Time To Change!

[stumpy29]

I am currently on down time. Just doing my 250 mg wkly hrt dose. Right now due to work and family I can only train 4 days per week! What's even worse these 4 days are in a row with 3 off in a row! I know not the best but it is all that I can do right now. I would really like to switch up the grouping of bodyparts. I'll give you what I am currently doing and see where you take it from there. I have a couple of ideas but I would really like your input.
Day 1- Chest,Bi's
Day 2- Legs
Day 3- Shoulders,Tri's
Day 4- Back,Traps
Remember I am training 4 days in a row with 3 days off in a row.

 

[Dog-Slime]

Try it this way

Day 1- Back, Traps + abs
Day 2- Chest, bi's
Day 3- Legs
Day 4- Shoulders, Tri's
Day 5- Forearms + Abs

Obviously that just switches when you do what but I think its better to do back before you do bis. Also you should be able to squeeze in a light day 5 if you really try to.

 

[BOOMSHAKER]

I try to seperate upper days from bottom days,

Day 1- Back, and bi's
Day 2- Legs, abs
Day 3- Chest, tri's
Day 4- forearms, abs, and cardio
Day 5- Shoulders, (your bringing the traps into play anyway) so do a full shoulder workout. might as well right?

 

[HAZMAT]

I would figure out what you would like to improve the most as far as your physique. for me it is my legs so after three days off your best workout will obvously be your fist day back so hit you focused area on that day and then prioritize the rest of you body the same way for the remander of the week. Right now it seems to me that your just trying to maintaine what you have until your life slows down a little. I would go with:
Day 1- Legs, abs
Day 2- Chest, tri's
Day 3- Back, and bi's
Day 4- Shoulders

GOOD LUCK!

 

[km2000]

I would figure out what you would like to improve the most as far as your physique. for me it is my legs so after three days off your best workout will obvously be your fist day back so hit you focused area on that day and then prioritize the rest of you body the same way for the remander of the week. Right now it seems to me that your just trying to maintaine what you have until your life slows down a little. I would go with:
Day 1- Legs, abs
Day 2- Chest, tri's
Day 3- Back, and bi's
Day 4- Shoulders

GOOD LUCK!

good point bro, I agree, start with the most lagging muscle group in the begining of the week to make sure you are fully carbed up and well rested to induce growth.

 

[Dog-Slime]

But then he would be doing upper body workouts for 3 days in a row. He might have a pretty sorry shoulder workout if his arms are taxed out.

 

[stumpy29]

bump any more thoughts?

 

[HAZMAT]

I agree with the concept of rotating upper and lower. The routine is something that i would do in his shoes. His lagging parts my differ from mine, therefore changing everything. the thing that sucks the most is lack of recuperation, by this i mean nervouse system. you use the same ns every time you work out. yes upper three in a row is going to cause fatigue but in this situation you have to choose the lesser of the two evils here , FATIGUE IS INEVITABLE, that why i say get the most out of your first few days. the shoulder routine will be less amped but you realy do not do as much weight with shoulders as per say legs. so the break towards the end would be nice as you are already beat up. these are all valid points and i agree with eveyone here. prioritizing is just the way i would approach it.

best of luck!

 

[Dog-Slime]

Agreed.

Anyways for the thread starters info I have used the 5 day routine I posted above with pretty good success. Just an important thing to remember is that you wanna work your back before you work your bi's (or on the same day) and you wanna work either chest or shoulders before you do tris and do the other the same day as tri's. This prevents you from having to go weak on an excersise cuz a secondary muscle is already fatigued.

 

[JETHRO TULL]

HERE ARE A COUPLE...

BICEPS, LEGS
CHEST FRONTDELTS
BACK, TRAPS AND REAR DELTS
TRICEPS, CALVES


OR.....

CHEST BACK
ABS CALVES
SHOULDERS ARMS
LEGS

 

[bulldog21]

bump any more thoughts?

Maybe split your leg days apart with quads on one day and hamstrings in another?? That way you could not do three days in row of upper days?

 

[Bonesaw]

This works well..
Chest, Delts, Tris
Back,Bi's
Off
Legs,Abbs
off
off
Start over or off

 

[stumpy29]

My main concern is right now I have to workout 4 days in a row. So I need some thing that is going to work with that