Training split reorganise

[jago25_98]

I've been trying to reorganise my workout as it's been a bit scatty lately. In particular I'm not sure how to group things. I train at least 3x a week but I did 6 days last week.

These are the exercises I like. How should I group delts, tri's, bi's, rotator cuff, forearms? Just do them all the day before legs day?

Also, should I think about putting ab and back days into upper and lower to work both sides equally?

A /slash means `either` or `as well as` so there's a bit of variation and because some gyms don't have the facilities.

Finally is this too much, I think I've covered everything here but I expect you guys like to keep things simpler?

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Arms:

Barbell Curls / Dumbell Curls
Tricep Push-Downs
Dips / Bench Dips
Forearm Overhand Curls
Forearm Underhand Curls

Delts:
Military Press / Universal Press / Cuban Press
Wide Upright Rows

Rotator Cuffs:
Supported rotator cuff raises
Rope lifts away from body

Traps:
Shrugs


Legs:

Squats / LegPress
Calf Raises
Thigh Extentions
Leg Curl
Outer/Inner thigh
DeadBugs
Shin Dumbell Raises



Back:

Barbell Row
Rope face pull
Ball upper body shrugs
Seated Row / T-Bar Row
Lat PullDown
Rear Dumbell Raise / Reverse Pec Deck
Dumbell Bench Rows
Bench Shrugs
Good Mornings / Seated Good Mornings
Hyper-Extensions


Chest:

Bench-Press
Incline/Decline Press
DumbBell Flyes / Pec Deck


Abs:

Serratus Crunch
Nautilus / Rope Pull / Ab Roller
Overhead leans
Bench side leans
Wood Chops

 

[jago25_98]

bump?

Too long a post eh?

How do you organise your days if you got traps and arms to think about. I normally have a back day, leg day and a front day and casual on the arms/traps. Wanna build that in regular but where?

Maybe I should do a bit of everything each day a bit like in AnimalMasss' post.

Does it really matter? I can't decide

 

[Madcow2]

I think you would do well to read the training stickies here. Specifically the Best of JohnSmith one and likely the Angelface training theory. A program is more than a bunch of exercises and days, there are specific things going on in Animalmass' program or the 5x5 that I can tell you are totally missing - and these are the things that really make those programs work, not so much a 'little of everything' or some specific group of exercises (although the big compounds will always be the base).

So really, if you read those two threads, you will learn more about training in an hour than you will in a lifetime reading BBing mags and posting on most BBing boards. They will completely change your understanding of training and give you a foundation on which to move forward. After you read them. Think a bit on it and then come back with any questions or thoughts. I'd largely assume your direction on a future program will be radically changed by them, and that will be a very good thing before we continue.

 

[Girth]

I think I'd maybe do 4 of those exercises you mentioned. Please, please listen to the above. I can sense the clutter and misdirection in your post. Your quest fo knowledge is commendable, but I think you need to start at one point, this one.

Again, listen to Madcow. He's not talking down to you, just helping you prevent wasted time.