need some routine ideas

[duey]

ive been working each body part once a week, i would like some ideas
of workin everything twice a wk but not spending everyday in there,
what about something like this,

mon
chest,tris,and shoulders,
tues
back, bis and legs,

and repeat on thurs and friday, but with different exercises,

any ideas greatly appreciated,

 

[Drako]

I dont like training chest with tris, shoulders and back with Bi's heres why. because when you train your chest you already stimulate your tris and shoulders so if you train heavy on chest then your gonna pre exaust the secondary muscles before you direct you attention to them resulting in overtraining.

I prefer to train a push movement with a pull (Chest and Bi's and Back and Tri's) this way the second muscle is alot fresher when you come to train them and haven't been
pre exausted.

Day 1: Chest, Bi's
Day 2: Back, Shoulders
Day 3: Legs, Tri's

I know alot of guys train the Push, Pull routine it just doesnt work for me, but if you do decide to run it may I suggest you do it like this:

Day 1: Push
Day 2: Legs
Day 3: Pull

I believe legs should should be trained with a smaller muscle or have a day for themselves because you need to hit them from many different angles.

 

[Suareezay]

ive been working each body part once a week, i would like some ideas
of workin everything twice a wk but not spending everyday in there,
what about something like this,

mon
chest,tris,and shoulders,
tues
back, bis and legs,

and repeat on thurs and friday, but with different exercises,

any ideas greatly appreciated,

thats more or less how bodyparts are grouped together in the DC program, except back is trained with chest/shoulders/tris, and only bis and legs are trained together. Its also a 3day per week program, so youre hitting every bodypart twice every 9 days instead of every 7 - which considering the intensity required, provides ample recovery time. My split is arranged this way.

the reason back isnt trained with legs: try squatting after 3-5 sets of heavy deadlifts.

 

[BOOMA]

usually this works:

monday: legs/abs/calves/hams
tuesday: chest/tri/shoulder
wed/thur: rest or cardio.
fri: back/forearm/bi/abs
saturda/sunday: add in cardio or grip strengthening program or something like that ^-^