looking for a new training split

[NoCalBbEr]

Hey guys
I was wondering if you guys could help me form a new training split. I'm looking for a good Mon-Fri. This is my old training split :

m. chest  abs
T. back trap
w. shoulders calves
R. off
F. arm
S. legs

I can't train on the weekends because of personal reason.

thanks

[The Freakshow]

Here's my favorite (You may want to switch it around so that the body parts you want to focus on are on the first and third days, after the rest.)

M -  Back, Traps, Abs
T -  Chest, Bi's
W -  Rest
Th-  Delts, Tri's
F -   Legs
S -   Rest
Sun- Rest

[biceps]

Hey guys
I was wondering if you guys could help me form a new training split. I'm looking for a good Mon-Fri. This is my old training split :

m. chest  abs
T. back trap
w. shoulders calves
R. off
F. arm
S. legs

I can't train on the weekends because of personal reason.

thanks

You split fine,  is very important to train with full range of motion with heavy inapt to keep the good form, on your way to the Gym (in your mind) get motivated for a killer work out, don`t go to the Gym with a mellow filing, get angry in a good way, have a killing insting.

[webcake]

You could try HST for a change. It is a fun routine. Only 3 times a week. If not just pick one of the ones already posted, they seem fine.

[flexingtonsteele]

I like these two

1. Chest and Back (M)
2. Legs (T)
3. Arms (Th)
4. Shoulders (F)

There is no overlaping of muscles in this superset, so its great for naturals.

And I like this one too.

1. Chest and shoulders (M)
2. Quads and calves (T)
3. Back and Hams (Th)
4. Arms (F)

[pjs]

I don't see how anyone can answer this question not knowing:

Your goals
How long you've been training
Some key indicators of your advancement, such as how much you squat and deadlift
Your age
Your lifestyle - sedentary vs non sedentary, etc
What other sports, if any, you play

[Detroit Muscle]

I like these two

1. Chest and Back (M)
2. Legs (T)
3. Arms (Th)
4. Shoulders (F)

There is no overlaping of muscles in this superset, so its great for naturals.

And I like this one too.

1. Chest and shoulders (M)
2. Quads and calves (T)
3. Back and Hams (Th)
4. Arms (F)

I thought for splits it was best to work body parts from the torso out(?).  If so, shouldn't shoulders be done before arms and, for example, quads before calves?  My current split, to comply with that principle is:

Mon-Chest
Tues-Back
Weds-Quads/Calves
Thurs-Shoulders
Fri-Arms
Sat-Hams/Calves
Sun-Off

I've been cycling Mon-Weds so every week is diff. and having my off day be random just to keep the body guessing.

[NoCalBbEr]

I don't see how anyone can answer this question not knowing:

Your goals
How long you've been training
Some key indicators of your advancement, such as how much you squat and deadlift
Your age
Your lifestyle - sedentary vs non sedentary, etc
What other sports, if any, you play

My goal is to  gain muscle mass overall.
I've been training for six years now
I'm 25 years old
I life a bodybuilding lifestyle you know, eating,training and sleeping. but I do work in retail and volumetric at a local Lion's Center for the Blind. But I get in about 8 meals a day. 4 soild foods and 3 protein shakes. My supps are whey protein, creatine,vitamins and  glutamine.

I train high volume/high intensity. I do 8-16 working per bodypart but I can do it in an hour   I do almost nothing but the basics. 

[LatsMcGee]

How about two a days on a upper lower split? 

[NoCalBbEr]

i use that when I have a shorten week at the gym. I feel that , with upper/lower that I'm not hiting ther muscles in different angles. I just read Kevin Deiner's article in flex mag. He's the 2007 teen national winner. what he does is one exerise per muscle group. But, he rolotes the mass builders around i.e.  for legs he does one week squats, the next leg press and the following hack squats.

I think when I did it, I did two  exerise per muscle group for  3 working set.

[pjs]

The best indicator of what you need is your squat, bench, and deadlift 1RMs.

Real ones, not internet ones.