Please check my Split Workout!

[lachu543]

Hi,

At start i would like to say that i'm on gear so i think my regneration is little better than natty... It's not secret for me so i want to tell You it on start, maybe it's important information for my question

Shoulders + Bic
Back
Chest + Tric
Legs

4-5 ( 3-5 sets per exercise ) exercises per large muscle group, 3-4 exercises ( 3-4 sets per exercise ) per small muscle group. 5-8 reps in main exercises like DL, SQ, BP, in other 8-15 reps.

And the most important - about weekend split. I thought about three option:

1st option;

3on / 1off

2nd option;

4on / 1off

3rd option;

Mn. Shoulders + Bic
Tue. Back
Wed. Chest + Tric
Thu. OFF
Fri. Legs
Sat. Training from Monday
Sun. OFF / Training from Tuesday ( depend of how i will be feel )

 

[mountainman33]

Mn. Shoulders + Bic
Tue. Back
Wed. Chest + Tric
Thu. OFF
Fri. Legs
Sat. Training from Monday
Sun. OFF / Training from Tuesday ( depend of how i will be feel )

All of your upper body 3 days in a row needs to be rethought, especially given your biceps being worked the day before will mean less effective back work the next day. This is the current split I use and have for the last 2 years:

Chest/Traps
Quads/Calves
Delts/Lats
Hamstrings/Calves

Just a suggestion. I place OFF days in intermittently, but find recovery is usually not an issue, and have been consistantly gaining.

 

[Ministry]

My tips is that you list excercises instead of bodyparts.
That will include all musclefibres in the body.

Here´s a nice split I like:

Day 1: Upper body presses 5-8 sets with a total of 20-25 reps
Day 3: Lower body pulls 5-8 sets with a total of 20-25 reps
Day 5: Upper body pulls 5-8 sets with a total of 20-25 reps
Day 7: Lower body presses 5-8 sets with a total of 20-25 reps
Day 9: Start over.

 

[Sean1332]

^ I agree with that. I believe an Upper/Lower/Upper/Lower split is where it's at. I even go as far as adding a row variant on one of the lower days sometimes (row variant on both upper days as well).

Focus on squats+assistance on one lower day, deadlift+assistance on the other. Horizontal press variant on an upper day, vertical press on the other. Think movements, not specific muscles.