06-22-2007, 12:59 PM
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#1
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Voice of Reason
Join Date: Jan 2004
Location: In Zen
Posts: 18,916
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A great routine split
An often overlooked split, and one I find myself using more and more often with my high intermediate and advanced lifters is:
Arms
Legs
Chest/Back
They are setup one of a couple of ways usually.
Mon: Arms
Tues: Legs
Wed: Rest
Thur: Chest/Back
Fri: Rest
Sat: repeat
Or
Mon: Arms
Tue: Rest
Wed: Legs
Thur: Rest
Fri: Chest/Back
Sat: Rest
Sun: Rest
Mon: Repeat
This schedule allows a good amount of volume to be done for those that need it, while still providing plenty of rest time to ensure recovery of both muscle and CNS. Good format!
IA
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06-22-2007, 01:41 PM
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#2
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Senior Member
Join Date: May 2006
Location: Pittsburgh
Posts: 234
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Thats the split I used when I did a short modified GVT. MWF with the muscles groups divided as listed.
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06-22-2007, 05:00 PM
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#3
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Member
Join Date: May 2007
Posts: 64
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So the heavy benching and incline benching and rows and deadlifts take care of your shoulders and traps.
IA, what do you think of Arnolds routine in his Encyc? Monday/Thursday - Chest/Back, Tuesday/Friday - Shoulders/Arms, Wednesday/Saturday - Legs. I know it's a butt load of volume but what if you modified it and added more rest days instead of 6 days in a row, and cut the sets down to 2-4 or kept the same volume but add a rest day after each workout? Just wanted your honest opinion.
Last edited by ASG; 06-22-2007 at 05:03 PM..
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06-22-2007, 06:04 PM
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#4
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Voice of Reason
Join Date: Jan 2004
Location: In Zen
Posts: 18,916
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Doesn't work for anyone but the most genetically gifted on drugs. But by all means try it and find out for yourself 
IA
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We either make ourselves miserable, or we make ourselves strong, the amount of work is the same.
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06-22-2007, 06:34 PM
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#5
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Member
Join Date: May 2007
Posts: 64
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haha hell no. I'll stick to your routines. I was just wandering if you modified it would it be useful still, but I guess not, I'll def. take your word for it.
Thanks IA.
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06-23-2007, 07:02 PM
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#6
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Junior Member
Join Date: Dec 2004
Posts: 18
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Where is the delt work done in this split?
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06-24-2007, 11:11 AM
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#7
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Moderator
Join Date: May 2006
Posts: 1,012
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Quote:
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Originally Posted by mcr
Where is the delt work done in this split?
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Well, I don't think you need a label on a particular day. Medial delts could easily be worked on arms day. The anterior/posterior will be blasted on chest/back day with all the pressing and pulling. You certainly don't need a shoulder press to work shoulders IMHO. |
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06-24-2007, 12:10 PM
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#8
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Voice of Reason
Join Date: Jan 2004
Location: In Zen
Posts: 18,916
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Quote:
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Originally Posted by britlifter
chest and back together? two larger bodyparts, so.. whats the volume like on this day?
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As high or as low as you like it.
You could do:
Bench
Row
or
Bench
Incline DB Bench
Dips
Flys
Chins
Rows
Hammer ISO low row
Rack deads
What makes you think there are some type of contstaints on where the volume should be other than YOUR abilty to recover?
IA
__________________
For info about personal training consultations email me at ironaddict@ironaddicts.com
We either make ourselves miserable, or we make ourselves strong, the amount of work is the same.
__________________________________________________ _____
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06-24-2007, 12:12 PM
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#9
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Strength Verified
Join Date: Oct 2005
Location: Indiana
Posts: 7,149
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Quote:
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Originally Posted by mcr
Where is the delt work done in this split?
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I would do it with arms |
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06-24-2007, 12:20 PM
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#10
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Voice of Reason
Join Date: Jan 2004
Location: In Zen
Posts: 18,916
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Quote:
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Originally Posted by dbcb314
I would do it with arms
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That is where it is usually done.
IA
__________________
For info about personal training consultations email me at ironaddict@ironaddicts.com
We either make ourselves miserable, or we make ourselves strong, the amount of work is the same.
__________________________________________________ _____
If you are NOT a paying client, a friend, or a staff member, do NOT PM or email me asking for advice. Please post your questions on the forums. I simply do not have time to answer everyone's questions.
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