Everybody post up your split!!!!

[archive_EmptyWallet]

Like alot of guys around this time of year after summer I'm in the mood for a huge change in my training. My current routine as many of you know was over training but I managed to gain 20 pounds over the last 8 months. Anyway, I'm in the mood for a new split and I need some new ideas. Sooooooooooo, I also see alot of questions about stuff like this so I figured we'd have a good source for splits if everyone posted theirs up. Here's the split thats finally put me into over training, but worked well for awhile:
Sunday -legs
Monday - chest
Tuesday - back
Wed - tris
Thur - bi's
Fri - shoulders
Sat - traps

There's my old one. Not so good for me anymore. Post yours up!!!!

You ain't got to be in the pen to be in prison, your in prison in your own fucking mind.
Everything is real on this concrete and steel.

[archive_Bjaarki]

... but anyway ...

I do a 6-way split. It is designed to work each muscle group very heavily once a week, to work most muscle groups in a supporting role once a week, and to allow 72 hours of recoup between sessions in which the same muscle group is worked, except for abs and calves, which are worked every other day.

So,

Sunday - Biceps and triceps (push/pull routine), using various curls, dips, pushdowns, etc. Also, a little ab work.

Monday - Legs and lower back, using squats, ham curls, deadlift, quad extension, calf raise, etc. Also, some trap work, using seated shrugs.

Tuesday - Shoulders, using a triple-super routine of militaries / seated lateral raise / standing bar front raise. Go right from militaries to laterals to front raises, no rest, do 10 sets like that and you will be cooked. Also, a little ab work.

Wednesday - Upper back, using mostly pullups (150), also t-bar and various cable lifts. The 150 pullups was Fukkenshredded's idea, I've been doing that for a year (working up to 150) and really like it. Gives you great width. I'm not satisfied with my back thickness, though, and am looking for p;ointers. I will also throw in some curls, since I haven't done biceps since Sunday. Also, some calf work.

Thursday - Traps. That's right. I spend a whole day on traps. Lots of different types of shrugs, though mostly seated dumbbell shrugs. I could shrug all day. I might do a few deads, since I haven't worked legs since Monday. Also, some ab work.

Friday - Chest, using mostly inclines on a Smith Machine. It's okay to involve a little shoulder, since I haven't hammered them since Tuesday. I'm still crazy, still doing that 35-set volume training thing. It's not helping me much right now, but I'm addicted and can't seem to get away from it, try as I might. Also, some calf work.

Saturday - Nap on the living room couch.

Hope this helps.

Bjaarki

[archive_45goingon20]

Right now I'm on a 2 day on, 2 day off split.

Day One on = Chest, Shoulders, Back thickness(dead lifts), Back Shape (lat pull downs). Work one final set to failure for each of the above. Warm up sets don't count.

Day Two on = Heavy leg movement, like squats, then leg extensions, leg curls, calves, Biceps, Forearms. Same thing as one, work one set to failure.

Change up the type of excersise every 2 days, 3 times. EI for chest only.
Day one - Chest - Inclined Smith Machine Press.
Day five - Chest - Dumbell bench press.
Day nine - Chest - Weighted dips.

Day 13 - Repeat cycle

Hence I'm working every body part 3 times in nine days.

I'm getting decent results with this old body this way.

45

[superman1975]

currently

mon-legs
tue-chest
wed-back
thu-off
fri-shoulders
sat-arms
sun-off

i only run a routine for 4-6 months then change the order of body parts and exercises

If you feel that the Control Substance Act of 1990, which makes it illegal to have anabolic steroids, is unfair----PLEASE, write your areas government representative to repeal or change the laws that make AS and AS related products illegal.

www.musclechemistry.com (http://www.musclechemistry.com)

[Billy_Bathgate]

Tues-ME Bench

Thurs-DE Squat/DL

Sat-DE Bench

Sun-ME Squat/DL

ME=MaxEfort aka Max out Heavy
DE=DynamicEffort aka Speed day Light

Bench day > Chest, Lats, Upper back, Shoulders, Arms worked

Squat/DL > Quads, Calves, Hams, Glutes, Lower Back, Forearms worked

[archive_Caligula]

Here's mine...we'll use monday as a starting point.

Monday: Chest
Tuesday: Back
Wednesday: Shoulders/traps
Thursday: Biceps/Legs
Friday: Triceps
Saturday: Off day and leftovers (forearms,abs,calves)

I try to do abs about 3 days a week or more if I can. After my off day I start over with chest again.

http://www.anabolicfitness.net/images/caligula.jpg

"That Which Does Not Kill You Makes You Stronger"

Curious

[archive_EmptyWallet]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Caligula:
Here's mine...we'll use monday as a starting point.

Monday: Chest
Tuesday: Back
Wednesday: Shoulders/traps
Thursday: Biceps/Legs
Friday: Triceps
Saturday: Off day and leftovers (forearms,abs,calves)

I try to do abs about 3 days a week or more if I can. After my off day I start over with chest again.

http://www.anabolicfitness.net/images/caligula.jpg

"That Which Does Not Kill You Makes You Stronger"

Curious<HR></BLOCKQUOTE>

What do you do for biceps?

You ain't got to be in the pen to be in prison, your in prison in your own fucking mind.
Everything is real on this concrete and steel.

[SteelPreacher]

Mine is very close to supermans. I just changed from tues\thurs\sat=Chest,Back\Bi,tri\legs,shoulder

Now its Mon-Chest,Tues-Back,Wed-legs,Thurs-Bi,Tri,Fri-Shoulders

http://www.anabolicfitness.net/images/kp.jpg

[archive_EmptyWallet]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by SteelPreacher:
Mine is very close to supermans. I just changed from tues\thurs\sat=Chest,Back\Bi,tri\legs,shoulder

Now its Mon-Chest,Tues-Back,Wed-legs,Thurs-Bi,Tri,Fri-Shoulders

http://www.anabolicfitness.net/images/kp.jpg <HR></BLOCKQUOTE>

Your tri's don't feel trashed on shoulder day since you just did arms the day before?

You ain't got to be in the pen to be in prison, your in prison in your own fucking mind.
Everything is real on this concrete and steel.

[archive_Caligula]

For Biceps:

Preacher Curls
Spider Curls
1 Arm Preacher Curls
Bicep Machine
Hammer Curls

http://www.anabolicfitness.net/images/caligula.jpg

"That Which Does Not Kill You Makes You Stronger"

Curious

[jimm]

for my money, back thickness comes from deadlifts and more importantly cable rows(heavy) where you pull your shoulder blades back and together-stretching well on the negative..
t-bar rows(heavy) and perhaps even machine rows with a good squeeze and with lots of power(heavy).heavy reverse laterals are good for the upper back.