I try to go 5 days outta the week to the gym (id prefer 6 but work gets in the way lol)...my split looks like MON) arms TUES) chest WED) legs (quads hamstrings and calves) THURS) shoulders (traps) FRI) back ( i do abs after everyworkout 4 sets of 20 crunches) cardio 4- 5 times a week a half hour after training my diet has changed drastically............. ...5 - 6 solid food meals a day and 3 - 4 met-rx shakes inbetween ( i eat every 2 -3 hours hungry or not) i emphasize protien first ...its a high protien moderate carbs low fat diet, no junk(i dont keep it in the house so im not tempted) when i work i bring shakes with me, on the weekends me and laura (cheri) will have dangelos or some other sub (usually grilled chicken), but once inawhile we order chinese ( i am human lol) thats it...train hard, keep the diet clean, hit cardio see what happens................. ..peace mike
Hey Mike, I dont mean to tell you how to suck eggs here, but starting the week with arms??
IMO, if you blast arms, how can u train upper body, in your case chest the next day? Your triceps will be by definition fatigued and give out in pressing movements. Only other thing is I reckon do calves at least twice and more like 3x a week. I'd also think about throwing in some hams again on shoulder day as well.
Other than that your split looks good IMO but beleive me, Im not alone on my arm training theory. Id actually finish the week with arms and start the next week with legs just to be safe.
Suggestion:
Mon - Quads, Hams, Calves
Tue - Chest & forearms
Wed - Back & Calves
Thurs - Delts (+ hams if you have time)
Friday - Tri's, Bi's, Brac's, forearms.
If you can only train 4 days in one week, stick delts in on chest day and scrap thurs workout.
Re cardio, agree with your approach - an Aussie pro gave me the idea of adding 20-30min of cardio at the end a workout and Ive found it to be very effective, mostly because training more than once a day is impracticle if you have a job! Also, doing bike after training legs will speed up recovery time.
But you've made some good progress of late, so congrats.
PS: Not trying to sound like a know-it-all coz im not, just giving constructive feedback.
