Gsus

my routine is like this
m chest and triceps
tues cardio
w legs hamstrings calves deadlifts
t cardio
f biceps and traps
s cardio
sun cardio or rest
next week
m shoulders
t cardio
w legs leg press lunges squats
thurs cardio
f back
s cardio
sun cardio
after that i start over from the top but shouldn't i be doing every body part once a week instead of skipping one week then do it on the 3rd week

DarkFalcon

Absolutely, I don't think you can make very good progress doing each bodypart only once every 2 weeks. I don't care how different we all respond to stimulus that's just too long IMHO.

johnsbod

I agree with DF, every 2 weeks is not a good idea. If you have 3 days a week to lift, I'd recommend starting with a traditional push/pull routine like this:

• Mon-chest, shoulders, triceps
• Wed-legs, abs
• Fri-back, biceps, forearms

Here's a good workout to get you started and you can increase the volume once you have some more experience:

Monday-chest, shoulders, triceps

• Incline Bench Press-2 sets, 8-10 reps
• Flat Dumbell Press-2 sets, 8-10 reps
• Decline Bench Press-2 sets, 8-10 reps
• Military Press-2 sets, 8-10 reps
• Cable Side Laterals-2 sets, 10-12 reps
• Bent Over Dumbell Laterals-2 sets, 8-10 reps
• Dips-2 sets, 8-10 reps
• Close Grip Bench Press-2 sets, 8-10 reps

Wednesday-legs, abs

• Squats-3 sets, 8-10 reps
• Leg Press-3 sets, 8-10 reps
• Leg Curls-3 sets, 10-12 reps
• Seated Calf Raises-2 sets, 10-12 reps
• Standing Calf Raises-2 sets, 10-12 reps
• Some sort of weighted ab exercise

Friday-back, biceps, forearms

• Pullups-3 sets, 8-10 reps (use assist machine if necessary)
• Deadlifts-3 sets, 8-10 reps
• Barbell Bent Rowing-2 sets, 8-10 reps
• Barbell Shrugs-2 sets, 10-12 reps
• Barbell Curls-2 sets, 8-10 reps
• Preacher Curls-2 sets, 8-10 reps
• Hammer Curls-2 sets, 10-12 reps
• Static Hold-just hold a heavy barbell for as long as you can several times. This will help develop your grip strength for doing deadlifts and other exercises.

I'm sure others will have their own ideas and may not agree with me, but this is a pretty basic beginner's workout. Once your body gets more used to this you can up the number of sets per exercise for the exercises that are listed as 2 sets. You might also consider at that point doing...

• Monday-chest, biceps, forearms
• Wednesday-legs, abs
• Friday-back, shoulders, triceps

...or even a 4-day split. I'd recommend starting with something close to what I posted above though for now.

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Misc Perv #69

Trick D

Yes, if you have seriously over dominant bodyparts I could understand. my shoulders don't need hit every week, mainly because I hit them hard in other exercises, plus I threw out my shoulder, apparently playing baseball back in the day. I do shoulders about every 2 weeks, or I do them every week really light.


But yes, I would change it a bit.

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powerman2000

Have you looked in my training splits sticky yet?

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My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Hacking is a Felony

I agree .. go with the split John suggested or check out the split sticky like powerman suggested: http://ironmass.com/forums/showthread.php?t=2597