I've been going gym for about 1.5 months now. I workout like this:
Sunday: OFF
Monday: Back/Tri's
Tuesday: Chest/Bi's/abs
Wednesday: Legs
Thursday: Day off
Friday: Shoulders/abs
Saturday: OFF
I want to add in another training session or two that work the chest, tri's and bi's in about 1 month however I don't know how long it takes for the chest, tri's and bi's to recover after the workout. If I train tri's on a Monday how long would it be until I can train them again? Thursday? What about for chest and bi's? Thanks
workout plan advice needed
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benjamteal
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- Joined: Wed May 02, 2007 6:53 am
Phantom, if you are looking to build muscle, I would train them no more than twice a week, with 2 days rest in between.
You might also try grouping chest/shoulders together and then going with this split...
Day 1 - Chest (Heavy)/Shoulders (Light) /Tris
Day 2 - Back/Bis
Day 3 - Rest
Day 4 - Legs
Day 5 - Rest
Day 6 - Chest (Light)/Shoulders (Heavy)/Tris
Day 7 - Back/Bis
Repeat
This gives you a few days rest before a lighter workday on the chest, and gives you two days of bis and tris per 7 days.
You might also try grouping chest/shoulders together and then going with this split...
Day 1 - Chest (Heavy)/Shoulders (Light) /Tris
Day 2 - Back/Bis
Day 3 - Rest
Day 4 - Legs
Day 5 - Rest
Day 6 - Chest (Light)/Shoulders (Heavy)/Tris
Day 7 - Back/Bis
Repeat
This gives you a few days rest before a lighter workday on the chest, and gives you two days of bis and tris per 7 days.
I would politely suggest the following amendment.benjamteal wrote:
Day 1 - Chest (Heavy)/Shoulders (Light) /Tris
Day 2 - Back/Bis
Day 3 - Rest
Day 4 - Legs
Day 5 - Rest
Day 6 - Chest (Light)/Shoulders (Heavy)/Tris
Day 7 - Back/Bis
Repeat
Day 1 - Chest (Heavy)/Shoulders (Light) /Tris
Day 2 - Back/Bis
Day 3 - Rest (Days 1-3 stay the same)
Day 4 - Legs
Day 5 - Chest (Light)/Shoulders (Heavy)/Tris
Day 6 - Back/Bis
Day 7 - Rest
Bearing in mind he's training on days 1,2, 6 and 7, that means by the end of week 1 start of week 2, he'll be doing 4 days of weights back to back. Days 6,7,1,2.
If he makes that little change I suggested, at the end part of the week, and has a rest day on number 7, he'll never train more than 3 days back to back at any point, so his rest days are more spread out, and would probably give him better recovery potential, and potentially less chance of going stale after 4-6 weeks, and needing time off.
Like I say, that's a polite suggetion, not a critique of your adivce
.