Training


#1

How is your training split set up? Do you focus on training each muscle group once weekly? How many days weekly do you train?


#2

Train until I die…LOL

I try to do a split, but there are days where Im not feeling a certain body part…like seriously I cant feel it its so sore! LOL

Monday - Leg/Abs
Tuesday - Chest/Bi/Tri/Cardio
Wednesday - Back/Abs
Thursday - Legs/Chest/bi/Tri/Cardio
Friday - Back/Abs
Saturday - Legs/Abs/Cardio
Sunday - Free day, usually what I feel like that day


#3

Don’t die! Live to lift another day!:grin:


#4

@calmb4dastorm I train 6 days a week. 3 on 1 off 3 on 1 off. Currently focusing on weaker parts. For me that is hams and back. Here is my split

Hams
Back
Quads
Off
Chest
Back
Hams
Off
Calves 3-4 times a week. Abs :rofl::man_facepalming:t2: I hate doing them

Yes it sucks doing hams with only a day off lol

What about everyone else let’s see what you all do
@formernpc @Bigd35 @SIEGMUND @Fitraver @BigD @Naija7


#5

i been on a 3 on 1 off , for ever. … chest , shoulders ,tris. . next day back ,bis traps , then legs. …


#6

Good split. I forgot on chest day I also do shoulders and arms same as back day I do arms on both back days


#7

i mix it up tho , i may start with shoulders. , then hit chest. …then the next time my push comes around. i will. start with chest. and then shoulders.


#8

Just got my new plan today:

Chest
Legs
High rep upper body
Rest
Shoulders arms
Legs
Back/Shoulders

Switches every six weeks now that I’m working with my coach.


#9

Thank you all for sharing thus far! I should have my new plan written down by Sunday. Starting a 16week cycle soon.


#10

Sounds like a solid plan there!!


#11

I will write your plan…


#12

I have a love for calves…but abs…lord baby Jesus…HATE IT!


#13

Ok!


#14

I always mix my resistance training (free weights only) with bodyweight circuits.

LEG DAYS

Warmup:

  • 5 min Foam roll exercises
  • 5 min Bio-Energetics warm up

Then do exercises below for 3 times:

  • Dumbbell Lunges x 10 reps @ 15lbs each side
  • Front Squats x 10 reps @ 40lbs
  • Single Leg Squats x 10 reps each side @ 15lb dumbbells on each hand
  • Donkey kicks @ 40 reps each side
  • Single leg curls on stability ball @ 10 reps each side
  • Jump Lunges @ 10 reps each side
  • Jump Squats @ 10 reps

Finish:

  • Stability Ball Tucks and Pike x 10 reps @ 2-3 sets
  • Stability Ball Crunches x 30 reps
  • Stretch

UPPER BODY DAYS

(same warm-up and finish)

I do exercises below 3 times:

  • Front squats x 10 reps @ 40lbs
  • Overhead press x 10 reps @ 15lbs each side
  • Front arm raises x 10 reps both arms at the same time @ 10lbs each side
  • Burpees @ 20 reps
  • Jump squats @ 10 reps
  • Twist jumps @ 20 reps
  • Line sprints @ 20 seconds
  • Push up variations (one-legged, staggered, rotational, pull one leg in, etc) @ 10 reps

I hope to be at a gym soon so there’s more variety and heavier weights. But in the meantime I just add challenges by doing negative reps, different bodyweight exercises and adding more weights.

I’m not working on my arms and back too often right now because I really want to focus on reducing size around mid-section and thighs.