I have been doing the same split now for about six to eight months and really need to change it up. I am really lost on what to do. I want to bring my workout days from five a week to four a week. I'd like for it to be monday through thursday. Here is what I have been doing

Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Shoulders
Friday - Arms

I normally will mix up excercises for 12 to 14 sets total for each body part. Anywhere from 3 to five different excercises. Like I said before I am lost as to how to combine it to shorten it to four days a week. Any suggestions????

monday = Chest + hamstrings
tues = Back + triceps
wed = shoulders + biceps
thurs =Quads + calves
Friday,sat,sun = off

quote:

Originally posted by Superman:
monday = Chest + hamstrings
tues = Back + triceps
wed = shoulders + biceps
thurs =Quads + calves
Friday,sat,sun = off

There is a lot of overlap in this split as the tris are getting work 2 days in a row as are the bis as well, where as the focus should be more on getting the larger muscle groups there work, too much isolation and it will overload the smaller muscle groups.

I like for more of a traditional 4 day split:
Day 1-chest/tris/abs
Day 2-Legs/calves
Day 3-off
Day 4-Shoulders/Traps/abs
Day 5-Back/bis/calves

A natural BB/Lifter will need more recovery and this will really not let that happen!

I think both splits have their benefits. Superman's split targets each muscle group in a primary fashion (without pre-exhausting any muscle groups) and then targets arms again indirectly (example – bi’s get a secondary workout when training back and tri’s get hit again when doing chest and shoulders). So, this strategy not only provides primary heavy training for all muscle groups but also a secondary “light” training for arms. The only issue I see is that tri’s are getting hit 3 days in a row (when doing chest, then tri’s the next day, then shoulders the day after) and the primary training is right in the middle. This might promote overtraining or may interfere with how well you can train shoulders, for instance. A simple adjustment in the daily sequence will allow for more rest between primary and secondary sessions. Example:
Day 1 = Back + triceps
Day 2 = Chest + hamstrings
Day 3 = Quads + calves
Day 4 = shoulders + biceps
Day 5, 6, 7 = off (One or more of these off days should be placed between the training days, when possible)
Another way to minimize overtraining the tri’s with this split is to make sure you don’t lock-out at the top of movements like chest press or shoulder press, etc. The top of both of those movements involves more tricep than chest or shoulder anyway.

Craig’s split is a more traditional split where bi’s and tri’s are pre-exhausted before their primary training starts.

I think it’s a good idea to try different training splits. This not only provides variety (which enhances training effect) but also helps identify what works best for the individual.

This message has been edited. Last edited by: <Rita Kaya>,