My Current 7 Day Training Split - Opinions?

[Method101]

Note: I use free weights for everything, not one single machine is used. I train at home with power rack, olympic barbell, olympic dumbells(go up to 150lbs each). My bench can go from 90* right down to decline positions.

Monday - Biceps/Traps  + Grip

Tuesday - Legs + Abs/Obliques

Wednesday - Chest(Flat bench first)

Thursday - Shoulders  + Grip

Friday - Triceps + Abs/Obliques

Saturday - Back

Sunday - Chest (Incline bench first)

[mass 04]

Personally, i don't like to train shoulders teh day before or after chest.

[Method101]

Personally, i don't like to train shoulders teh day before or after chest.

Triceps is worse to train after chest though.

[jpm101]

Without knowing the set and rep scheme and what your future goals are, my personal view (just my own opinion, who really cares anyway) is that it is one of the worse workout plans I have come across in a long time. You have a PR at home, which is one of the most useful ways to pack on muscle size and strength. Wonder if you though of making full use of it? Of course if your training for a sport that may require  keeping  the body somewhat in shape during a playing season, than maybe.

Might find, with a well planned 3 or 4 day a week lifting plan, using a PR and interchanging pin positions, size and strength gain can come rather fast for you. If your on some heavy cycle chemical stuff than you might get away with that program you had listed. Any way, Good Luck.

[Palpatine Q]

Note: I use free weights for everything, not one single machine is used. I train at home with power rack, olympic barbell, olympic dumbells(go up to 150lbs each). My bench can go from 90* right down to decline positions.

Monday - Biceps/Traps  + Grip

Tuesday - Legs + Abs/Obliques

Wednesday - Chest(Flat bench first)

Thursday - Shoulders  + Grip

Friday - Triceps + Abs/Obliques

Saturday - Back

Sunday - Chest (Incline bench first)

That's a very odd split.

Biceps/traps ?

triceps have their own day?

What is your philosophy behind this?

[ozman]

rest ?

[Get Rowdy]

Not enough rest for triceps with chest, shoulders, then triceps workouts in three consecutive days.  Then with chest again after a day. 

[Method101]

Odd Split i know, but.

1. - I hate going a day without lifting weights, i feel depressed.

2. - This programme makes training on calorie restriction EASY because the volume is so spread out. Also it's good for bulking as you can put all your focus on one muscle..

3. - There is no benefit to training 2 bodyparts on one day, so why not spread it out, imo This is better for naturals as we tend not to have the endurance to train two bodyparts at high intensity in one day.

4.If you are juiced to the gills then you can do 4 day split (3 day on,1 off) like Levrone, i tried that and it murdered me.

5. Whoever said you must train 4x a week etc. thats nonsense.

6. Btw, maybe my shoulders are not so tired the day after bench press because i tend to have a fairly close-medium grip even when benching for chest training, my pinky finger is about 1 inch IN from the rings. This reduce the chance of pec tear greatly.

[WOOO]

do you want to post your sets and reps?  might be able to offer more construtive feedback...