jjm
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I used to work 1 muscle group a day. My routine was:
Monday - Chest
Tuesday - Bi's
Wednesday - Shoulders
Thursday - Tri's
Friday - Back
Saturday - Legs
I'm 2 weeks into a new routine where i work 2 muscle groups a day, 2 times a week. It looks like this.:
Chest/tris
Back/bi's
Shoulders/legs
Off/abs
repeat
For chest/tri day I do:
Flat bench - 4 sets of 8
Incline Bench - 4 sets of 8
Cable flys - 3 sets of 8
Skullcrushers 4 sets of 8
Dips - 3 sets of 8
One hand reverse tricep pushdowns - 4 sets of 8
Tricep pushdowns - 4 sets of 8
On back/bi's day i do:
Widegrip pull ups - 4 sets till failure
Deadlifts - 4 sets of 5
Bent over rows - 4 sets of 8
Seated rows - 4 sets of 8
Barbell curls - 3 sets of 8
Incline dumbell curls - 4 sets of 8
Standing hammer curls - 4 sets of 8
On Shoulder/Leg day i do:
Squats - 4 sets of 5
Leg press - 3 sets of 8
Standing calf raises - 3 sets till failure
Leg extensions - 4 sets of 8
Dumbell military press - 4 sets of 8
Upright rows - 3 sets of 8
Rear delt flys - 3 sets of 8
Face pulls - 4 sets till failure
Shrugs - 4 sets till failure
Since I started working muscle groups 2 times a week, I've noticed a lot of progress in my traps, where they were lagging behind with the old routine.
The only thing that I can complain about is that after i get home from the gym and make my protein shake and eat dinner, I am pretty tired for the rest of the night. Is this normal, or am i overtraining?
This post turned out longer than i had hoped, but if anyone can help me out that would be great. Maybe i need to start eating more, or drinking more water, but i already do enough of those. Or maybe i need to take it down a notch and work muscle groups just once a week?
Any help is greatly appreciated.
Monday - Chest
Tuesday - Bi's
Wednesday - Shoulders
Thursday - Tri's
Friday - Back
Saturday - Legs
I'm 2 weeks into a new routine where i work 2 muscle groups a day, 2 times a week. It looks like this.:
Chest/tris
Back/bi's
Shoulders/legs
Off/abs
repeat
For chest/tri day I do:
Flat bench - 4 sets of 8
Incline Bench - 4 sets of 8
Cable flys - 3 sets of 8
Skullcrushers 4 sets of 8
Dips - 3 sets of 8
One hand reverse tricep pushdowns - 4 sets of 8
Tricep pushdowns - 4 sets of 8
On back/bi's day i do:
Widegrip pull ups - 4 sets till failure
Deadlifts - 4 sets of 5
Bent over rows - 4 sets of 8
Seated rows - 4 sets of 8
Barbell curls - 3 sets of 8
Incline dumbell curls - 4 sets of 8
Standing hammer curls - 4 sets of 8
On Shoulder/Leg day i do:
Squats - 4 sets of 5
Leg press - 3 sets of 8
Standing calf raises - 3 sets till failure
Leg extensions - 4 sets of 8
Dumbell military press - 4 sets of 8
Upright rows - 3 sets of 8
Rear delt flys - 3 sets of 8
Face pulls - 4 sets till failure
Shrugs - 4 sets till failure
Since I started working muscle groups 2 times a week, I've noticed a lot of progress in my traps, where they were lagging behind with the old routine.
The only thing that I can complain about is that after i get home from the gym and make my protein shake and eat dinner, I am pretty tired for the rest of the night. Is this normal, or am i overtraining?
This post turned out longer than i had hoped, but if anyone can help me out that would be great. Maybe i need to start eating more, or drinking more water, but i already do enough of those. Or maybe i need to take it down a notch and work muscle groups just once a week?
Any help is greatly appreciated.