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Seperate arm and leg day

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Jreg
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2008/05/14 15:19:18 (permalink)

Seperate arm and leg day

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
post edited by Jreg - 2008/05/14 15:35:45
#1

14 Replies Related Threads

    shibadybob
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    RE: Seperate arm and leg day 2008/05/14 17:44:48 (permalink)
    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
    post edited by shibadybob - 2008/05/14 17:45:29
    #2
    Jreg
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    RE: Seperate arm and leg day 2008/05/15 10:18:20 (permalink)
    That looks good also
    #3
    beefycol
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    RE: Seperate arm and leg day 2008/05/16 19:04:55 (permalink)

    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

    CURRENT STAT
    get shreded. 16st 7lbs-15st 7lbs 6ft, to 14st 9lbs (Feb 2011)
    #4
    just jake
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    RE: Seperate arm and leg day 2008/05/18 20:03:02 (permalink)
    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?
    #5
    beefycol
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    RE: Seperate arm and leg day 2008/05/18 20:14:10 (permalink)
    ORIGINAL: just jake

    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

    CURRENT STAT
    get shreded. 16st 7lbs-15st 7lbs 6ft, to 14st 9lbs (Feb 2011)
    #6
    Jreg
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    RE: Seperate arm and leg day 2008/05/20 10:17:40 (permalink)
    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!!!!!!
    #7
    mooperman
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    RE: Seperate arm and leg day 2008/05/20 12:26:02 (permalink)
    why dont you do the pull/push/legs routine?

    #8
    Jreg
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    RE: Seperate arm and leg day 2008/05/20 12:36:32 (permalink)
    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.
    #9
    mooperman
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    RE: Seperate arm and leg day 2008/05/20 13:01:23 (permalink)
    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....
    #10
    Jreg
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    RE: Seperate arm and leg day 2008/05/20 14:32:14 (permalink)



    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
    #11
    mooperman
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    RE: Seperate arm and leg day 2008/05/20 14:57:35 (permalink)
    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......
    #12
    shibadybob
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    RE: Seperate arm and leg day 2008/05/20 17:32:22 (permalink)
    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


    Go with that..

    #13
    beefycol
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    RE: Seperate arm and leg day 2008/05/20 19:20:02 (permalink)
    4 day split simple

    CURRENT STAT
    get shreded. 16st 7lbs-15st 7lbs 6ft, to 14st 9lbs (Feb 2011)
    #14
    Jreg
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    RE: Seperate arm and leg day 2008/05/21 09:32:27 (permalink)
    Thanks guys
    #15
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