- 02-06-2010, 04:11 PM
I lift monday,wed,friday, and do abs and cardio the other two days. I take the weekends off.
Mondays-chest, maybe light bicep( one set high rep for pump)
Wednesday- Shoulders and Back- Normally one light tricep( high rep for pump)
Friday- legs and arms. I squat really heavy and bust the legs then i pound the tris and bis. I do not lift over the weekends. I might run espically if i drank a lot of beer.
- 02-06-2010, 05:05 PM
- 02-06-2010, 05:55 PM
02-06-2010, 06:20 PM
my goal- to slim down a big and try and get as ripped as possible for summer. My diet is been getting a lot better.
As far as sets and reps go i normally change it up every week. For a few weeks i might do 5by5 with a burnout. Then maybe ill got to a 10,8,6, just depends.
02-06-2010, 06:37 PM
I would go with a higher frequency, lower volume full body routine personally.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
02-06-2010, 07:15 PM
If you're doing a three day split, I'd recommend doing a pull/push/legs routine. So it would be like...
Monday - Back/Biceps/Forearms
Wednesday - Chest/Shoulders/Triceps
Friday - Thighs/Calves
Or if you wanted to do a four day split, I had a lot of success with this...
Monday - Chest/Shoulders/Triceps
Tuesday - Back/Biceps/Legs
Wednesday - Off
Thursday - Shoulders/Chest/Triceps
Friday - Legs/Back/Biceps
** Abs whenever you "feel" up to it.
Example: On Mondays I'd do 8 sets for chest, 6 for shoulders, 2 for triceps. On Thursdays, I'd do 8 sets for shoulders, 6 for chest, 2 for triceps. Primarily stick with compound lifts, make sure to warm up well. I followed a similar formula for each day. You may have to alter it to suit your needs.
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