Alright new routine time, help an Opi out

[Opi]

Need a new routine, Im thinking 4 days a week with this spread

Mon - off
Tues - Chest/Calves
Wed -
Thurs - off
Fri - Biceps/Triceps
Sat -
Sun - off


I cant seem to get anything together...

[hanuri]

I´d offer you my split:
monday back / biceps
tuesday chest/ triceps
wednesday legs
thursday shoulders

to limit workouts in 4 per week you need to couple some bparts ....
This is traditional push - pull kind of split.
Sometimes I add one day more and do arms on friday....
abs you can do either every day thru mon- thursd or 2-3 times a week

here´s a start . ´till you get better ideas

[Yung Wun]

hauri got a good split

[Twistdenigma]

Here's my new split, I've been training harder due to some extra supplementation.

1 shoulders/biceps
2 back/triceps
3 off
4 legs
5 chest/calves
6 off
7 off (I've been repeating 1, so I have 2 on 1 off).

[Opi]

Originally Posted by Twistdenigma

Here's my new split, I've been training harder due to some extra supplementation.

1 shoulders/biceps
2 back/triceps
3 off
4 legs
5 chest/calves
6 off
7 off (I've been repeating 1, so I have 2 on 1 off).

Thats pretty good, Thanks to Hanuri too, I'm going to incorporate a little of both, I wanted to see a few 4 day routines, thanks guys

[hanuri]

That´s the spirit Ohpee. Never copy anything just as it reads. experiment, see what works for YOU. Whatever you do in your splits leave at least one day in between chest and shoulders....Good luck and lots of sweat...

[Opi]

Originally Posted by hanuri

That´s the spirit Ohpee. Never copy anything just as it reads. experiment, see what works for YOU. Whatever you do in your splits leave at least one day in between chest and shoulders....Good luck and lots of sweat...

sweet, will do. Just out of curiosity, why a day between chest and shoulders?

[hanuri]

try and see. Have a heavy chest workout today and heavy delt wout tomorrow. I guarantee your delt training willl suffer. See the chest training taxés tri´s and delts . They won´t be recuperated next day. Also if you get sore pecs delt training is pure hell..... I know . Same goes ofcourse if delts are done before chest. Having one or two days in between solves this problem. Again don´t take it wout experiencing. pain can be a good teacher.... It did that to me long ago.

[Opi]

what about doing biceps and triceps on the same day?

[hanuri]

I feel ( and seen from others) that´s ok. I sometimes do that myself....
However I wouldn´t start my training week w arms. Obvious reason they can interfere the torso work(chest , back , delts) later .
Why I like the push- pull split is that because you do all the pushing one day and pulling the next your muscles get more that vital recuperation time..... go to Dorian Yates´ site and see some splits/ suggested programs. I´m much in his lines of training( hit everything once a week and come back fully recuperated next week ) . Keeping the workouts short but really intense , giving all out on every working set( not for high amount of sets). That cycling you´re doing ( yes THAT)might enable you to train perhaps more often and for more sets but I think Dorian was no stranger in that area too and still trained amazingly little ( set wise).... perhaps you can experiment a little; take one month with more volume , longer workouts going all out and after that one with lesser volume but all out.. In that time you won´t see dramatic muscle increase but can compare the overall feeling you get. which way is better for you and stuff.

did I answer your question? If not it´s ok to train arms in one workout.... lol