My training program-pls comment

Hi peeps

I would like you opinion on my former and current training schedule. i've been doing this for just over a month and changed it up a bit.The main goal was just for toning.

day 1 : shoulders,Biceps and triceps
day 2: thighs,hamstrings and calves
day 3: chest,back and abs
day 4: rest day ( but i made it a cardio day)
Then back to day 1. I train 5 days a week, mon-frid, not on weekends.

I have however changed the program to the following as of this week to the following.
day 1 :shoulders,Biceps and triceps
day 2: thighs,hamstrings and calves
day 3: chest,back and abs
day 4:thighs,hamstrings and calves
day 5:shoulders,Biceps and triceps

please feel free to comment as you please, i will not take offense, i just want to learn.

I would split my back and chest days. Back is generally a big day, I would say second only to Leg day. Any particular reason you hitting shoulders,bi's and triceps twice in a week? To much arm work... remember biceps get worked when doing back as well and shoulders and triceps get stimulated during chest day.

why not something like this...(I like to start the week with a lagging body part, and many people neglect legs),
So,
Monday: Legs
Tuesday: chest & Abs
Wed: Rest
Thurs: Shoulders & abs
Friday: Biceps & Triceps
Throw in a extra cardio day on wed if you need.

What ive learned is to combine big muscles with small ones.
Id do this:
day 1: Chest and Shoulders
Day 2: Legs
Day 3: Back and Calves
Day 4: Biceps
Day 5: Shoulders
Day 6 and 7 rest.
or
Day 1 Quads only with abs
Day 2 Chest and triceps
Day 3: Back and Biceps
Day 4: Hamstrings and Calves
Day 5: Shoulders

Fox wrote: I would split my back and chest days. Back is generally a big day, I would say second only to Leg day. Any particular reason you hitting shoulders,bi's and triceps twice in a week? To much arm work... remember biceps get worked when doing back as well and shoulders and triceps get stimulated during chest day.

why not something like this...(I like to start the week with a lagging body part, and many people neglect legs),
So,
Monday: Legs
Tuesday: chest & Abs
Wed: Rest
Thurs: Shoulders & abs
Friday: Biceps & Triceps
Throw in a extra cardio day on wed if you need.

Thanks for the info. Well, the shoulders,tri's and bi's won't always be twice a week, it might be chest and back that's twice a week all depending on how it falls but legs will always be twice a week as that's lagging big time with me.

Slagenlag01 wrote: What ive learned is to combine big muscles with small ones.
Id do this:
day 1: Chest and Shoulders
Day 2: Legs
Day 3: Back and Calves
Day 4: Biceps
Day 5: Shoulders
Day 6 and 7 rest.
or
Day 1 Quads only with abs
Day 2 Chest and triceps
Day 3: Back and Biceps
Day 4: Hamstrings and Calves
Day 5: Shoulders

Thanks for your advice, I do like the first routine you mentioned. I did chest and shoulders once together and I must admit,that did feel good.

Fox had a nice routine there, but I don't see any Back/Lats??
My last routine:

D1 - Legs
D2 - Deltoids
D3 - Chest + Triceps
D4 -Rest
D5 - Lats
D6 - Biceps + "mini Leg workout"
D7 -Rest

Abs every 2nd day

if you're legs are lagging and you want to focus on them, id move them to day 1

I wouldn't advice you to do two push or two pull exercises on one day! By the time you get to your second muscle group, the exercises of the first muscle group took all the energy.

Here's what I currently do:

Mon: Chest + abs
Tues: Biceps + Triceps
Wed: Legs
Thurs: Shoulders and abs
Fri: Back

You can rest on Fri and hit back on Sat if it suits you better

It gives me enough rest between days that certain muscles may feel tender before training the next. Example: When I hit chest on Monday, Tuesday my chest will be too sore to do shoulders properly. So I move it to Thursday so it properly recovers. I do back last because if I do it earlier in the week, my lats and rear delts are so sore I can't do shoulders or chest, and it's also two days after I hit biceps so that I can go all out with pull ups etc.

At the end of the day, it comes down to what works for you and how advanced you are. If you're already big and basically want to maintain, then you can do back and a little bit of biceps on the same day instead of having a seperate day where you do biceps. Spread your exercises so that the muscles that you hit earlier which is also recruited during other exercises that you will do later the week (Example: back and biceps)is fully recovered so that you can hit them b!tches hard without suffering from half recovered muscles.

