Seperate arm and leg day

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Seperate arm and leg day
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Seperate arm and leg day - May 14 2008 15:19:19

Jreg

Posts: 20
Joined: May 14 2008
Status: offline

Ok, here goes. I am a member of a good gym, plenty of free weights and bench's.

I can make it to the Gym 4 times a week: Monday, Tuesday or Wednesday(whatever day works better with the routine), Thursday and Saturday.

I would like to have a seperate day for my arms, and legs, but i'm unsure how to lay out the days.

I was thinking;
Monday - Chest & Shoulders
Tuesday or Wednesday - Arms
Thursday - legs
Saturday - Back

When i get the days sorted then i'll sort out exercises

Any and all help appreciated

Cheers

Jreg

< Message edited by Jreg -- May 14 2008 15:35:45 >

Post #: 1

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RE: Seperate arm and leg day - May 14 2008 17:44:49

shibadybob

Posts: 316
Joined: Nov. 9 2006
Status: offline

Really don't like the idea of giving arms their own day....

Could do:

Monday: Chest & Biceps

Tuesday: Legs & Abs

Thursday: Shoulders & Traps

Saturday: Back & Triceps

< Message edited by shibadybob -- May 14 2008 17:45:29 >

(in reply to Jreg)

Post #: 2

RE: Seperate arm and leg day - May 15 2008 10:18:20

Jreg

Posts: 20
Joined: May 14 2008
Status: offline

That looks good also

(in reply to shibadybob)

Post #: 3

RE: Seperate arm and leg day - May 16 2008 19:04:56

beefycol

Posts: 1472
Joined: Mar. 6 2008
Status: offline

quote:

ORIGINAL: shibadybob

Really don't like the idea of giving arms their own day....

Could do:

Monday: Chest & Biceps

Tuesday: Legs & Abs

Thursday: Shoulders & Traps

Saturday: Back & Triceps

that work, simlar to mine when i can only make it 4 times aweek, but if i can go 5 times il do arms in one day

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(in reply to shibadybob)

Post #: 4

RE: Seperate arm and leg day - May 18 2008 20:03:03

just jake

Posts: 286
Joined: Mar. 23 2007
Status: offline

quote:

Could do:

Monday: Chest & Biceps

Tuesday: Legs & Abs

Thursday: Shoulders & Traps

Saturday: Back & Triceps

Why not swap triceps with biceps. Surely you will get better gains doing it this way around. Pre exhaustion?

(in reply to beefycol)

Post #: 5

RE: Seperate arm and leg day - May 18 2008 20:14:11

beefycol

Posts: 1472
Joined: Mar. 6 2008
Status: offline

quote:

ORIGINAL: just jake

quote:

Could do:

Monday: Chest & Biceps

Tuesday: Legs & Abs

Thursday: Shoulders & Traps

Saturday: Back & Triceps

Why not swap triceps with biceps. Surely you will get better gains doing it this way around. Pre exhaustion?

thats the way i do it, tris to tired after chest, bis to tird after back

_____________________________

my journal

great site check it now

STOP WORRYING BOUT BOOZE

NOT HAPPY TILL IM MASSIVE

(in reply to just jake)

Post #: 6

RE: Seperate arm and leg day - May 20 2008 10:17:40

Jreg

Posts: 20
Joined: May 14 2008
Status: offline

OK days have to be changed slightly, managed to get, a badly needed, part-time job for extra cash, Which means I have to change my gym days to 3 days a week. So now its gonna be

Monday - Chest and Bicep or Chest and Shoulders

Wednesday - Shoulders and legs or Bicep and Tricep

Thursday - Back and Tricep or Back and Legs

I'm probably way off but these are the only days i can do.

PLEASE HELP!!!!!!

(in reply to beefycol)

Post #: 7

RE: Seperate arm and leg day - May 20 2008 12:26:03

mooperman

Posts: 130
Joined: May 13 2008
From: Leicester
Status: offline

why dont you do the pull/push/legs routine?

(in reply to Jreg)

Post #: 8

RE: Seperate arm and leg day - May 20 2008 12:36:33

Jreg

Posts: 20
Joined: May 14 2008
Status: offline

What way would i brake it down, just cause the days are close together. And is it ok to do your shoulders on leg day as i feel they are lagging behind.

(in reply to mooperman)

Post #: 9

RE: Seperate arm and leg day - May 20 2008 13:01:23

mooperman

Posts: 130
Joined: May 13 2008
From: Leicester
Status: offline

not sure about shoulders as i'm still learning myself but i got a lot of info from reading the posts in the beginners section of the forum, ive cut n pasted what i put in another part of the forum for another member...

read this

http://www.muscletalk.co.uk/article-beginners-first-stop.aspx

and then SavageJ posted a workout based on the push/pull/legs which fun meter and 3-style then modified for him and i took from that... pretty good all round.... workout as below..

Day 1 - Pull
Deadlift
DB Rows
Chin Ups
EZ Curls

Day 2 - Push
Bench Press
Military Press
Incline DB Press
Skull Crushers

Day 3 - Legs/Abs
BB Squat
Straight Back SLDL
Leg Press
Calf Raises
Abs

of course, i'm sure someone in here might be able to change or add to it furthur if you feel it isnt enough....

(in reply to Jreg)

Post #: 10

RE: Seperate arm and leg day - May 20 2008 14:32:14

Jreg

Posts: 20
Joined: May 14 2008
Status: offline

quote:

read this

http://www.muscletalk.co.uk/article-beginners-first-stop.aspx

Thats a good read

How does this look

Monday Chest and tricep
Barbell Bench Press
Incline Dubbell press
Pec dec or cable cross over
Dips
Skull crushers
Standing tricep extensions (rope)

Wednesday Legs (& maybe shoulders)
Squats
Lunges
Calf raises
Military Press
Front and side lateral raises

Thursday Back and Bicep
Wide grip chins
Seated high row
SLDL
Seated mid row
BB curls
DB curls

Hope you can see the type of regim i'm looking for. I have never realy trained my legs so they are pretty small. Also i feel my shoulders are a bit on the small side too.

I'm determent to make this work and incorperate it into my life for as long as my body will let me. I see it as a long term change.

At the moment i'm trying out different exercises in the gym, no set plan as such. I'm going on holidays in 3 weeks and i want to have my diet, technique and training program sorted for when i get back. Then its full on training

(in reply to mooperman)

Post #: 11

RE: Seperate arm and leg day - May 20 2008 14:57:36

mooperman

Posts: 130
Joined: May 13 2008
From: Leicester
Status: offline

not sure to be honest, like i said, i'm only a beginner myself and what ive posted up is what others have helped me with so if someone with a bit more knowledge could jump in here......

(in reply to Jreg)

Post #: 12

RE: Seperate arm and leg day - May 20 2008 17:32:23

shibadybob

Posts: 316
Joined: Nov. 9 2006
Status: offline

quote:

Day 1 - Pull
Deadlift
DB Rows
Chin Ups
EZ Curls

Day 2 - Push
Bench Press
Military Press
Incline DB Press
Skull Crushers

Day 3 - Legs/Abs
BB Squat
Straight Back SLDL
Leg Press
Calf Raises
Abs