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Message
OT Fitness Crew: Muscle groups to train together
Posted on 3/19/15 at 3:35 pm
Posted on 3/19/15 at 3:35 pm
I'm sure it's been discussed at one point in time in one of the fitness threads, but IDGAF.
I've got three basic days and do two days on, 1 day off.
Back, biceps, traps
Chest, triceps, shoulders
Quads, calves, hamstrings
What do you guys do?
I've got three basic days and do two days on, 1 day off.
Back, biceps, traps
Chest, triceps, shoulders
Quads, calves, hamstrings
What do you guys do?
This post was edited on 3/19/15 at 3:37 pm
9
Posted on 3/19/15 at 3:37 pm to dualed
pull one day and push the next
pull= biceps, lats, traps, hamstring
push= triceps, chest, thigh
pull= biceps, lats, traps, hamstring
push= triceps, chest, thigh
Posted on 3/19/15 at 3:37 pm to dualed
You do the same that I do.
Posted on 3/19/15 at 3:41 pm to dualed
If i only had three days to workout I would probably opt for 3 day full body split
Posted on 3/19/15 at 3:42 pm to dualed
quote:
1 day off
Weak
Posted on 3/19/15 at 3:43 pm to deNYEd
I do
Back and Biceps
Chest, tris and shoulders
Legs
Back and Biceps
Chest, tris and shoulders
Legs
Posted on 3/19/15 at 3:44 pm to dualed
I used to always do chest/biceps together and back/triceps together
When you're lifting heavy and/or to exhaustion, let's say, on chest, then you've somewhat fatigued you're triceps and probably won't get as good of a workout on them the same day as chest. Same goes for back/triceps
When you're lifting heavy and/or to exhaustion, let's say, on chest, then you've somewhat fatigued you're triceps and probably won't get as good of a workout on them the same day as chest. Same goes for back/triceps
Posted on 3/19/15 at 3:48 pm to dualed
I alternate 2 workouts, but do 3 days a week.
A)chest, shoulders, tris, upper back, lower back
B)Bis, forearms, calves, hamstrings, quads
I throw ab work into B days.
A)chest, shoulders, tris, upper back, lower back
B)Bis, forearms, calves, hamstrings, quads
I throw ab work into B days.
Posted on 3/19/15 at 3:51 pm to Boats n Hose
quote:
Ab work
I'm on pretty much a lifetime bulking phase when it comes to abs
Posted on 3/19/15 at 3:52 pm to dualed
day 1 - biceps
day 2 - curls
day 3 - flex
repeat
day 2 - curls
day 3 - flex
repeat
Posted on 3/19/15 at 3:52 pm to dualed
I don't do much for them, usually just one quick exercise at the end and rotate between a few. I swim on 2 of the off days and that probably hits them harder really.
Posted on 3/19/15 at 3:52 pm to Boats n Hose
Legs
Back and Biceps
Chest and Triceps
Shoulders and core
Legs (different exercises from first leg workout)
Two days off
Run at night at least twice a week. Might swim laps if running becomes boring.
Back and Biceps
Chest and Triceps
Shoulders and core
Legs (different exercises from first leg workout)
Two days off
Run at night at least twice a week. Might swim laps if running becomes boring.
Posted on 3/19/15 at 3:56 pm to dualed
well you could do something that works... try starting with greyskull lp, starting strength or stronglifts.
Posted on 3/19/15 at 4:02 pm to dualed
1-2 hour workouts
Monday- Chest Day
Tuesday- Back Day
Wednesday- Leg Day
Thursday- Shoulders
Friday- Arms
Saturday- Boxing
That's what I'm doing now
Sometimes I'll switch it up and do:
Monday- Chest/Tris
Tuesday- Back/Bis
Wednesday- Legs
Thursday- Shoulders
Friday- Boxing
Rest on weekends. I make sure I get 2600 calories a day with at least 180 grams of protein (I'm 6'5 230).
Monday- Chest Day
Tuesday- Back Day
Wednesday- Leg Day
Thursday- Shoulders
Friday- Arms
Saturday- Boxing
That's what I'm doing now
Sometimes I'll switch it up and do:
Monday- Chest/Tris
Tuesday- Back/Bis
Wednesday- Legs
Thursday- Shoulders
Friday- Boxing
Rest on weekends. I make sure I get 2600 calories a day with at least 180 grams of protein (I'm 6'5 230).
Posted on 3/19/15 at 4:03 pm to lsu777
I'm almost at 3 months on this DC program and I'm definitely getting stronger, but I starting to feel like I wasn't ready for it. I may continue it through another month or 2 and switch to a greyskull plan for a year or so and see what happens. I should've read more before jumping in.
Posted on 3/19/15 at 4:13 pm to mattytiger123
monday-all legs (cardio after)
tuesday-all shoulders
wed-cardio
thur-biceps and back (cardio after)
friday-chest and tri
sat and sunday... nothing
tuesday-all shoulders
wed-cardio
thur-biceps and back (cardio after)
friday-chest and tri
sat and sunday... nothing
Posted on 3/19/15 at 4:19 pm to oleyeller
Mon: Rest Day
Tue: Bike
Wed: Bike + Ab Ripper X
Thu: Bike
Fri: Bike
Sat: Bike
Sun: Bike
Tue: Bike
Wed: Bike + Ab Ripper X
Thu: Bike
Fri: Bike
Sat: Bike
Sun: Bike
Posted on 3/19/15 at 4:29 pm to TheWiz
Do compound lifts.
Day 1 bench press and assistance
day 2 squat and assistance
day 3 overhead press, deadlift and assistance
Day 1 bench press and assistance
day 2 squat and assistance
day 3 overhead press, deadlift and assistance
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