5 day split: In what order?

[kapaowow]

It seems that most people here split their workouts into 5 days a week, only training 1 bodypart each day. I know there is a secret to dividing each bodypart, so that you can maximize each training day. But Im not too sure what that is???
So I was thinking of dividing my bodyparts like this..
MON: Legs (coz Ive more energy and gotta get rid of those chicken legs!)
TUE: Biceps
WED: Back
THURS: Triceps
FRI: Pecs (coz I always seem to ache under my armpits for at least a day afterwards, which leaves me screwed to do much else).
SAT: Day off
SUN: Mouth (Pizza,Burgers,Ice-cream et all!!!!!!!!!!!).

So in what order do you train each body part, and why?
Cheers!

 

[70w30]

My current split....
Monday-chest /delts/traps
Teusday-back
wed -off
thurs-legs
fri-off
sat-bis and tris
sunday-prayers
try working your arms together ,or on opposite movements push/pull.
Eg chest /bis..........delts /bis .......back tris etc.
Your arms are a small muscle group and can be easily overtrained ,especially if you isolating your bis and tris alone on training days.
Good luck
70

 

[Mr. dB]

It seems that most people here split their workouts into 5 days a week, only training 1 bodypart each day. I know there is a secret to dividing each bodypart, so that you can maximize each training day. But Im not too sure what that is???
So I was thinking of dividing my bodyparts like this..
MON: Legs (coz Ive more energy and gotta get rid of those chicken legs!)
TUE: Biceps
WED: Back
THURS: Triceps
FRI: Pecs (coz I always seem to ache under my armpits for at least a day afterwards, which leaves me screwed to do much else).
SAT: Day off
SUN: Mouth (Pizza,Burgers,Ice-cream et all!!!!!!!!!!!).

So in what order do you train each body part, and why?
Cheers!

Uh, what about SHOULDERS???!!!!

 

[70w30]

Re: Re: 5 day split: In what order?

Uh, what about SHOULDERS???!!!!

ASS

 

[Mr. dB]

Re: Re: Re: 5 day split: In what order?

ASS

PUSSY

 

[DADAWG]

im getting excited

 

[Mr. dB]

Uh, 70, I was commenting on HIS split, not yours. I don't see shoulders anywhere on his itenerary.

 

[Mr. dB]

Sheesh, it looks like a menagerie in here...

 

[70w30]

Uh, 70, I was commenting on HIS split, not yours. I don't see shoulders anywhere on his itenerary.

I know you where ......rookie mistake,cut the guy some slack

 

[kapaowow]

Opps! I forgot to put them on the same day as Triceps. Or do you think I should now do Biceps and Triceps on 1 day, and shoulders on a separate day?
By the way, I will also be working my abs 3 days a week. No cardio coz Im bulking. And forearms at home, where no-one can see me doing limp-wristed actions, lol!

 

[70w30]

After arm day stay away from pressing movements for a couple days ,that way you won,t be overtraining your tris.Same goes for back and bis spacethem days apart.
Shoulders and triceps in the same workout is not what you want.
Try shoulders and bis instead.

 

[WannaBe]

Triceps and frontal delts are hit on chest day. Biceps are hit on back day.
Monday: Chest and Biceps
Tues: OFF
Wednes: Back and Calves
Thurs: Shoulders and triceps
Fri: OFF
Satur: Legs

By taking a day off inbetween each workout instead of working out consecutively each day, your body doesn't have so much repair work to do. Sort of like only having one ambulance for two car wrecks (Protein being the ambulance and car wrecks being the torn muscle fiber). Also, by separating frontal delts and triceps (secondary assistors to a chest routine) a few days from chest will allow not only a stronger shoulder day, but will allow these secondary muscles time to rest after hitting chest. Same goes with separating back and biceps as biceps are a secondary assistor to doing back. After 11 years, this has proven to be most anabolic for me as well as promoting the most positive nutritional environment and rest for the tissue by making the supplements take care of only one "wreck" at a time. But that is just my thoughts...

 

[kapaowow]

OK, after looking through these boards, Ive discovered everyone has differant opinions on what muscle group can be done on this day and that. So, Ive come up with a completely differant plan of action...

MON: Shoulders, Triceps
TUE: Legs, Abs

WED: Day off

THUR: Back, Biceps
FRI: Chest, Abs

SAT: Day off
SUN: Day off

I thought Id include a day off on Wednesday's coz its more realistic, as Im sure to get tired and it helps recovery time.

 

[70w30]

Shoulders/triceps
Back /Biceps........I,d keep the volume down on this split......
I,d do shoulders /bis
Back /tris
Better recovery in my opinion

 

[kapaowow]

After starting with shoulders today, I realised that moving onto Biceps was a better body part to train afterall. I didnt even start to do triceps, coz it made sense that I would be performing exercises that required stability from my shoulders. So Biceps it is!
Thanx for the advice 70w30, and Ill keep you posted on my progress

 

[Mr. dB]

Here's my 5 day split:

GymChic's Training Split




Day 1 - Chest:

Day 2 - Back:

Day 3 - Shoulders:

Day 4 - Arms (superset tris and bis):

Day 5 - Legs:

I do the same split, pretty much, except with legs first:

1) legs
2) chest
3) back
4) shoulders
5) arms

While I experiment with different splits, and combinations, I keep coming back to this order.