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  1. #1
    Elite transcend2007's Avatar
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    Favorite Work out Day (Split)

    I know that how we approach exercise as with all life has a great deal to do with the results we get but I must say that I do prefer certain workout days over others.

    I have 4 splits: Chest & bi, back & triís, shoulders, and legs.

    My favorite is chest & bi by far! And, I am not a fan of leg day at all.

    How about you?

  2. #2
    Lady Member milleniumgirl's Avatar
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    Re: Favorite Work out Day (Split)

    Monday - chest, shoulders and triceps
    Wednesday - back and bis
    Friday - legs and abs

    I do cardio or crossfit in between.

  3. #3
    Elite 63Vette's Avatar
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    Re: Favorite Work out Day (Split)

    I work six body parts - one part each day once each week:

    Biceps/abs
    chest
    legs
    Triceps/abs
    back
    shoulders

    My favorite is chest day because I work out at 445am and laying down on the bench feels really good at 445am. ;-)

  4. #4
    Elite transcend2007's Avatar
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    Re: Favorite Work out Day (Split)

    MG, do you like one more than another? Or, am I the only leg day hater...lol?

    Originally Posted by millgirl View Post
    Monday - chest, shoulders and triceps
    Wednesday - back and bis
    Friday - legs and abs

    I do cardio or crossfit in between.

  5. #5
    Elite transcend2007's Avatar
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    Re: Favorite Work out Day (Split)

    That's funny! I also work out in the morning, but at 8am. I know what you mean though.

    Originally Posted by 63Vette View Post
    My favorite is chest day because I work out at 445am and laying down on the bench feels really good at 445am. ;-)

  6. #6
    Elite Bullseye Forever's Avatar
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    Re: Favorite Work out Day (Split)

    i switch my split up about once every 3 months

    Monday-chest
    Tuesday-back
    Wednesday-legs
    Thursday-shoulders/traps
    Friday-arms

    then ater about 3 months i would flip flop the order

  7. #7
    Senior Member corvettels3's Avatar
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    Re: Favorite Work out Day (Split)

    M- Shoulders/Tri
    T- Back/ Bi
    W-cardio
    Th-Legs/abs
    Fri- Chest
    Sat-Cardio
    Sun- Carb-up/Cheat day

  8. #8
    Elite R1rider's Avatar
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    Re: Favorite Work out Day (Split)

    i only work out eod and take a week of every other month

    monday- deadlift
    wednesday- bench press, arms
    fri- squats
    sun- clean and press, log presses, shrugs

    my favorite is Deadlifts

  9. #9
    Elite Milo's Avatar
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    Re: Favorite Work out Day (Split)

    Mon: Legs
    Tues: Chest/Tris
    Wed: Off
    Thurs: Back/Bis
    Fri: Shoulders

    Back is by far my favorite.
    Don't be a pussy. Crack a high life. Pack a dip. Listen. Beat your ol' lady. Pet your dog.
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  10. #10
    Elite transcend2007's Avatar
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    Re: Favorite Work out Day (Split)

    Milo, you're a beast! Doing legs on Monday's....

    Originally Posted by Milo View Post
    Mon: Legs
    Tues: Chest/Tris
    Wed: Off
    Thurs: Back/Bis
    Fri: Shoulders

    Back is by far my favorite.

  11. #11
    Elite Milo's Avatar
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    Re: Favorite Work out Day (Split)

    Originally Posted by transcend2007 View Post
    Milo, you're a beast! Doing legs on Monday's....
    Leg days are really taxing and require a ton of energy for me so I need to be fresh!
    Don't be a pussy. Crack a high life. Pack a dip. Listen. Beat your ol' lady. Pet your dog.
    Cornelius Coanbread J. Oliver

  12. #12
    Elite grind4it's Avatar
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    Re: Favorite Work out Day (Split)

    I'm currently following one of Gunter Schlierkamp's workout routines (it's on his website), not because I'm a big fan of his. We are close to the same highth and body type.

