what muscles what day????

tommyboy26

i have been going to the gym now for a few weeks and have outgrown the 2 day program the instructor gave me. i train four times a week which means i do the same two day workout twice a week and im getting a little bored. so i would like to dedicate each off the four days to a separate muscle group.

what muscle groups should i work out together?


TB26

runawaybishop

Why don't you speak to the instructor about it?

Zombienosh

If you've only been training a couple of weeks I wouldn't go into a 4 day body part split, You'll see a lot more results in full body programs or an AB split.

biinman

basically if u want to get the best split u wanna hit muscle groups to do with the main lifts eg:

back, biceps, abs: Deadlift

chest, triceps: bench

shoulders (3 deltoids), traps: overhead press

legs ( quads, hams, calves): squat


simples!

Domain

tommyboy26 wrote: »

i have been going to the gym now for a few weeks and have outgrown the 2 day program the instructor gave me. i train four times a week which means i do the same two day workout twice a week and im getting a little bored. so i would like to dedicate each off the four days to a separate muscle group.

what muscle groups should i work out together?


TB26

There is a wealth of variety available to you for making a good solid weight training program. Once you know the fundamental concepts you'll be able to make them for life.

Which ever muscle group you train on a given day, there should be roughly 2 days between that workout and another workout which targets the same muscle group. Anotherwords don't do back exercises today and biceps tomorrow - biceps are a synergist (helper) for back exercises and will not have recovered fully. So logically you would combine back with triceps monday and chest and biceps thursday - this spaces those workouts out enough to avoid hitting the same muscle groups twice without 48-72 hours. Now shoulders are going to be hit a lot but not very hard, so best bet is to space them at least 1 day away from other upper body workouts i.e. chest/biceps Monday... back/triceps Thursday and shoulders Saturday.

With the above lower body could be done on Sunday. Change days, but leave spaces as is.

I qualified as a personal trainer a few years back.

Dave 101

3 day split

day 1 push: chest, shoulder, triceps

day 2 pull: back, traps, biceps

day 3 legs: quads, hams, calves

and train 4 days per week