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post #1 of 11 (permalink) Old 06-10-2009, 04:05 PM Thread Starter
Lifer
 
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changin' it up..

So instead of killing myself every MWF I plan on splitting things up.

Plan on doing something like this:
M-Triceps, chest
T-Biceps, back
W-Abs,legs
R-Triceps, Chest
F-Biceps, back

I usually just use the machines at LA Fitness. What kinda exercises do y'all usually do for these groups??
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post #2 of 11 (permalink) Old 06-10-2009, 04:32 PM
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Quote:
Originally Posted by mattv View Post
So instead of killing myself every MWF I plan on splitting things up.

Plan on doing something like this:
M-Triceps, chest
T-Biceps, back
W-Abs,legs
R-Triceps, Chest
F-Biceps, back

I usually just use the machines at LA Fitness. What kinda exercises do y'all usually do for these groups??
Thats the split I do...but only once a week

Tris - dips, pull downs, and the thing where you put a bar behind your head and lift up
chest - flat bench, incline bench, flys
back - isolateral rows, regular rows, pullups
biceps - bicep curls with dumbells, then with curved bar, and the seated one
legs - leg press, leg curls, leg extensions,seated calf raises
abs -p90x

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post #3 of 11 (permalink) Old 06-10-2009, 05:02 PM Thread Starter
Lifer
 
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Quote:
Originally Posted by 8mpg View Post
Thats the split I do...but only once a week

Tris - dips, pull downs, and the thing where you put a bar behind your head and lift up
chest - flat bench, incline bench, flys
back - isolateral rows, regular rows, pullups
biceps - bicep curls with dumbells, then with curved bar, and the seated one
legs - leg press, leg curls, leg extensions,seated calf raises
abs -p90x
hows that workin for u?
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post #4 of 11 (permalink) Old 06-10-2009, 05:04 PM
Lifer
 
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i work out 1 major muscle group a day because more recovery time and for instance if you do chest and tri's then, if you do a tri exercise first, when you go to lift chest your tri's arent fresh and its less likely that you will be able to do the most reps vs if you were just lifting chest alone (or vice versa). just my theory and .02.

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tues- chest/shoulder
wed- legs
thur- tri's/forearm
fri- back/shoulder

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post #5 of 11 (permalink) Old 06-10-2009, 05:39 PM
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Originally Posted by mattv View Post
hows that workin for u?
its working..I can tell, but I need to push my chest workout harder. I might move it to a separate day. I might start jnobles06's split. My triceps get a hell of a workout on chest/tri day and I think its not allowing my full chest workout.

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post #6 of 11 (permalink) Old 06-10-2009, 05:53 PM Thread Starter
Lifer
 
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what you may want to do is do chest/tris one day then do tris/chest the other day..
Was talking to a buddy and said u have to change it up and put the body in shock
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post #7 of 11 (permalink) Old 06-10-2009, 06:39 PM
Lifer
 
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Quote:
Originally Posted by mattv View Post
what you may want to do is do chest/tris one day then do tris/chest the other day..
Was talking to a buddy and said u have to change it up and put the body in shock
true. i keep the same schedule but i just change the exercises every month.

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post #8 of 11 (permalink) Old 06-11-2009, 08:42 AM
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M-Chest
T-Back
W-Bi's and Tri's
Th-Shoulders
F-Legs

abs were MWF
Cardio was everyday
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post #9 of 11 (permalink) Old 06-11-2009, 09:46 AM
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We do a rolling schedule where we hit one group twice a week.

week 1
mon - chest
tue - legs
wed - arms
thurs - back/shoulders
fri - chest

week 2
would hit legs mon/friday and keep the same rotation...keep moving to the next group.
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post #10 of 11 (permalink) Old 06-11-2009, 10:33 AM
Lifer
 
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First of my work week in the gym:

Sunday – Heavy Legs(2-3hrs)
Monday – Chest / light legs(squats, lunges, leg ext, leg flexion, calves)
Tuesday – Biceps / light legs(squats, lunges, leg ext, leg flexion, calves)
Wednesday – Triceps / light legs(squats, lunges, leg ext, leg flexion, calves)
Thursday – Back
Friday – Shoulders / Traps
Saturday – Rest day(mainly preparing for leg day)
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post #11 of 11 (permalink) Old 06-11-2009, 08:34 PM
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Matt, that looks like my split with a day off in the middle. You'll like it a lot more that way if you can stay on track and in the gym! Dont forget shoulders...

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