body parts routine

[Snap87]

Hey guys. Just wanted to ask if you guys can tell me what body parts should i train with what other body parts, or does it matter? For example, Monday: chest+bicep+tricep. Or something like that. I want to train my biceps, triceps, chest, back, shoulders, forearms, and legs. I want to work out only on mondays, wednesdays, and fridays.





THANKS

 

[EFFORT]

Hey man type some more on what it is your trying to do (goals) and we could help you better.

I'm assuming your trying to get stronger and bigger though if your trying to do a 3 day split heres a good routine

Day 1
Bench Press or Dip
Close grip bench press
Military or dumbbell press

Day 2 (i would rotate Squat and Deadlift each time here)
Squat
Deadlift
Calf Raise
HEAVY Abs

Day 3
Pull-up or pull-down
Bent Row, Dumbell Row, or Hammer Row
Barbell or Dumbell Curl
Hammer Curl

(credit iron addict)


You could do it M-W-F or you could do a 9 day rotation by taking 2 days off before each workout so something like M-Th-Su-W

Theres a start, ask more questions though

 

[Snap87]

hmm that sounds good. ill try that. thnx. Another question i have is how do you know if you did a good work out? Is your muscle supposed to be sored the next day? or what?





THANKS!

 

[Double]

a good workout is one with new records and which totally exhausts you.

 

[EFFORT]

A good workout depends on what your goal is.

I'll go with what i assumed last time and say a good workout for you would be increasing weight or reps each time (with good form) on all the major lifts Squat, Deadlift, Bench Press, Military Press... as well as the acessory lifts too

 

[thefonz]

don't do chest/bi's/tri's in one day....unless you're genetically blessed than spread it out a little.....if one body part is difficult to grow spend an entire workout just bombing the **** out of it and throw in some abs or calfs at the end. Bi's for me are the most frustrating thing so i spend a whole day on them doing supersets and isolation curls and what not.

 

[Double]

sure you arent overtraining?

 

[thefonz]

double that just what i do...i'm not saying everybody should spend a day on bi's but thats what helps my body grow, if you got nice schwarzenegger bi's then by all means, throw something else in on that day. But you can agree 3 major parts in one day is to much

P.S I haven't done upper body in over 2 weeks cus i messed up my wrist doing tri curls....so i'm not overtraining, but i am getting skinnier each day

 

[Double]

sounds bad


fonz i do exactly the opposite....i train even more than 3major body parts.......but i only do very very few sets......like 18sets per week. it's all about balance. if i would train 5times a week like this than i would be overtrained, but i only train 2times. i consider biceps as maybe the strongest of my muscles and i only do like 1biceps curl per week. chin ups and bentoverrows are almost enough for them.

 

[thefonz]

I dunno man, I just wanna get so big people look at me and go, "That's gross." 18 sets a week is good for you.

if i was getting weaker I would probably assume that I was overtraining.....but since i'm only getting stronger and lifting more every week with my routine I don't believe i'm overtraining anymore.

I feel like a cagged bull before the rodeo....I just wanna heal and get back at those dumbells:woo:

 

[Centaurion]

day 1 chest/back
day 2 off
day 3 shoulders/tri/bi
day 4 off
day 5 legs
day 6 - 7 off

or

day 1 pull
day 2 push
day 3 legs
day 4 off

repeat