kawikid

Following on from the advice you guys gave on my photo thread i've changed my splits. I've been doing this new routine for 2 weeks now and i'm feeling a big difference. My posture has improved and my weights are going up slightly already. I've upped my calorie and protein intake too.

The problem is, sometimes i only have 4 days off before going back to 12hr shifts for 5-6 days so (some weeks) have to fit my training in on those 4 days. On my shift days i will sometimes do cardio and abs at night. I'm pretty lean naturally so i'm cutting back on my cardio and only doing 1 run a week at a slowish pace, just to keep the fat off.

1/ Chest & Shoulders
Chest= Incline DB, Flat DB, DB Pullovers, Flies
Shoulders= BB Rear press, Military Smith Press, DB press, Side Raises

2/ Legs & Biceps
Legs= Squats, Leg Press, Extentions, Hamsting Curls
Biceps= Close Preacher, DB's, BB's

3/ Back & Triceps
Back= Deadlifts, Bent BB Rows, Chins, Closegrip Cable Rows, Shrugs
Triceps= Skull Crushers, Push Downs, One Arm Cable Pulldowns (underhand grip)

This week i did workout 2 monday, tue off, 3 wed, 1 today.

It was a disaster. I couldn't lift any weight at all on my shoulder workout, and it's my delts that i really need to bulid on. All over my shoulders and top of my back felt pretty tight. I take it this is still from the deadlifts yesterday.

What would you guys suggest i change? I did chest/tri, back/bi's, legs/shoulders for years but these new exercises and splits really seem to the giving my body the shock it need to grow.

Lost Soul

push
pull
legs

or

3 x FRBs

or

chest bi
back tri
legs shoulders

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pecman

As lost soul said ^^^^

You you want to swap your bi's and tri's around mate Chest/Bi's Back/Tri's And never do chest and shoulders you will over tax the front delt badly and your shoulders will suffer for it.

If your shoulders are your week point do them first in your workout while you still have all the energy and motivation you can then pound the cr1p out of em.
Although how the hell you can train another body part with legs is beyond me, I can barely walk and want to throw my guts up after my workouts,Thinking of doing another group would do me in but then i am getting on a bit now.

kawikid

Break it down for me mate. So push would be chest, shoulders? Pull would be back? When would arms get done?

What does 3x FRB's mean?

And i thought if i did chest&bi's then bi's will still be recovering and i'd need them for heavy back exercises the next day.

The more i look at it, going back to my original splits seems like the easiest option. I understand that my main groups are back, chest and legs, so these need their own days. So i just have to fit in shoulders, bi's and tri's alongside them.

kawikid

Back and leg days are my hardest. I takes about 40-45mins for me to get though back or legs. I do 4 sets for each now. Thats why i was putting an arm group with them so i'll be finished in just over an hour. After a back or leg workout i'm basicly finished for the rest of the day. Totally shettered.

My weak parts are shoulders, back and legs in that order so these are the groups i really need to hammer hard. When i put legs and shoulders together i took forever to get everything done and i was starting to burn out towards the end of the workout so the last group i trained was suffering.

I think i'm overthinking all this.

scottssherwood

what about this?
chest/arms
back/shoulders
day off
legs/abs
chest arms
day off
repeat....

Lost Soul

push = chest shoulders and tri
pull = back biceps
legs = somethin most people dont fcuking training but obvious enough

FBR = full body routines

so:

chest
back
legs

all in one session, generally compounds and each day may often have an auxiillary movement to accompany the main exercises

base it around deads, squats, bench, chins, dips, rows, mil press, SLDLs etc

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kawikid

Been trying a few things. Settled on ....

Workout 1... Legs, Biceps, Abs (heavy weighted)
Workout 2... Chest, Triceps
Workout 3... Back, Shoulders, Abs (bodyweight)

Feels good like this. I had loads of power left in my shoulders today doing them with back comprared to when i was trying to hit them with chest. Pushing a good bit more weight.

It will only be about once a month i have to train 3 day solid as i put in a transfer at work and got better shift start times. It's all good!!!

Thanks for the help guys.

musio

If it's a push pull routine shouldn't it be back/biceps so the biceps are warmed up nicely before hitting them hard?

so:
chest/triceps
back/biceps
legs/shoulders

or the routine above.

What's the pro/cons of each?

my reasoning is for the above is that for each day you do one large muscle group and one small group

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nathanlowe

Well a push pull and legs routine basically focuses on chest, back and legs.

In the chest exercises such as bench press, the tris get hit.
Back exercises like rowing, the biceps get hit.

It all depends what your training for, strength would consist of compound movements, size more isolation work would be good.

I dont see how in your old workout, after doing chinups, you can still manage Closegrip Cable Rows, Shrugs
Chins are one of the hardest things you can do. Either place them at the start to work them at your max strength or at the end of workout to give it everything you have left.