I've posted something about this before, but I'm still trying to figure it out....I'd like to figure out a solid 3-day split for gaining mass that gives me enough rest for each muscle group. Right now I'm using this:
Day 1: chest/triceps
Day 2: back/biceps
Day 3: legs/shoulders
I do this on a 2-day on, 1-day off routine (which I like a lot)
However, the problem is that doing chest/triceps on the same day and back/biceps on the same day always leaves my triceps and biceps too tired to isolate after using them in chest and back movements. So, I'd like to split them up on different days.
I was thinking something like this:
Day 1: chest/biceps
Day 2: legs/shoulders
Day 3: off
Day 4: back/triceps
Day 5: off
Day 6: chest/biceps
Day 7: legs/shoulders
Day 8: off
Day 9: back/troceps
Day 10: off
Only problem is that with this I'm working chest and shoulders on consecutive days, so I'm a little worried that's not enough rest. Some help?
Try it this way:
As above, there's not enough rest between muscle groups. Also it seems you're a bit upper bod heavy.
If you still want to do a 2 on/1 off, I would structure things like this:
Rinse and repeat. Save the direct arm work for another day. You will be training your arms and shoulders indirectly on your primary days in any event.
That second one looks good, but if I did that I'd be pounding arms on one day and then doing shoulders the very next....is that enough rest?
Try working out each muscle group hardcore once/week. Thats usually enough per week for most people.