6 day a week routine any one have?
- 05-06-2008, 09:43 PM
- 05-06-2008, 09:50 PM
Legs, Arms, Back, Chest, Legs, Shoulders, Off?"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
05-06-2008, 09:57 PM
05-06-2008, 10:08 PM
Day 1 - Back
Day 2 - Chest
Day 3 - rest (cardio/abs)
Day 4 - Legs/Bi's
Day 5 - Shoulders/Tri's
Day 6 - rest (cardio/abs)
While this isn't probably what you were thinking, this 2 on, 1 off routine is my current routine. I typically do cardio/abs on one of the other days as well. It's usually basketball or some other sport anyways. I'm in the gym usually 6 days a week...but lift 4 or 5.
05-06-2008, 10:43 PM
You can do either a normal push pull, or upper lower split and just do different rep ranges.
Monday - Push 6x3 for all exercises
Tuesday- Pull 6x3 for all exercises
Wednesday - push 3x8
Thursday - pull 3x8
Friday Push 2x15
Sat. Pull- 2x15
Sunday- sleep and eat
Muscle Pharm Rep
05-06-2008, 11:04 PM
05-06-2008, 11:12 PM
I am thinking about starting this
saturday:start over( chest/tri)
what you guys think? I just want to work out my muscle groups more then once a week like 3 times every 2 weeks.
05-06-2008, 11:29 PM
Pull exercises are where you do just the opposite of push. Examples include dead lift, rowing variations, pull-ups, chin ups-, curls etc
So for each day you would do something like this for push:
Squats 6x3 or 3x8 or 2x15
shoulder press 6x3 or 3x8 or 2x15
bench press 6x3 or 3x8 or 2x15
dips 6x3 or 3x8 or 2x15
Muscle Pharm Rep
05-08-2008, 10:43 AM
I like to to do shoulders, chest, triceps and some neck work on Mon. and back, legs, biceps and some calf and forearm work on Tues. I will do 1 compound movement for each in a 3x3 or 5x5 scheme. Wed. I will do some cardio and Thurs. start over with Mon. parts but do assistance work (alot of db's) higher reps and not quite to failure focusing alot on form and contraction. Fri is the same as Thurs. just the Tues. body parts and Sat. and Sun. are spent maintaining my food and just doing whatever my weekend chores are but no gym time.
This has done wonders for me, the workouts take less than an hour but you are doing something all week long and if you wanted to you could even start over during the weekend I am sure. I have good energy during the weekend but I am usually in the country or the beach and I am always doing outside work so I dont bother to lift because I have tried and just felt like I was asking to much of myself.
05-11-2008, 09:40 PM
I stole this from Markus Ruhl...
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