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YAWT: Yet another workout thread

T

TheNinja

Lifer
We haven't had many workout threads lately. We are probably just like the general public in the sense that we go after New Year's (resolutions) and we go in the spring and early summer.

Anyway, after taking 5 weeks off for vacation and to heal up a nagging shoulder injury I'm back it at. My usual split with abs and cardio alternated every time for the most part.

chest/tri
back/bi
leg/shoulder

However I'm thinking of trying:
chest/back
leg/shouler
tri/bi

or

chest/shoulder
back/tri
leg/bi

I find that doing bicep on back day I just don't get enough power in my biceps b/c they are worn out from doing rows adn stuff.

Suggestions?
 
I have a hard time with school and work to fit in anymore than 3 days a week myself. I used to do Back/Biceps, Chest/Triceps, Shoulders/Legs, abs on one of those days, cardio on 2-3 days. I found my bi/tri's too exhausted as well, so I switched bi's and tri days. Now I do Back/Shoulders, Chest/Arms, and Legs/Abs. I try to keep my legs on a seperate day b/c I found myself being not 100% up to it if I did shoulders beforehand.
 
I go with the following:

Bicept/Back
Tricept/Shoulders
Chest/Legs

This combo work very well for me since bicepts are used while doing back and tricepts when doing shoulders. The only thing I'm thinking of changing is moving the chest/legs to 2 days since I do very heavy chest, my energy for legs is not that great.

With any other combo if you lift heavy (so that you're sore) you will use too much of the secondary muscle to effectively lift it the next day. Like back on one day and bicepts on the next, here the bicepts won't perform as well since back will put a lot of strain on them, similar with the tri's.

I usually kick off the rotation with the chest day, then bi/back then tri/shoulders.
 
Thanks everyone. I guess I should have also mentioned my goals:

1) Stay in shape muscle wise
2) Put on muscle and strength, specifically in the upper body (which is why legs only get 1/2 day basically, but I'm open to spending 1 whole day on legs)
3) Stay as lean as possibly while putting on muscle (I know it's hard to do both, so if I have to pick one I pick putting on muscle mass for the fall/winter....I'll tone up come spring)
 
Upper back/biceps/shoulders
Triceps/chest/shoulders
Legs/lower back

Abs daily.

I don't think that's optimal at all, but I was trying to get a schedule I could work five days a week (off Tuesdays and Saturdays).
 
Mon/Tue/Wed: Legs/Chest & Back/Shoulders & arms

I like to get it over with and then have 4 days of not thinking about it. It's suboptimal, but I like it for now, and my bench has hit a new high a few weeks ago, so something's working. I never do abs (i know I should), and I'm currently doing hyperextensions for my lower back 2-3 times/week. I do cardio 5 days/week.
 
Originally posted by: Skoorb
Mon/Tue/Wed: Legs/Chest & Back/Shoulders & arms

I like to get it over with and then have 4 days of not thinking about it. It's suboptimal, but I like it for now, and my bench has hit a new high a few weeks ago, so something's working. I never do abs (i know I should), and I'm currently doing hyperextensions for my lower back 2-3 times/week. I do cardio 5 days/week.
Click to expand...

so you have: ?

day1: legs/chest
day2: back/shoulders
day3: arms

seems a lot of people are doing chest/legs on the same day which to me would be very tough but perhaps I'll try it out. Can't hurt to try it for 2 months or so.
 
Originally posted by: Staley8
Originally posted by: Skoorb
Mon/Tue/Wed: Legs/Chest & Back/Shoulders & arms

I like to get it over with and then have 4 days of not thinking about it. It's suboptimal, but I like it for now, and my bench has hit a new high a few weeks ago, so something's working. I never do abs (i know I should), and I'm currently doing hyperextensions for my lower back 2-3 times/week. I do cardio 5 days/week.
Click to expand...

so you have: ?

day1: legs/chest
day2: back/shoulders
day3: arms

seems a lot of people are doing chest/legs on the same day which to me would be very tough but perhaps I'll try it out. Can't hurt to try it for 2 months or so.
Click to expand...
Nope:
Mon: Legs
Tue: Chest & Back
Wed: Shoulders & Arms

I would think that chest/legs is hard. I find doing anything on leg day pretty hard, actually.
 
I'm starting to find, although I try to work out daily, that I think taking at least one day a week off is going to be necessary; I'm currently doing 80 pushups, 80 crunches, 2 sets of 12 curls (not balanced, I know), and 35 minutes of aerobics. I'm wondering if I'd be better off separating the aerobics and muscle work to save time every day or just taking a break every three days or so to heal. Thoughts?
 
Originally posted by: Skoorb
Originally posted by: Staley8
Originally posted by: Skoorb
Mon/Tue/Wed: Legs/Chest & Back/Shoulders & arms

I like to get it over with and then have 4 days of not thinking about it. It's suboptimal, but I like it for now, and my bench has hit a new high a few weeks ago, so something's working. I never do abs (i know I should), and I'm currently doing hyperextensions for my lower back 2-3 times/week. I do cardio 5 days/week.
Click to expand...

so you have: ?

day1: legs/chest
day2: back/shoulders
day3: arms

seems a lot of people are doing chest/legs on the same day which to me would be very tough but perhaps I'll try it out. Can't hurt to try it for 2 months or so.
Click to expand...
Nope:
Mon: Legs
Tue: Chest & Back
Wed: Shoulders & Arms

I would think that chest/legs is hard. I find doing anything on leg day pretty hard, actually.
Click to expand...

aahhh, I see what you wrote. I had a brain fart or something. I like that 3 day split even better and that might help put some mass on my disproportionally puny legs, instead of spending 1/2 day on them.

P.S. - Thanks for the link eakers

 
Originally posted by: Orsorum
I'm starting to find, although I try to work out daily, that I think taking at least one day a week off is going to be necessary; I'm currently doing 80 pushups, 80 crunches, 2 sets of 12 curls (not balanced, I know), and 35 minutes of aerobics. I'm wondering if I'd be better off separating the aerobics and muscle work to save time every day or just taking a break every three days or so to heal. Thoughts?
Click to expand...

Bumpie.
 
For people doing a chest/back day, how many exercises for each muscle group are you doing? I find myself REALLY tired/sick near the end of this day in my routine...
 
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