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  FORUM:   General Team Discussion Forum
TOPIC:   What's your split? 


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EDWARDSC393
EDWARDSC393's Photo Posts: 1,743
9/16/11 10:31 A

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I like your split and the shoulders that way. Cherie

I,m Cherie, Been with sparker for 3 yrs, I like that I'm losing it slowly! Its a lifestyle!


 current weight: 189.0 
 
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FITBABE68
FITBABE68's Photo SparkPoints: (21,446)
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9/16/11 12:56 A

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My split that I do now seems to work the best for me.
Day #1 Back/Bi's (w/posterior delts)
Day #2 Chest/Tri's(w/anterior delts)
Day #3 Legs(w/medial delts)
Day 4-6 Repeat days 1-3
Day #7 Off, sometimes active rst
Cardio most days, lighter on leg days

This seems to work, since I do not have a M-F days shift work schedule.
If anyone has ideas about tweeking this just let me know


 current weight: 132.5 
 
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NANCYANNE55
NANCYANNE55's Photo SparkPoints: (78,684)
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6/1/11 10:57 P

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It's great to see someone break the "rules" and get good results. You do it intelligently, respecting your bodys limitations, and I think that's where knowlege and experience come in. I HATE working thighs/glutes, but something like that in the future might serve me well!

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


 Pounds lost: 27.2 
 
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ARMSPORTS
ARMSPORTS's Photo Posts: 1,310
6/1/11 4:06 P

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I may work the same muscle group on one, two or all three of the days depending on what needs work and how I feel. But the exercises vary and it may only be one exercise per bodypart each day (or more, again depending on preference). So volume isn't high, but frequency is. I find my muscles usually recover fine, but I have to watch out for joint and connective tissue injuries. Since only one of the days are "heavy", it is not a great strength program but does the trick for non-functional hypertrophy!



NANCYANNE55
NANCYANNE55's Photo SparkPoints: (78,684)
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5/31/11 8:41 P

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Armsports, in routine #2 what body parts are you working on each day? Or is that part of what you are chosing, too?

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


 Pounds lost: 27.2 
 
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ARMSPORTS
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5/31/11 4:12 P

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I have two that I've pretty much alternated over the past 3+ years. The one I'm on currently is:
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms
Saturday: Legs
Sunday:Off

I alternate the Wednesday group so that various muscles get trained twice/week for a period. I know shoulders followed by arms is not ideal but I recover faster than most. Core is done twice per week and cardio is done 2-3 times/wk for 20 min on this routine.

My other routine is unusual, but like I said I recover fast:

Day One: Heavy sets of 3-5 reps. Whatever exercises I choose

Day Two: Moderate sets of 8-12 reps. Whatever exercises I choose

Day Three: Light sets of 15-20 reps. Whatever exercises I choose

Day Four: Cardio, core, stretching

Repeat

I have very specific reasons for this split (basically to train all my different energy systems in the muscle), but I don't recommend it for most.




EDWARDSC393
EDWARDSC393's Photo Posts: 1,743
5/30/11 12:35 P

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Since I hurt my shoulder, I,ve been doing cicuits for whole body on machines. Mon, I usually do chest and back and I,m gonna have to change that up. Too much of the secondary muscles for shoulders in one day. I do hams and quads one day and another with glutes and hips and thighs along with abs. I like working with the air motion cables for a big variety of work-outs. I do work-out more splits and heavier weight on my stronger days. But I still have weight to lose, so I do power walks with a toning band. I, listen to my body as to what muscles need to be used! Cherie

I,m Cherie, Been with sparker for 3 yrs, I like that I'm losing it slowly! Its a lifestyle!


 current weight: 189.0 
 
209
199.25
189.5
179.75
170


ANNEMARGAR
ANNEMARGAR's Photo Posts: 911
5/30/11 7:38 A

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I have been doing my split for way to long and need to mix-it-up in order to achieve new results, but here is my usual:

Mon: Chest, Shoulder, Triceps,
Tue: Legs
Wed: Run 30:00
Thu: Back, shoulders, Biceps
Fri: Legs
Sat: Long run

It has been a while since I have been consistent with my workout. I had shoulder surgery and had to build-up my shoulder muscles- thus the extra shoulder days. I need to get more time in the gym.....and I will starting this week.


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FITPRIS
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5/29/11 9:39 P

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I instruct classes.
Step on Monday
2 kickboxing on Tuesday + 4 mile run
alt weeks-upper or lower body pump class on Wed
full body pump class on Friday
2 power yoga classes & kickboxing on Saturday

I really have to limit some of my ST so I have enough energy to instruct or when I have 2-3 hours of dance practice/lessons. I make sure I hit large muscle groups on the days I get to train.

This will be the pattern until I hire another instructor.

Pris
Strong Mind!
Strong Body!

Release yourself from the power of the mirror and others and take control of who you are. waltersdancecenter.com www.swboulevardfamilyhealthcare.org www.xyoursize.homestead.com


 current weight: 137.4 
 
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NANCYANNE55
NANCYANNE55's Photo SparkPoints: (78,684)
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Posts: 4,988
5/29/11 8:55 P

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Pris: This is not a sarcastic question- truly wondering: What do you mean by "I don't have the luxury of splitting my regime that much?" Trying to figure out why you couldn't discect yours as much in your 5 days of working out as I do mine. :-)

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


 Pounds lost: 27.2 
 
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FITPRIS
FITPRIS's Photo Posts: 6,741
5/29/11 7:03 P

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I don't have that luxury of splitting my regimen that much!

Sun: upper
Mon: lower
Tues: off
Wed: upper
Thurs: lower
Fri: arms & shoulders
Sat: off

Do different types of abs all days due to fitness classes.

Pris
Strong Mind!
Strong Body!

Release yourself from the power of the mirror and others and take control of who you are. waltersdancecenter.com www.swboulevardfamilyhealthcare.org www.xyoursize.homestead.com


 current weight: 137.4 
 
143
141
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NANCYANNE55
NANCYANNE55's Photo SparkPoints: (78,684)
Fitness Minutes: (92,127)
Posts: 4,988
5/29/11 4:41 P

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What is your current workout split? What's your reasoning behind it? If you don't have a split (maybe you work whole-body), why do you do that? I'm interested in knowing what others are doing!

Here's mine:

Mon: Glutes/Quads/Abs
Cardio

Tues: Delts & Back
Cardio

Wed: Hams, Calves, Abs
Cardio

Thurs: Chest, Arms

Fri: Thighs. Glutes
Cardio

Weekends: Off

I saw this split in a fitness magazine- one of the physique competitors uses it to help get her lower half built up. That's what I need, too, so I adopted it (except I added another abs session on Wed).

What are you doing?

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


 Pounds lost: 27.2 
 
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