Can I Get A Little Help With My Workout Split Routine?
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  1. #1
    Junior Member bodybuilding reputation Ironninja's Avatar
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    Can I Get A Little Help With My Workout Split Routine?

    Hi everyone!

    Glad to have found this forum. Looks awesome!

    Here's my question:

    I do a little MMA/Jiu-Jitsu 6 times a week.
    And, for the next 6 months, I'll be arriving at the gym at about 18:30, since I'll be getting off from work at about 18:00.
    This leaves my very little time for weightlifting...

    I'm trying to set up a split workout schedule, and I'd really appreciate your thoughts.

    Does the following make sense?


    Day 1 - Back

    Fourexercises, doing four sets for each one.
    Sets are 15, 12, 10 and 8 reps, increasing the weight volume each time.

    Day 2 - Chest

    Four exercises, doing four sets for each one.
    Sets are 15, 12, 10 and 8 reps, increasing the weight volume each time.

    Day 3 - Shoulders

    Four exercises, doing four sets for each one.
    Sets are 15, 12, 10 and 8 reps, increasing the weight volume each time.

    Day 4 - Bicep

    Three exercises, doing four sets for each one.
    Sets are 15, 12, 10 and 8 reps, increasing the weight volume each time.

    Day 5 - Tricep

    Three exercises, doing four sets for each one.
    Sets are 15, 12, 10 and 8 reps, increasing the weight volume each time.

    Day 6 - Legs

    Four exercises, doing four sets for each one.
    Sets are 15, 12, 10 and 8 reps, increasing the weight volume each time.


    Am I missing any major group muscle, or am I good with this split?

    How long should I carry this out before I reassess?

    I'm doing four exercises for bigger muscle groups, and three for smaller... Does this make sense?


    By the way, I'm 5ft 9, I weight about 72 Kg at this point, and I'm probably somewhere around 15% to 20% in bodyfat.

    Thanks for your help in advance guys!

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  2. #2
    Mecca V.I.P. bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation ArnoldS's Avatar
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    Re: Can I Get A Little Help With My Workout Split Routine?

    I'm not a pro or anything but I usually try to combine a little more so I can do more than 1 day a week.




  3. #3
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    bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation tkD's Avatar
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    Re: Can I Get A Little Help With My Workout Split Routine?

    Welcome to Musclemecca!

    For the routine, I'd say from experience, what worked better was when I've combined 2 or more muscle groups a day. For example instead of having a whole bicep day, or triceps day, I'd say you could have a chest & arms day, back day, delts, and legday.

    Or you could try a push/pull/legs routine. You might like it since it is more challenging imo.

    Here's an example on how it looks:

    Monday: Push (Chest, Shoulders, Triceps)
    Tuesday: off
    Wednesday: Pull (Back, Biceps)
    Thursday: off
    Friday: Legs (Quads, Hamstrings, Calves, Abs)
    Saturday: off
    Sunday: off

    On the off or rest days you could do some cardio or something.




  4. #4
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Can I Get A Little Help With My Workout Split Routine?

    After taking a look at how you have mapped out workouts routines, and with my experience in the field, I could easily say that it looks very good to me. You found a way to measure up and distribute your drills to not have a chock up and give you difficulty in combining them all together through the week.




 

 

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