Training Split - Whatcha think

[wheyman]

As mentioned before I have been trying to put together a training split that for one I will like and two that will not over train or under train. This would be easy for most, but I have a few factors that are thown in that make it difficult. For instance, I love to work bi's and tri's together; I don't feel like I maximize my workouts for tri's if worked with another bodypart b/c I can't go as heavy and so on. I will post a couple of different splits and you guys tell me which one you like better. I will alternate some movements from week to week like if I want to go heavy on shoulders this week then that would come before my chest movements. French presses would be sub'd w/dips and so on.

Split A
Monday - Chest/Shoulders
Flat BB Press 3-4x10,8,6,6
Incline BB Pres 2-x10,8, superset w/
flat fly's 2x15,10
DB Press 3x10,8,6
Lateral Raises 3 x 12,10,10 superset w/
Face Pulls 3 x 12,10,10

Wednesday - Legs, calves
Squats 4 x 10,8,8,6
Leg extentions 3 x 12,10,10 Triset w/
Stiff Leg DL 3 x 12,10,10
Standing Calf raises 3 x 20

Friday - Back, Bi's, Tri's
Chins as warm up
Deadlift 3-4x10,8,6,6
Seated Row 3 x 12,10,8
BB Curls 3 x 10,8,8 superset w/
French Press or curls ?? 3 x 10,8,6
DB Preacher curls 2 x 10 superset w/
Tricep Presdown's 2 x 15

Workout B
Monday - Chest
Flat BB Press 3-4x 10,8,6,6
Inc BB Press 3 x 10,8,6
Flat fly's 3 x 15,10,8
ABS

Tuesday - Legs, calves
Squats 4 x 10,8,8,6
Leg extentions 3 x 12,10,10 Triset w/
Stiff Leg DL 3 x 12,10,10
Standing Calf raises 3 x 20

Thursday - Back/Shoulders
Chins 3 x 12 (warm up)
Deadlift 3-4x 8,6,6
Seated row 3x10,8,8
DB or Military Press 3 x 10,8,6
Lateral Raises 3 x 12,10,8 superset w/
Face Pulls or Bent lat raises 3 x 12,10,8
Shrugs 2 x 20

Friday - Arms,ABS
French Presses or Skulls or Dips 3 x 10,8,6 superset w/
BB Curls or Alt DB Curls 3x10,8,6
DB Preacher Curls 2 x 10 superset w/
press downs 2 x 15,10

[BBAddict]

My problem with option A is that there is almost no way I could do Friday's workout of back, bi's and tris and see good growth on all of those body parts. I've tried back and bis before and it's not something I would personally do on a regular basis, especially with adding tris to that!

My problem with split B is that I believe that back and bi workouts should have some separation in the week, as back hits bis, so your bi workout on Friday wouldn't be as strong.

[YellowJacket]

There is a benefit to doing back/bis on the same day and that IS the fact that when doing back, youre hitting a significant portion of the bi's as well, therefore after a intense back workout, you can simply perform 3-4 sets of bi's and have a substantial bi workout as well. I have never done bi's by themself, thats a waste of an entire day of training in my opinion, but to each his own.

[wheyman]

My problem with option A is that there is almost no way I could do Friday's workout of back, bi's and tris and see good growth on all of those body parts. I've tried back and bis before and it's not something I would personally do on a regular basis, especially with adding tris to that!

My problem with split B is that I believe that back and bi workouts should have some separation in the week, as back hits bis, so your bi workout on Friday wouldn't be as strong.

I agree with what you are saying, but that's what I am having problems with. I would much rather do arms by themselves. If I move back to tuesday then shoulders would be right before arms; that means that I would be hitting tri's right after shoulders. If do the back/shoulders thing and move it up then I would be hitting shoulders right after chest. It sucks!

[Shibby]

The problem I have with B is that you squats on Tuesday and the Deads on Thur. In a perfect world I am sure you would be able to do it decently. But if your legs are a little unstable and you try to Dead, you are more than likely going to do it wrong and hurt yourself.

[BBAddict]

Right now, if I want a 5-day week I am doing
Monday: Hams (including deads), abs
Tuesday: Bis, forearms, calves
Wednesday: Rest or abs
Thursday: Chest, triceps, shoulders
Friday: Quads, calves
Saturday: Back, abs
Sunday: Rest

If I want a 4-day week, I do
Monday: Hams (including deads), shoulders, abs
Tuesday: Bis, Tris
Wednesday: Rest or abs
Thursday: Chest, back
Friday: Quads, calves
Saturday: Rest
Sunday: Rest
The 4-day can obviously be changed easily to a 6-day schedule if you want to bump up the frequency a little. The only thing I don't like about the 4-day is chest, back day. I alternate which body part I hit first and actually drink accelerade (carbs+protein) during the workout to try to make sure that I don't end up cheating one of the body parts. I've just recently started this 4-day, so I can't actually tell you how the results are but, so far, it's felt good.