Current split?

[NubianBeauty]

Let's see it?

[bad-kitty]

I just started a new routine 2 weeks ago

Day 1

Chest
Incline barbell press 3X8
Flat dumbell press 3X10
Pec Flyes 3X10

Back
Barbell rows 3X8
Front pulldowns 3X10
One arm DB row 3X10


Day 2

Legs
Leg Press or Squat (depending on my mood) 3X8
SLDL 3X10
Leg extensions 3X10
Lying leg curls 3X8
Seated calf raises 3X15

Day 3

Bis
Preacher curls 3X8
Concentration curls 3X10
Hammer curls 3X10

Tris
Dips 3X8
One arm extensions 3X10
Pushdowns 3X10

Day 4

Shoulders
Upright rows 3X8
Cable laterals 3X8
Front DB raises 3X8

Abs
Crunches 3X25
Lying leg raises 3X20
bicycle crunches 3X20

[NubianBeauty]

Well, I haven't done anything in 2 weeks :blink: I needed a break. But my split was:
WEEK 1
Monday – OFF

Tuesday – Light shoulders and triceps

Wednesday – Light biceps and calves

Thursday – Heavy back (upper and lower)

Friday – Light chest, abs

Saturday – OFF

Sunday – Light legs

WEEK 2
Monday – OFF

Tuesday – Heavy shoulders and triceps

Wednesday – Heavy biceps and calves

Thursday – Light back (upper and lower)

Friday – Heavy chest, abs

Saturday – OFF

Sunday – Heavy legs


I alternated between heavy/light. I am thinking of starting a sort of Circuit workout next week... doing upper body 1 day then lower body the next for 4 consecutive days then take a day off then start over again.

[bad-kitty]

Are you doing any cardio........you know I hate it with a passion. I was thinking of adding the bike back in it has a program on it where it switches between high intensity and medium intensity.

[NubianBeauty]

Nope... no cardio :unsure: I will be starting Sprint Intervals though

[EuroChick]

I train about 6 days a week

day 1
chest - incline dumbells
dips
flyes
day 2
back - lat pull downs
some sort of row
lower back
day 3
shoulders - dumbell presses
lateral raises
rear delts
day 4
bis/tris - super set bar curls w/ close grip bench
preacher curl
rope tris
day 5
legs - squats
seated ham curls drop sets
leg extensions drop sets

day 6
abs/calves
these vary sepending on what i feel like doing


as for cardio I do it when i feel like it (which isn't often ) ooops i think every one can agree with the fact that cardio is soo boring but u gotta do it!

I do vary my routine bit and sqeeze in the day off when it's convenient

[rubberduckyo]

Current split:

Monday :chest / cardio
Tuesday: back
Wednesday : off
Thursday: arms /abs / cardio
Friday: shoulders / cardio
Saturday: legs