[Star Gazer]

For those of you who have a dedicated lifting routine, I've got a question for ya - how do you split your days? I've worked out regularly since I was 15, and have had my share of trainers tell me different things. But I'm more concerned about efficiency and what works for real people.

One trainer I've had has broken it down like this: Bi's/Tri's/Shoulders one day, Chest/Back the next, Legs on the third day.

Another trainer had me focus on push muscles one day (e.g., push muscles such as chest, tri's, shoulders, glutes and quads one day; pull muscles such as bi's, back, and hamstrings the next day).

And another trainer had me do a little bit of a random workout, but then the next day I was prevented from doing much because I didn't want to work the same muscle groups as the day before.

What do you do?

[Star Gazer]

Anyone?

[mark982]

i used to follow the workouts the way you do. but i changed to 3x a week total body workouts. it really made a difference for me.

[Star Gazer]

Originally Posted by mark982

i used to follow the workouts the way you do. but i changed to 3x a week total body workouts. it really made a difference for me.

How many exercises do you do for each body part?

[mark982]

shoulders, overhead press.side lats, front lats. chest flat bench.incline bench. arms,curls, hammercurls. tris kickbacks,close grip bench.legs, well i don't hammer them but do some leg curls, and hack squats

[frd150]

Ok ,


Here goes. This was from a trainer buddy of mine and Im starting to see results

Mon- Chest and Bi's , abs. Your working tri's as a secondary when your doing chest. 10 min cardio warm down

Tue- Cardio abs

Wed- Shoulders, Legs, Abs 10 min light cardio

Thur- off,rest, beers! or cardio if i need the release

Fri- Tris and back, Abs 10 min light cardio

Sat- Legs and whatever 1 group I felt I neglected during the week. 10 min cardio

Sun- off,rest

Chest and back are two large muscle groups that are better worked on two seperate sessions or so I was told. Im seeing results but everyone is different. I do legs twice since I need the most work there.

Hope that helped.

[bayouboi]

Mon - Chest & Tris Tues - Cardio/Abs Wed - Back & Bis Thurs - Legs Fri - Shoulders Sat - Cardio/Abs Sun - sleeeeeeeeeep

[ariawoman]

Personally, I do total body weights 2-3 times a week. I'll see if i can run down the names. 2 sets, 12 reps each. I increase the weights as I'm able to do heavier weights with good form.

Chest Press
Shoulder Press
Lat Pull Down
Hip Adduction
Hip Abduction
Leg Curl
Arm Curl
Leg Press
Tricep Extention

I think those are the names LOL. Basically 1 chest, 2 arm, 4 leg, 1 shoulder, 1 back is how they break down. I do cardio on the days I do weights, and I try to do cardio a few days during the week (a walk or whatever). I'm by no means thin yet, but I'm trying. I've definitely gotten stronger as I've been going regularly. I've increased the amount of weight I'm doing on every machine.

Hope this gives insight as to what my gym set me up with!

[Lauriebell82]

I do the "circuit" similar to what ariawoman does. I noticed I was getting sore so I change it from doing both legs and arms 3x a week to:

Monday: arms+ cardio (run 3 miles on treadmill)
Tuesday: legs + cardio
Wednesday: cardio, no lifting
Thursday: arms + cardio
Friday: legs + cardio
Saturday or Sunday: one of the days I take off from working out completely to let myself rest, the other I just run on the treadmill

So I usually end up running 5-6 days a week (usually 4 out those days I run 3 miles, the others I run less), and then arms and legs twice a week on different days. I find this makes me less sore than doing a total body lifting workout. This could also be because I do so much cardio though. Overall, I guess you have to do what works for you and gives you the best results.