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Author Topic: 2012 split  (Read 1394 times)
Voland
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« on: December 09, 2011, 01:39:59 PM »

By the begging of the year the EQ would be already working this will be my split. Back to a classic:

Sat: Back and traps
Sun: Chest and bis
Mon: rest
Tuesday:legs
Wed: delts and tris
thur:rest
friday: rest

whats your 2012 split?
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« Reply #1 on: December 09, 2011, 02:01:08 PM »

Mon: legs
Tues: chest/tris
Wed: strongman
Thurs: back/bis
Fri: shoulders
Sat: strongman
Sun: rest
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« Reply #2 on: December 09, 2011, 02:16:16 PM »

Mon: Leg/lower body

Wed: Upper body

Fri: legs/lower body

Next Mon: Upper body

Wed: legs/lower body

Fri: Upper body

Alternate the following Monday with the Legs/lower body, etc, etc, throughout every week. Good Luck.
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« Reply #3 on: December 09, 2011, 02:19:19 PM »

Mon: legs
Tues: chest/tris
Wed: strongman
Thurs: back/bis
Fri: shoulders
Sat: strongman
Sun: rest

Thats what i was doing up until now (minus the strongman stuff). But i want to bring my bis and back to another level. So i brought back to the first day after 2 days of rest and give it its one day, bump the volume and then do biceps with chest when they are fresh and can use heavier weights.
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« Reply #4 on: December 12, 2011, 09:18:38 PM »

After the holidays I'm going back to

M/W/F = upper body

Tues/Sat = lower body

right now its:

Day 1: upper body
Day 2: lower body
Day 3: rest or cardio (who am I kidding - it's almost always a rest day)

I like this because I can move that rest day anywhere in the sequence.

I know this is not a common split but I'm stronger than ever and bigger than I've ever been in my life

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« Reply #5 on: December 15, 2011, 01:01:20 AM »

After the holidays I'm going back to

M/W/F = upper body

Tues/Sat = lower body

right now its:

Day 1: upper body
Day 2: lower body
Day 3: rest or cardio (who am I kidding - it's almost always a rest day)

I like this because I can move that rest day anywhere in the sequence.

I know this is not a common split but I'm stronger than ever and bigger than I've ever been in my life


these 2 and 3 way splits seem to be getting very popular lately. Once i start training seriously I'm gonna do a 6 day week split like wes. I like your split to and it would give a good combination of strength and mass. I just never can stick to that training one muscle a day shit it dont even feel like training to me.
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« Reply #6 on: December 15, 2011, 02:06:28 AM »

By the begging of the year the EQ would be already working this will be my split. Back to a classic:

Sat: Back and traps
Sun: Chest and bis
Mon: rest
Tuesday:legs
Wed: delts and tris
thur:rest
friday: rest

whats your 2012 split?

Almost the same.  I follow Dorians original blood and guts split/routine.
Delts/tris/traps
back/rear delts
off
chest/bis
legs
off
repeat
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« Reply #7 on: December 15, 2011, 04:57:40 PM »

these 2 and 3 way splits seem to be getting very popular lately. Once i start training seriously I'm gonna do a 6 day week split like wes. I like your split to and it would give a good combination of strength and mass. I just never can stick to that training one muscle a day shit it dont even feel like training to me.

yeah, I've been doing upper body/lower body split for about 3-4 months now and I love it

It's also good because if you need to skip a day here or there you're not really messing up your schedule too bad and you're not short changing any muscle group and, like you, I can't imagine going to back to training each muscle group 1x per week

Also, each day of the week is a different exercises so I never feel stale or burned (yet)
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« Reply #8 on: December 16, 2011, 06:13:03 AM »

Pull
Push
Legs
Off

Repeat
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« Reply #9 on: December 20, 2011, 06:01:27 AM »

Lately Ive been missing some days..

When I cant go to the gym.. I always try to miss small bparts like arms or delts.

I never skip big muscle groups (back, legs, chest)..

