Order of workout routine daily??

Boarder · 29-01-2008, 05:28 PM

hey,
can i have help please with my workouts.
at the moment im working out 1 muscle per day doing about 9-10sets in total for 5 days with 2 days rest.
Eg,
Monday - Biceps
Tuesday - Chest
Wednesday - Triceps
Thursday - Abs, Shoulders
Friday - Back

someone said to me today that i should do arms chest then back as that will give better results...
Can someone give me a routine of which muscle i should do each day. like chest then back then shoulders etc...
hope someone can help!

Nath · 29-01-2008, 05:45 PM

yep mate would definately try combining muscle groups, there are a few examples of some excellent splits on the site. Also noticed that u are not training ur legs, any reason why not??

Nath · 29-01-2008, 05:51 PM

I like to split my whole body workout over two or possibly three days, chest, back and biceps on one day, shoulders and tri's another day and legs on a third day. There will be many offering u different splits and its a case of finding one to suit. I found another decent split is all the pressing motions one day and pulling motions on another. Suck it and see.

Ironclad · 29-01-2008, 06:33 PM

I do this 5 day split:-
mon - arms (bi's AND tri's, alternate the w/out)
tues- back (optional deadlifts)
weds- legs (optional deads here instead of above)
thurs- shoulders
fri- chest

Don't just do a bicep day, strikes me as a waste of a journey TBH. Do a full arms day and alternate the exercises bi/tri/bi/tri etc until you complete 3 different exercises for each. You need a leg day, its a massive muscle group with great exercises.
I do my abbs half way thru every day (im desperate for a flat gut!), it breaks up the monotony. Mind you im only 10 sets of 20, so it may not suit you.
This is just an example you might try for a change, there plenty of different views out there, just find one or two ya like!
Good luck

cellaratt · 29-01-2008, 08:25 PM

This is one of my personnel favorites...

Mon- Chest ( Heavy ) -Triceps ( light )
Tues-Back ( Heavy ) - Biceps ( light )
Wed. (off ) or Legs
Thurs- Chest (light ) - Triceps ( Heavy )
Fri- Back ( light ) - Biceps ( Heavy )
Sat- Legs ( Always Heavy ) or (off )
Sunday. OFF

Change it up as necessary -You will notice I did not include shoulders as I severally broke my left one a few years back and as a result have limited movement in that area. But if I did I would throw them in on Mondays and Thursdays while alternating heavy to light.

Gazz · 29-01-2008, 11:01 PM

Seems a bit minimal Boarder,try...

Mon:Pecs,Tri's & abs - Protein & Sleep
Tue:Back,Bi's & abs - Protein & Sleep
Wed:delts,Traps & abs - Protein & Sleep
Thur:Quad's,ham's & Calves - Protein & Sleep
Fri:Cardio,Sauna & Swim - Protein & Sleep
Sat:Protien,Protein,Protein & Sleep
Sun:Church,Confession & Protein

Ironclad · 29-01-2008, 11:12 PM

Quote:

Originally Posted by Gazz

Seems a bit minimal Boarder,try...

Mon:Pecs,Tri's & abs - Protein & Sleep
Tue:Back,Bi's & abs - Protein & Sleep
Wed:delts,Traps & abs - Protein & Sleep
Thur:Quad's,ham's & Calves - Protein & Sleep
Fri:Cardio,Sauna & Swim - Protein & Sleep
Sat:Protien,Protein,Protein & Sleep
Sun:Church,Confession & Protein

Amen to that, Sunday is the most important. Must not miss Protein on a Sunday. Ooh yeh

Seriously tho i like the look of your friday, nice wind down huh!

crazycal1 · 30-01-2008, 06:15 PM

training 4 days on the trot isnt a sound plan for a natural trainer assuming theyre incorporating deads and squats into the routine.
far more realistic to have a days rest in between training days.
make sure you can grow and recover on a lower frequency before you go higher.
i`d suggest a monday wednesday friday split putting squats on the monday and deads on the friday or vice versa.

Boarder · 30-01-2008, 07:09 PM

how can you do a muscle twice a week? i thought that was counter productive as not enough time to recover muscle. Also, my muscles ache for atleast 3 days if i work them properly so im sure i should wait for atleast a day after a muscle aches to work it out again?? maybe wrong...(kinda hope i am). should i start working 2 muscles a day, i can only really do 5 days a week in gym.

crazycal1 · 30-01-2008, 07:23 PM

who`s that to mate?
if your muscles still aching the next day - as it should-how come youre training on that day anyway lol
btw i train 3-4 muscle groups a workout.

29-01-2008, 05:28 PM	#1 (permalink)
Boarder Join Date: Jan 2008 Location: UK Posts: 113 Rep Power:	Order of workout routine daily?? hey, can i have help please with my workouts. at the moment im working out 1 muscle per day doing about 9-10sets in total for 5 days with 2 days rest. Eg, Monday - Biceps Tuesday - Chest Wednesday - Triceps Thursday - Abs, Shoulders Friday - Back someone said to me today that i should do arms chest then back as that will give better results... Can someone give me a routine of which muscle i should do each day. like chest then back then shoulders etc... hope someone can help!

