"Depends on where in your training you're at. Precontest sometimes I like to do more superset where I include chest/back together, offseason I like to do them seperately. I'll assume you're fairly new at all of this, no contest in site...
Basic split --- If you want to train each bodypart 1X a week, then take a day off
Chest by itself
Back by itself
Quads by themselves
Hams & Biceps
Shoulders Triceps
You can put calves/abs wherever you still have energy after a workout
You can arrange these however you feel is most productive for you. I'll always do a smaller bodypart after legs.
2X a week split
Chest, shoulders, triceps one day
back and bi's on another day
Legs on the 3rd day,
Take day 4 off and repeat
Abs and calves you can do Mon, Wed,and Friday,
4 exercises on major bodyparts, smaller ones like arms 2 sets. Reps depend on what you like, do sets of 12 to start with and go from there. You'll figure it out as you go, that's what we all do!!"
Basic split --- If you want to train each bodypart 1X a week, then take a day off
Chest by itself
Back by itself
Quads by themselves
Hams & Biceps
Shoulders Triceps
You can put calves/abs wherever you still have energy after a workout
You can arrange these however you feel is most productive for you. I'll always do a smaller bodypart after legs.
2X a week split
Chest, shoulders, triceps one day
back and bi's on another day
Legs on the 3rd day,
Take day 4 off and repeat
Abs and calves you can do Mon, Wed,and Friday,
4 exercises on major bodyparts, smaller ones like arms 2 sets. Reps depend on what you like, do sets of 12 to start with and go from there. You'll figure it out as you go, that's what we all do!!"