My current split is:

chest/side delts/front delts

back/rear delts/traps

rest

legs

arms

Something like this with ab/forearms/calves work thrown in there.
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« Reply #10 on: December 20, 2011, 08:51:38 AM »

My split stays the same....  Chest+back
                                        off
                                        legs
                                        off
                                        shoulders arms
                                        off
                                        off 
only thing i will do is work harder on my cardio.  gonna be running with an ex army mate so i will be hurting as he is more a runner but will also start training with him in my home gym and as he is not a gym guy i will make sure he pays...lol
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« Reply #11 on: December 20, 2011, 09:46:16 AM »

 M - run 3 mi, bench
 T - run hills [hit], deads
 W - run 7 mi
 T - squats
 F - presses
 S - run 6 mi
 S - sleep
 
 If I could afford drugs I would stop running.  Wink
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« Reply #12 on: December 21, 2011, 11:32:43 AM »

M- Chest
T- Back
W-Legs
T-Shoulders
F-Arms
S-Off
S-Off
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« Reply #13 on: December 25, 2011, 11:31:42 AM »

Monday- Legs
Tuesday- Cardio
Wednesdy -Chest /Triceps
Thursday-Cardio
Friday - Back/ Biceps
Saturday -Cardio
Sunday- Rest
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« Reply #14 on: December 26, 2011, 02:22:56 PM »

After trying my split i've decided to give it a twist.

sat: chest and shoulders (lateral and front)
sun: back, rear delts and traps
mon: rest
Tues: arms
Wed: Legs
thur: rest
Friday: rest.

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« Reply #15 on: January 03, 2012, 10:58:45 AM »

Thats what i was doing up until now (minus the strongman stuff). But i want to bring my bis and back to another level. So i brought back to the first day after 2 days of rest and give it its one day, bump the volume and then do biceps with chest when they are fresh and can use heavier weights.

I'd give biceps at least one day rest after back no matter how good your form is
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« Reply #16 on: January 06, 2012, 01:43:31 AM »

Doing my standard split of pull/push/lower cycled over 4 days a week.

Mon: Pull A
Tue: Push A
Wed: off
Thu: Lower A
Fri:   off
Sat: Pull B
Sun: off
Mon: Push B
Tue: Lower B
Wed: off
Thu: Pull A

and so on...
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« Reply #17 on: January 06, 2012, 11:17:51 AM »

Mon. - Legs
Tues. - Chest + Abs
Wed. - Back,Traps,Lower Back
Thurs. - Shoulders
Fri. - Arms,Forearms,Abs
Sat. -Rest
Sun. -Rest
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« Reply #18 on: January 10, 2012, 11:57:03 AM »

Mon. - Legs
Tues. - Chest + Abs
Wed. - Back,Traps,Lower Back
Thurs. - Shoulders
Fri. - Arms,Forearms,Abs
Sat. -Rest
Sun. -Rest

Wes, why are you going back to training each bp 1x per week ?
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« Reply #19 on: January 11, 2012, 03:31:24 AM »

Mon- yer mom
Tue-  upright rows
Wed-  rest
Thu-  yer mom
Fri-  rest

Weekend party.
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« Reply #20 on: January 11, 2012, 07:37:15 AM »

After trying my split i've decided to give it a twist.

sat: chest and shoulders (lateral and front)
sun: back, rear delts and traps
mon: rest
Tues: arms
Wed: Legs
thur: rest
Friday: rest.


approved  Smiley
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« Reply #21 on: January 11, 2012, 01:37:06 PM »

M - back & bis.
T - shoulders & calves.
W - off.
R - legs (hams/quads) & forearms.
F - chest & tri.
Sat - off.
Sun - off.

Cardio 6 days a week.  Off day is usually W or Sun. 

 Cool

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« Reply #22 on: January 18, 2012, 02:47:53 PM »

Wes, why are you going back to training each bp 1x per week ?

Just gonna` train each bodypart 2 X a week during contest prep.....this way I`m in and out of the gym much faster and I have plenty of time left to do a little cardio.
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« Reply #23 on: January 23, 2012, 02:26:43 PM »

Train 2x a day/3 days a week. Example:

Mon: Back/chest
Wed:Shoulders/traps
Fri:Legs/arms

Tues, thursday, sat, and sunday are all cardio/ab days.

Today i did back/chest.

Deadlifts. 3 sets.
Bent over barbell row. 3 sets
Pec deck with seat lowered to hit upper pecs. 5 sets
Seated cable rows 3 sets
Incline Barbell bench. 3 sets
Lat pulldowns. 3 sets
Flat dumbell press. 3 sets
Pec deck with seat positioned to work entire chest. 3 sets.
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« Reply #24 on: January 23, 2012, 02:48:38 PM »

twice a day,,,, you must have too much time on your hands!

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