    I change things up every 6-12 weeks and try to take an entire week off every 12-16 (sometimes sooner if im not getting measurable results....im so anal that i run spreadsheets for everything) weeks.

    The Gunter thing is working pretty well. It's a pretty basic split with the addition of 30 minutes of lite (120 bpm) cardio after every weight training day. So it goes something like this:

    M chest
    T back
    W legs
    T no weights abs and 45 minutes of cardio
    F shoulders
    S arms
    S no weights abs and 45 minutes of cardio

    I went this route because I am in the final stages of my current blast and will be returning to TRT in the next couple of weeks and would like to get really lean (sub 8%) on last time this summer

    Next cycle starts October and is going to be 20 week Primo run with GH/Proviron/Var blast 4 weeks on/off. I will be running the Helious/Spongy diet (he did a phenomenal job and if it's working I stick with it). I am considering a personal trainner. IDK, all the guys in the little hick town I live in don't impress me. I've got better composition than them and I don't think any of them juice.

  13. #13
    Senior Member Curiosity's Avatar
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    Re: Favorite Work out Day (Split)

    Originally Posted by R1rider View Post
    i only work out eod and take a week of every other month

    monday- deadlift
    wednesday- bench press, arms
    fri- squats
    sun- clean and press, log presses, shrugs

    my favorite is Deadlifts
    R1 I like your split, that looks alot like something I would use. Let me ask, on deadlift day for example, do you do deads and other work, like say hamstring curls or good mornings, that are related to the deadlift? or do you just deadlift?

  14. #14
    Elite Lulu66's Avatar
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    Re: Favorite Work out Day (Split)

    Like always said, if u work chest on mondays u wont grow and wi waste a lot of time waiting on equipment, because everyone works chest on mondays...

    Mon back deadlifts abs
    Tues should tris traps
    Wensd abs cardio
    Thurs legs
    Fri chest bis traps
    Sat cardio
    Sun Pterygoid Masseter Temporalis Geniohyoid and Styloglossus
    On week days i do 1 hr of HIIT in the mornings too.
    US Goverment Policy: If It Ain't Broken, Fix It Till It Is.

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    Elite Lulu66's Avatar
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    Re: Favorite Work out Day (Split)

    Originally Posted by Curiosity View Post
    R1 I like your split, that looks alot like something I would use. Let me ask, on deadlift day for example, do you do deads and other work, like say hamstring curls or good mornings, that are related to the deadlift? or do you just deadlift?

    I do it separate, dls on back day. good mornings, hs curls, barbell trusts, db lunges, db squats, squats on leg days.
    US Goverment Policy: If It Ain't Broken, Fix It Till It Is.

  16. #16
    Senior Moderator NbleSavage's Avatar
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    Re: Favorite Work out Day (Split)

    Interesting...I hit the major muscle groups 2x per week as follows:

    Tues / Sat: Legs
    Weds / Sun: Chest & Back + Abs
    Thurs: Arms & Shoulders + Obliques
    Fri / Mon: Off

  17. #17
    Elite transcend2007's Avatar
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    Re: Favorite Work out Day (Split)

    My split has 4 different muscle group workouts and I go to the gym 5 days per week....so I would 1 group 2x per week and the other 3 groups 1 time per week. Last week was legs thus my whinning like a little girl and this week I have chest and bi's 2x so I am a happy man!

  18. #18
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    Mine is similar to most of your except I don't focus on my biceps. Got good growth from just the compound exercises.

  19. #19
    Senior Member Live2Train's Avatar
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    Re: Favorite Work out Day (Split)

    I switch my shit up, so it's not always the same routine on the same days. I make sure to get it all in and don't do conflicting exercises 2 days in a row. I noticed the most growth when training legs twice per week and everything else once. I love doing legs. It's about a toss up between legs and shoulders for me. I love the pump I get when doing shoulders, but I kill legs and not many hang with me, so I love them too.

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