Training Splits .....

[ThePhantom]

How do you guys schedule your workouts?

Up until last week I had generally always grouped body parts together when scheduling my workouts -- for example, Back / Bi's together, Chest / Tris and Shoulders / Legs .... a 3 day split that could cover everything. I've used different versions of this split, but mostly always doing more then 1 body part per day.

2 Weeks ago I switched to 1 body part per day (I can go to the gym everyday easily w/ my schedule) -- I now do --

Day 1 - Chest
Day 2 - Back
Day 3 - Cardio / Abs
Day 4 - Arms
Day 5 - Shoulders / Legs
Day 6 - Cardio / Abs

and repeat -- Im now on week 3 of this and Im loving it!! I'm sore again after workouts. I also started using a training log so I can see progress on paper.

Just wondering how you all set your scheds, and if you have any thoughts / advice on effective splits.

[rocketman766]

I don't have it in front of me now, but I change mine up about every 3-4 weeks. I work a rotating 12 hour shift so some weeks I go on different days, but I stick to a 4 day split with a 5th day of cardio thrown in. I found a mass building plan that I am really considering using, but I don't want to throw all my eggs in one basket. 2 consecutive 3rd place finishes...I want 1st!!! If I use that mass building plan, its really strict with a 5 day split. will post some of my workouts soon.

[errbin]

I do different workouts every week but work the same body parts on the same days

Day1
Shoulders & Arms
Day2
Legs
Day3
Chest, Abs & Back

2 Sets (both sets are with total control and 3 second on the negative and positive moment on the exercise)
first set is a lite weight do 10 reps (you shouldn't stain with any of the reps if you do your using too much weight)
last sets is heavy do 8-10 reps (attempt a 11 rep if you can do it add more weight)

Week1
Shoulders & Arms
3 exercise for shoulders 1 exercise for Biceps 1 exercise for Triceps
Legs
5 different exercises hit all parts of the legs
Chest & Back
2 different exercises for chest 2 different exercises for Abs
2 different exercises for back

Week2 same body parts just completely different exercises from week 1
Week3 same body parts but different exercises from week 1 & 2

start over do week 1 and so on


errbin

[IronIrv]

Here's my schedule

Day 1 Chest

3 set of Incline BB
3 sets of decline BB
2 sets of Incline DB flyes
2 sets of low cable flyes

Day 2 Legs

2 sets of Hip Abductors
2 sets of Hip Adductors
2 sets of leg curls
2 sets of leg extensions
4-5 sets of leg sled/press
3 sets of standing calf raises on the hack squat machine with weight added

Day 3

Back and Shoulders

3 sets of lat pulls
3 sets of machine rowes
3 sets of DB shrugs
2 sets of Shoulder Press with BB or machine
2 sets of bent over side raises
2-3 sets of side raises

Day 4 Arms

2 sets of hammer/alternating curls
2 sets of DB french curls
2 sets of preacher curls
2 sets of Pushdowns
2 sets of concentration curls
2 sets of cable kickbacks
Sometimes I'll finish with a good set of 21's for bi's or dips for tri's only on a good day though.

I try to mix in cardio and Abs on off days and sometimes right after a good workout.