur starting movement then go to pulldowns etc.. which are generally easier and lighter.
Tues- back and lite bi's could look like this.... Deads, Rows, DB rows 2 arm cable row (heavy) or if u do those lite do heavy front pulldowns and behind the neck pulldowns.. and lite bi's should be maybe 5 sets of barbell curl superset dropping 10 pounds every set. u get a good pump maybe do 3-4 sets of preacher if u dont want to do barbells. DONT do both.
Wed- off working 3 days in a row few ppl get away with that arent juicing.
THursday- Chest start with DB or BB bench, INCline bench or Incline DB. then go to machines etc.. if u want. end with pec dec.
Biceps heavy only if ur not going to do arms again, if i were u and u want bigger arms why not kill the tris with light weights today instead of hammering ur bi's? triceps add the inches to the guns.
Friday- legs squat or Leg Press etc.. im no expert so im gonna leave this for someone else..
Sat- Arms is a waste, U did ur Lite bi's with back. and If u go heavy bi's or Lite tris with chest then dont even do arms today.. you could get away with a heeavy chest day again but if ur just getting into working out and want to see improvement fast in ur arms today as in arm day would work but being u worked out 5 years that wont happen.