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Cheers Darko. I used to do that, Chest, Shoulders and Triceps but thought I'd change. Do you think combining the three is superior? ie Monday & Thursday - Chest, Shoulders and Triceps. Tuesday and Friday - Legs, Back and Biceps. Or Something?I'd throw in shoulders with chest and triceps
And calves with leg day
Cheers Shrek. Rear delts after Shrugs on Shoulder day?Don't forget rear delts.
Thats the split I'm doing with different exercises, I don't have that many rest days though, I have 1 day a week rest and just keep repeating the cycle.
I don't think shoulders need a day on their own or more work than the larger muscles, by combining them with chest they get more rest.Cheers Darko. I used to do that, Chest, Shoulders and Triceps but thought I'd change. Do you think combining the three is superior? ie Monday & Thursday - Chest, Shoulders and Triceps. Tuesday and Friday - Legs, Back and Biceps. Or Something?
I don't think shoulders need a day on their own or more work than the larger muscles, by combining them with chest they get more rest.
So you could do something like this
Monday - Back/biceps
Tuesday - Shoulder/chest/triceps
Wednesday - rest
Thursday - Legs
Friday - Back/ biceps
Sat and Sun. - rest
Or this
Monday - Back/biceps
Tuesday - Shoulder/chest/triceps
Wednesday - rest
Thursday - Legs
Friday - Rest
Sat - Back/biceps
Sun - rest and so on, all depends on your schedule
Well it's more like 2 on 1 off legs/push/pull, I don't like working out more than two consecutive days as my workouts are always fairly intense and none of this light, heavy or deload stuff so if I feel like I need a break I rest completely.Basically almost a 3 on 1 off routine except with an extra rest day between Legs and Back/Bi's?
Starting to think about a standard 3 on 1 off (Legs, Push, Pull) routine now.
Well it's more like 2 on 1 off legs/push/pull, I don't like working out more than two consecutive days as my workouts are always fairly intense and none of this light, heavy or deload stuff so if I feel like I need a break I rest completely.
I am similar to darkoz.
upper body is press/pull days, so shoulder presses with chest and upright rows with back.
3 days on, one day off, or I train 6 times (each muscle group twice) every 8 days.
I'd throw in shoulders with chest and triceps
And calves with leg day
Looks fine and if you feel it's too much then adjust accordingly by having an extra day offThanks. Bit like this:
Week 1
Week 2
- Monday: Push (Chest, Shoulders, Triceps)
- Tuesday: Pull (Back, Biceps)
- Wednesday: off
- Thursday: Legs (Quads, Hamstrings, Calves, Abs)
- Friday: off
- Saturday: Push (Chest, Shoulders, Triceps)
- Sunday: Pull (Back, Biceps)
- Monday: off
- Tuesday: Legs (Quads, Hamstrings, Calves, Abs)
- Wednesday: off
- Thursday: Push (Chest, Shoulders, Triceps)
- Friday: Pull (Back, Biceps)
- Saturday: off
- Sunday: Legs (Quads, Hamstrings, Calves, Abs)
A 4 on 1 off routine?
Yes, but I'm thinking of incorporating shoulders with chest and calves like Darkoz said. So 3 days on, 1 day off. As Grunta said, you can work on everything twice a week. I feel once a week is too long of a break for a bodypart.
Do something completely different to initiate excitement.
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