One muscle a day workout question

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    One muscle a day workout question


    I wanna try to do one muscle group a day, one time a week for a while and see how it goes. I will be working out Friday-Wednesday adm wanted to know the best way to split them.

    Chest,Back,Shoulders,Legs,Bice ps,Triceps is the order I was thinking of. Any input would be greatly appreciated.

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    Up until a few weeks ago, I had been training with this split for about 3 months and it worked well. The split is:

    Day 1: Chest
    Day 2: Legs
    Day 3: Back
    Day 4: Abs & Cardio
    Day 5: Shoulders & Arms
    Day 6: Rest
    Day 7: Rest

    If I'm feeling good, I'll usually take one of the rest days and hit a lagging body part with high volume/lower weight to try and pump up the sarcoplasm a bit. It feels good and I don't like staying out of the gym for too long.

    I suppose shoulders & arms could be split up as it makes for a pretty long day, but I get a nice burn hitting all 3 groups in one session.
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    What do u weight?how long u been training?if ur looking to build size an isolation program like that will take for ever in my throughts,

    If ur under 100kgs and have been grainy less then 4 years a better program would be a 3 day spit 4 day rest to build example would look like this, I do more then his but this is basic bro.

    Squats 3 x 10
    Bench 3 x 8
    Military press 3 x 8
    Bb bend row 3 x 8
    Bb curbs 3 x 8
    SLDL 3 x 8
    Dips 3 x 8

    3 days a wk EOD so mon, tues, fri!

    And eat eat eat!!!!!!!!
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    Ive always liked splitting them like this
    Day 1 Legs
    Day 2 Shoulders
    Day 3 Back
    Day 4 Chest
    Day 5 Abs
    Day 6 Bi's/Tri's
    Day 7 Rest

    And depending on your goals I would add some cardio after your workout
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    i typically do
    day 1 chest
    day 2 shoulder
    day 3 legs
    day 4 cardio abs
    day 5 arms
    day 6 back
    day 7 cardio abs
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    What us your goal? Body type? If your asking a question like this that tells me u don't have a lot of lifting experience which means your no where near ready for this kinda plan. Cuz say you Totally blast ur chest u will be sore for bit n that will hinder your following workouts.
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    Calf day would be incorporated on leg day usually. As there are not enough days in the week to actually work every muscle in your body. If that were the case you would have glute day, hamstring day, quad day , etc.
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    Quote Originally Posted by Nickmort
    Calf day would be incorporated on leg day usually. As there are not enough days in the week to actually work every muscle in your body. If that were the case you would have glute day, hamstring day, quad day , etc.
    That's the point I was trying to make ha. I guess u comments before I revised my post..
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    Quote Originally Posted by hugry4more

    That's the point I was trying to make ha. I guess u comments before I revised my post..
    Yeah i just saw the revision now bro. My bad
  

  
 

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