How do you split your bodyparts?

[IslandGirl]

Trying to get this female forum running again......

Currently our split is like this:

Chest/Shoulder/Triceps
Back/Biceps
Legs

and we alternate calves and abs.

We were doing DC training (DoggCrapp) until we got further into my prep and my strength wasn't the same anymore so we switched back to regular training, but hopefully once I can get my diet back on track, I'm excited to get back to DC training again.

 

[pinkmouse420]

doggcrapp?

hi islandgirl! just wondering what doggcrapp training is?

 

[nandro]

lol...meg...uh... you coulda asked me! doggcrapp training is where you poop in the corner of the weight room after your done for the day. seriously though, i'll talk to you about it.

 

[IslandGirl]

lol @ nandro. hehehe!

 

[strongmind]

IG,

How did you like DC training? I'm itching to give it a try....

Natalie

 

[IslandGirl]

Hey Natalie.

I loved DC training! We did it only for 4 months or so until we had to stop because my strength was decreasing due to comp prep and I didn't want to have any injuries. We are planning on starting back up again once I can get my nutrition back on track. I'm having way too much fun now. Aug 8th will be 4 weeks post-comp so that is when I'll start to buckle down and get serious again.

How are you doing?

Tracy

 

[lucian]

hey

Island girl,
you tried the dc training? how did you like it? there are variations of it out and dante keeps comming up with new stuff like widowmakers ect. i havent known a woman who used it. it killed my joints when i tried it. im interested to know,
thanks
lucian

 

[IslandGirl]

Island girl,
you tried the dc training? how did you like it? there are variations of it out and dante keeps comming up with new stuff like widowmakers ect. i havent known a woman who used it. it killed my joints when i tried it. im interested to know,
thanks
lucian

lucian. I loved DC training! I probably got my greatest gains doing it and of course my strength was pretty incredible. I will say that we did some slight modifications too, but overall we stuck to his theories. I LOVE his rest/pause. The widowmakers are killers! And not to mention the extreme stretching. Yikes!

I got up to 350x3 for rackdeads which isn't too bad for someone only 5'2" and at the time I was 125 lbs.

 

[superqt4u2nv]

This is mine 5 days on then two days of rest or 2-3 days on and a day of rest really depends how I feel. Some off the accessory work changes but the core lifts stay the same especialy on heavy days. I keep a log and try to beat my previous workout. I do AM and PM cardio 30 minutes each normally on the step mill cardio will probably go up closer to contest time

Day 1 Heavy Chest
HS Incline Press 12, 10, 8, 6-3 pyramid
HS Bench Press 12, 10, 8, 6-3 pyramid
HS Decline Press 12, 10, 8, 6-3 pyramid
Rolling DB 8-16 x 3
Press Down 8-16 x 3
Calf toe press 8-16 x 3 (10 counts postive and negative ) or
Calf press on 45 degree leg press 8-16 x 3 (10 counts postive and negative )

Day 2 Back Width
Assisted Pull Ups 12, 10, 8, 6-3 pyramid
Close Grip Pull Downs 12, 10, 8, 6-3 pyramid
HS Rows 12, 10, 8, 6-3 pyramid
Ez-curl 6-12 x 3
Hammer Curls 6-12 x 3
Tri set
Ball leg raises 20-25 x 3-4
Leg up ab crunches 20-25 x 3-4
Leg up obliques 20-25 x 3-4

Day 3 Heavy Legs
Squats 12, 10, 8, 6-3 pyramid
Leg Press 12, 10, 8, 6-3 pyramid
Leg Extenstions 8-16 x 3
SLDL 6-12 x 3
Lying Leg Curl 12, 10, 8, 6-3 pyramid
Calf toe press 8-16 x 3 (10 counts postive and negative ) or
Calf press on 45 degree leg press 8-16 x 3 (10 counts postive and negative )

Day 4 Shoulders Heavy
HS Behind the neck press 8-16 x 3
Arnold Press 8-16 x 3
Up right row 8-16 x 3
Decline crunches 10-25 x 3-4
Hanging leg raises 10-25 x 3-4

Day 5 Light Chest
DB Flat bench 8-16 x 3
DB incline bench 8-16 x 3
DB Fly 8-16 x 3
Close Grip Bench On Smith 12, 10, 8, 6-3 pyramid
Calf toe press 8-16 x 3 (10 counts postive and negative ) or
Calf press on 45 degree leg press 8-16 x 3 (10 counts postive and negative )

Day 6 Back Thickness
Deadlifts 12, 10, 8, 6-3 pyramid
Bent DB row 12, 10, 8, 6-3 pyramid
Ez curl 8-16 x 3
Incline Curls 8-16 x 3
Tri set
Ball leg raises 20-25 x 3-4
Leg up ab crunches 20-25 x 3-4
Leg up obliques 20-25 x 3-4

Day 7 Light Legs
Hack Squat 12, 10, 8, 6-3 pyramid
Smith Squat 20 x 1 (sometimes I will switch smith and hack around)
Seated Leg Curls 8-16 x 3
Standing Leg Curls 8-16 x 3
Calf toe press (10 counts postive and negative )
Calf press on 45 degree leg press (10 counts postive and negative )

Day 8 Shoulders light
DB Shoulder press 8-16 x 3
Superset
DB laterals 8-16 x 3
DB front raises 8-16 x 3
Machine Rear Delt 1 8-16 x 3
Decline crunches 10-25 x 3-4
Hanging leg raises 10-25 x 3-4

 

[Sassy]

I'm game. I'll play too...

My training split:

Monday: quads and abs
Tuesday: chest and tri's
Wednesday: back & bi's
Thursday: shoulders & traps
Friday: Hams and calves
Saturday & Sunday's off days

Currently doing 4 days of cardo for 30 minutes. Treadmill walking on incline. Hoping to tighten up my hams and calves.

 

[IslandGirl]

Great to see other ladies posting up their workouts and splits.

In a week or so, I'm going back to DC training. I can't wait!!!

 

[superqt4u2nv]

Great to see other ladies posting up their workouts and splits.

In a week or so, I'm going back to DC training. I can't wait!!!

I am going to be doing DC in my off season this year. I can't wait I really like the way it is focused on beating your last workout strength gains always keep me so motivated.

 

[IslandGirl]

I am going to be doing DC in my off season this year. I can't wait I really like the way it is focused on beating your last workout strength gains always keep me so motivated.

Yeah me too. I know it will help me in this off-season.

 

[ScorpioGirl]

chest/bi's
back/shoulders/tri's
legs

abs thrown in 2-3x per week
calves 3-4x per week 4-6 sets of 50 - bodyweight only (it's the only thing that works for me)
cardio 3-4x per week if walking 30-60 min max, if HIIT 20 min max.