Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

One muscle a day workout question

Chris528

Chris528

New member
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,Biceps,Triceps is the order I was thinking of. Any input would be greatly appreciated.
 
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.
 
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!!!!!!!!
 
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
 
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
 
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.
 
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.
 
Nickmort said:
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.
Click to expand...

That's the point I was trying to make ha. I guess u comments before I revised my post..
 
You must log in or register to reply here.
Back
Top