Hope it makes sense (Just my 2c)

MRfeathers wrote: if you're legs are lagging and you want to focus on them, id move them to day 1

Thanks bro. Please tell me, what is the advantage of training the lagging body part first.

Wimmas wrote: I wouldn't advice you to do two push or two pull exercises on one day! By the time you get to your second muscle group, the exercises of the first muscle group took all the energy.

Here's what I currently do:

Mon: Chest + abs
Tues: Biceps + Triceps
Wed: Legs
Thurs: Shoulders and abs
Fri: Back

You can rest on Fri and hit back on Sat if it suits you better

It gives me enough rest between days that certain muscles may feel tender before training the next. Example: When I hit chest on Monday, Tuesday my chest will be too sore to do shoulders properly. So I move it to Thursday so it properly recovers. I do back last because if I do it earlier in the week, my lats and rear delts are so sore I can't do shoulders or chest, and it's also two days after I hit biceps so that I can go all out with pull ups etc.

At the end of the day, it comes down to what works for you and how advanced you are. If you're already big and basically want to maintain, then you can do back and a little bit of biceps on the same day instead of having a seperate day where you do biceps. Spread your exercises so that the muscles that you hit earlier which is also recruited during other exercises that you will do later the week (Example: back and biceps)is fully recovered so that you can hit them b!tches hard without suffering from half recovered muscles.

Hope it makes sense (Just my 2c)

Thanks bud. What you said makes a lot of sense. I was worried that I could be overtraining but I don't have any muscle or muscle definition to talk about so I was just pushing hoping I will make better progress by training all body parts more often.

Check this out, very nice article about training opposing muscles together.
www.flexonline.com/training/news/opposites-attack

I think I'll keep this in mind for my next program.....

Chest and tris
Quads and calfs
Rest
Shoulders and bis
Hams and calfs
Back
Rest.
Upper body, lower body, you have good rest from chest before shoulders, bis have a rest before back, and have a rest day after a large workout legs and back, also spilting your leg workout is better because if you train not like a girl, u cant have energy for hammies so they fall behind.so now you can focus on them. Peace

Big Jay's workout makes a lot of sense to me but I don't see abs anywhere?

@Gambit: If you can train chest, back AND abs on one day then you are Definately not hitting the gym hard enough! Be careful of overtraining your legs that are lagging which will have the opposite effect of what we want bud. I.m.o if you can do legs twice a week you are not training them hard enough. It normally takes me 5 days to recover from a legs session.

Pyroclasm wrote: Big Jay's workout makes a lot of sense to me but I don't see abs anywhere?

@Gambit: If you can train chest, back AND abs on one day then you are Definately not hitting the gym hard enough! Be careful of overtraining your legs that are lagging which will have the opposite effect of what we want bud. I.m.o if you can do legs twice a week you are not training them hard enough. It normally takes me 5 days to recover from a legs session.

You know what bud, you are correct, I'm not working out hard enough. I pressumed that since I'm toning that it will be ok but now i realize that no matter what your goal is that I must hit it hard not at all.
Time to get a new step by step training program together. Thanks for all the advice thus, much appreciated.

Hit abs twice a week some where, when you feel u have enough energy too, i do my workout, but where calfs are i train ealry morning calfs so i can focus on them and then add abs. Then at night i hit my larger muscle.

My program is laid as follows:

Mon: chest + cardio
Tues: back + abs
Wed: legs + calves + cardio
Thurs: bi's + tri's
Fri: shoulders + calves + cardio

Doing legs in the middle of the week, allows my upper body to rest in preparation for the rest of the upper body training

If u can do cardio after legs sorry to say you dont train hard enough, and id move calfs to back instead of legs not enough rest. Peace. Rem intensity is key not the weight as kai says we not weight lifters but bodybuilders

big jay wrote: If u can do cardio after legs sorry to say you dont train hard enough, and id move calfs to back instead of legs not enough rest. Peace. Rem intensity is key not the weight as kai says we not weight lifters but bodybuilders

True but my cardio post legs training is very mild. It's more of a cool down to improve blood circulation and speed up recovery.

Thanks for the calfs advice