29-01-2008, 05:45 PM	#2 (permalink)
Nath Join Date: Sep 2007 Location: Solihull UK Posts: 451 Rep Power:	Re: Order of workout routine daily?? yep mate would definately try combining muscle groups, there are a few examples of some excellent splits on the site. Also noticed that u are not training ur legs, any reason why not??

29-01-2008, 05:51 PM	#3 (permalink)
Nath Join Date: Sep 2007 Location: Solihull UK Posts: 451 Rep Power:	Re: Order of workout routine daily?? I like to split my whole body workout over two or possibly three days, chest, back and biceps on one day, shoulders and tri's another day and legs on a third day. There will be many offering u different splits and its a case of finding one to suit. I found another decent split is all the pressing motions one day and pulling motions on another. Suck it and see.

29-01-2008, 06:33 PM	#4 (permalink)
Ironclad Join Date: Jul 2007 Location: saff of England Posts: 121 Rep Power:	Re: Order of workout routine daily?? I do this 5 day split:- mon - arms (bi's AND tri's, alternate the w/out) tues- back (optional deadlifts) weds- legs (optional deads here instead of above) thurs- shoulders fri- chest Don't just do a bicep day, strikes me as a waste of a journey TBH. Do a full arms day and alternate the exercises bi/tri/bi/tri etc until you complete 3 different exercises for each. You need a leg day, its a massive muscle group with great exercises. I do my abbs half way thru every day (im desperate for a flat gut!), it breaks up the monotony. Mind you im only 10 sets of 20, so it may not suit you. This is just an example you might try for a change, there plenty of different views out there, just find one or two ya like! Good luck

29-01-2008, 08:25 PM	#5 (permalink)
cellaratt In the Cellar Join Date: Dec 2007 Location: VT...USA Posts: 447 Rep Power:	Re: Order of workout routine daily?? This is one of my personnel favorites... Mon- Chest ( Heavy ) -Triceps ( light ) Tues-Back ( Heavy ) - Biceps ( light ) Wed. (off ) or Legs Thurs- Chest (light ) - Triceps ( Heavy ) Fri- Back ( light ) - Biceps ( Heavy ) Sat- Legs ( Always Heavy ) or (off ) Sunday. OFF Change it up as necessary -You will notice I did not include shoulders as I severally broke my left one a few years back and as a result have limited movement in that area. But if I did I would throw them in on Mondays and Thursdays while alternating heavy to light. ______________________ The little men who live behind my eyes and scream directly at my brain told me to tell you hello. The only thing more expensive than education is ignorance. On the journey of life I choose the psychopath If your not part of the solution than your part of the problem. I'm like a Super Hero with no powers or motivation.

29-01-2008, 11:01 PM	#6 (permalink)
Gazz Sweat means effort! Join Date: Jan 2008 Posts: 631 Rep Power:	Re: Order of workout routine daily?? Seems a bit minimal Boarder,try... Mon:Pecs,Tri's & abs - Protein & Sleep Tue:Back,Bi's & abs - Protein & Sleep Wed:delts,Traps & abs - Protein & Sleep Thur:Quad's,ham's & Calves - Protein & Sleep Fri:Cardio,Sauna & Swim - Protein & Sleep Sat:Protien,Protein,Protein & Sleep Sun:Church,Confession & Protein ______________________ "Practice puts brains in your muscles" Last edited by Gazz; 29-01-2008 at 11:06 PM.

30-01-2008, 06:15 PM	#8 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,857 Rep Power:	Re: Order of workout routine daily?? training 4 days on the trot isnt a sound plan for a natural trainer assuming theyre incorporating deads and squats into the routine. far more realistic to have a days rest in between training days. make sure you can grow and recover on a lower frequency before you go higher. i`d suggest a monday wednesday friday split putting squats on the monday and deads on the friday or vice versa. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

30-01-2008, 07:09 PM	#9 (permalink)
Boarder Join Date: Jan 2008 Location: UK Posts: 113 Rep Power:	Re: Order of workout routine daily?? how can you do a muscle twice a week? i thought that was counter productive as not enough time to recover muscle. Also, my muscles ache for atleast 3 days if i work them properly so im sure i should wait for atleast a day after a muscle aches to work it out again?? maybe wrong...(kinda hope i am). should i start working 2 muscles a day, i can only really do 5 days a week in gym.

30-01-2008, 07:23 PM	#10 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,857 Rep Power:	Re: Order of workout routine daily?? who`s that to mate? if your muscles still aching the next day - as it should-how come youre training on that day anyway lol btw i train 3-4 muscle groups a workout. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

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