Need Help Setting Up My New Routine

[Harrison486]

Hey guys! What's going on?

Right now, I am going to the gym 3 days a week. Monday, Wednesday, and Friday. I am doing a full body workout, doing basically 1 exercise per bodypart (except for squats and deads cause ive been lazy -- I know those are the most important and I am trying to remedy this) Anyway, since I am doing a full body workout, my workouts are relatively long and last around 1 hour. By the end of the workout, I am kind of tired and lose motivation. I would like to change to a 5-day split, seperating bodyparts. That way, my workouts would be shorter and I would be doing more exercises per bodypart. How do you suggest making my 5-day split? What bodyparts should I work on what day? What exercises do you suggest? Thanks.

[Paul Stagg]

I think you need to solve the issues with your full body workout.

Does it look something like this:

Squat 2x15
SLDL 2x10
Bench Press 2x8
Row 2x8
OH Press 2x10
Chin/pullup 3x10
Then maybe some arm stuff or ab stuff or calf stuff...

Click on the link to stuff I wrote in my sig. There is an article there about how to use the basics to structure a routine.

[Harrison486]

Right Now, since I have been avoiding Squats and Deads, my routine looks like:

Flat Bench 3x10
Standing DB Curls 3x10
Shoulder Press 3x10
DB Shrugs 3x10
Bent DB Row 3x10
Lat Pulldowns 3x10
Tricep Push Down 3x10

I know I have to do squats and deads, but I feel like if I seperated the days so there were less exercises per day, I would have more energy to do them...

[Paul Stagg]

Could be.

Give it a try.

[dave0101]

just curious, what are the benefits / trade offs of a full body work out? I've been doing a push/pull/leg for about a year, and am just starting a cut.

Thanks,

[Punk In Drublic]

Hey guys! What's going on?

Right now, I am going to the gym 3 days a week. Monday, Wednesday, and Friday. I am doing a full body workout, doing basically 1 exercise per bodypart (except for squats and deads cause ive been lazy -- I know those are the most important and I am trying to remedy this) Anyway, since I am doing a full body workout, my workouts are relatively long and last around 1 hour. By the end of the workout, I am kind of tired and lose motivation. I would like to change to a 5-day split, seperating bodyparts. That way, my workouts would be shorter and I would be doing more exercises per bodypart. How do you suggest making my 5-day split? What bodyparts should I work on what day? What exercises do you suggest? Thanks.

Chest: Bench, Incline, Decline, Fly's, Dips
Tricep: OH Press, Pull Downs, Dips
Bicep: Curls
Legs: Squats, SLDL's, Extensions, Curls, Press
Back: Lat Pulldowns, Shrugs, Bent Over Rows, Pull Ups

[no regrets]

don't forget shoulders.

[Harrison486]

Thanks for the replies so far.

How do you suggest spliitting the week up?

Like:
Monday: ?
Tuesday: ?
Wednesday: ?
Thursday: ?
Friday: ?

[Harrison486]

What about Something like:

Monday: Legs
Tuesday: Chest
Wednesday: Back
Thursday: Shoulders
Friday: Bis & Tris

What do you think? What exercises should I do for each?

Also, has anyone had any experience with a 5-day split vs a 3-day?

[Harrison486]

Someone please help me. Im trying to figure this out before tommorow morning!

[FireBug]

Personally I find better results on a 3 day split. But assuming you want to stick with your split:
Legs: Squats, SLDL, Leg press (or leg extension), Calf raises
Chest: Flat DB bench, Incline DB Bench, Dec Bar, flies if you want
Back: DL, Chins, T-bar, one arm rows (like starting a lawn mower)
Shoulders: Military press, Arnolds, Front/side raises (very very controlled)
Bi's/Tri's: Some sort of curls, Skulls, Tri Ext, Pull downs

Personally i would split like this:
Mon: Chest/Tri/Shoulder
Tues: Cardio/abs (or nothing if you are bulking)
Wed: Legs
Thurs: Cardio/abs (or nothing if you are bulking)
Friday: Back/Bi

edit: Remember, your split is probably the least important thing you are going to do, Eat properly (with enough cals/protein), rest enough! and when you are lifting, give it as much intensity as you can manage, then give it some more.

[Harrison486]

What about something like this?

Monday – Quads / Hamstrings
Squats
Leg Press
Leg Extension
Leg Curls
SLDLs

Tuesday – Chest
Flat Bench Press
Incline Bench Press
DB Flys

Wednesday – Back / Traps
Deadlift
Bent DB Row
Lat Pull-Downs
DB Shrugs

Thursday – Shoulders / Calves
DB Shoulder Press
Side Laterals
Rear Laterals
Calf Raises

Friday – Biceps / Triceps
Close Grip Bench Press
BB Curls
Tricep Push-Downs
Incline DB Curls

What do you think? Anything I should add or take out?

I am aiming to try a 5-day split, because I feel like it would give me more energy to do my exercises since there would be fewer. I just dont want to do a 5-day split, if it has been proven that better results are attained from a 3-day or something.

[Harrison486]

Anyone?

[fixationdarknes]

Personally I find better results on a 3 day split.

Harrison, notice that FireBug said "personally." That doesn't mean that it's right for everyone. Try the 5-day, and if you like it then stick with it. No one is forcing you to change your split to a 3-day. And no, there is nothing proven about which split will work best. Some people will like a certain split, and others might hate it.

[Harrison486]

What do you think of my 5-day split? Should I add or take away any exercises?

[fixationdarknes]

I'd say it looks ready to go. Only think I'd suggest is doing SLDL's before Leg Curls because doing SLDL's will require more energy.