I was wondering what are good workout correlating to this routine?

Mon:Chest
tues:back
wed:legs
thurs:shoulders
fri:bi's/tri's
sat and sun: rest

you mean like exercises you can do under each day?

if you mean exercises....it depends on your goals....but a good plan for virtually anyone as a beginner is as follows: (switch shoulders with leg days)


mon - incline bench press (3 sets), flat bench (3 sets), decline bench (3 sets), dumbbell flies (3 sets), seated pec deck (3 sets)

tues - deadlifts (3 sets), lat pulldowns (3 sets), dumbbell rows (3 sets), cable rows (3 sets), lower back hyper extensions (3 sets)

weds - military press (3 sets), dumbbell raises (3 sets to the front and 3 sets to the side), shrugs (3 sets with dumbbells 3 sets with the bar)

thurs - squats (3 sets), leg press (3 sets), leg extensions (3 sets), leg curls (3 sets), calf raises (3 sets)

fri - olympic bar bicep curls (3 sets), laying skullcrushers (3 sets), seated dumbbell bicep curls (3 sets), dumbbell kickbacks (3 sets), preacher curls (3 sets), close-grip machine dips (3 sets)


use this as a beginner routine to last 6-12 months. After this, you can begin very intense changes.

NOTE: With every exercise, literally do as many reps as you can with gradually increasing weight. Your first set should be heavy enough that you are struggling to perform 12-15 reps. The 3rd set should be heavy enough that 4-5 reps is extremely hard and almost impossible. Take 2 mins rest between sets.

Hey

Do these splits seem good?

Which seems better?

Improvements?

Monday - Chest/Back
Tuesday - off
Wednesday - Legs
Thursday - off
Friday - Shoulders/Arms
Saturday - off
Sunday - off

Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off

Monday - Chest/Triceps
Tuesday - Back/Biceps
Wednesday - off
Thursday - Shoulders
Friday - Legs
Saturday - off
Sunday - off

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

Day 1- Chest
Day 2- Back
Day 3- Just Cardio (maybe abs)
Day 4- Shoulders
Day 5- Legs
Day 6- Arms


I'm cutting, so I'm prob gonna do cardio on side (How many reps of each exercise u think? 3 x 5? 3x 10? 5 x 5?)

This post was edited by GodLovesUgly on Jun 18 2009 07:29pm

For a cutting cycle here is the optimal split -

Mon - Back/Triceps (stick to breakdown sets....that means work up in weight then go right back down in weight for about 8 sets per exercise with NO REST on the way back down)
Tues - Chest/Biceps (stick to breakdown sets....that means work up in weight then go right back down in weight for about 8 sets per exercise with NO REST on the way back down)
Weds - Legs/Shoulders (stick to breakdown sets....that means work up in weight then go right back down in weight for about 8 sets per exercise with NO REST on the way back down)
Thursday - REST
Friday - Chest/Back/Tris/Bis (do these fri/sat workouts by doing 5 sets per muscle group focusing on big lifts each time...so do 5 sets starting heavy and working your way down with no rest between sets)
Saturday - Quads/Hams/Calves/Delts (do these fri/sat workouts by doing 5 sets per muscle group focusing on big lifts each time...so do 5 sets starting heavy and working your way down with no rest between sets)
Sunday - REST

Do abs every other day for at least 10 sets with no rest.

This is the ultimate cutting routine for muscle stimulation and fat loss

This post was edited by SKCRaynor on Jun 18 2009 10:43pm

oh shit nice never even thought of this..ill keep it in mind when i decide to cut some more months down the road gz

hey
what exactly do you mean by that? like do 8 separate drop sets? or like pyramid up in weight for 8 sets, then do one long drop set reversing the pyramid? or neither lol

Is there such thing as a bulking up cycle?

Can i get a intermediate one if there is haha

Chest with biceps?
Back with tris?

iso exercises for this too please

I only ask for exercises because the split confuses me kinda. and if u lifted a 70% weight as many times as u can for 5 sets, would that be a good idea? jw