Is this any good?

Without going in depth with my workout, is this a good set up?

Day 1: Chest
Day 2: Lower Body
Day 3: Arms
Day 4: Back
Day 5: Shoulders
Day 6: Rest (i hate taking rest days and im thinking i wont have to since ive had days to recover from my last chest workout)


i like tihs workout. It allows me to focus on each body part during my workouts and enjoy doing it. Is it a good set up?


I am intrested in doing some thin like dis could you right up exactly what you do for each catagory thanks!


yeah sure. lets see…

Flat Barbell Bench 4x6
Incline Barbell Press 4x6
Single Arm Dumbbell Press 2x8 (per arm)
Incline Dumbbell Press 3x16
Decline Dumbbell Press 3x16
Flat Bench Flys 3x8
Decline Bench Flys 3x8
Dips 4xFailure
Crunches 4x50

Lower Body:
Squats 4x6
Barbell Lunges 3x16 (8 per leg)
Barbell Calf Raises 3x20
Dead Lifts 3x8
Crunches 4x50

Alternating Dumbbell Curls 4x16
EZ Bar Curls 4x12
Alternating Hammer Curls 4x16
Barbell Curls 4x12
Tricep Extensions 2x8 (Per arm)
Overhead Press 4x8
Crunches 4x50

Barbell Row 4x10
Single Arm dumbbell Row 2x8 (Per arm)
Bent Over One-Arm Long Bar Row 2x12 (Per arm)
Bent Over Two-Arm Long Bar Row 2x12 (Per arm)
Straight Leg Dead Lift 3x8
Crunches 4x50

Seated Barbell Shoulder Press 4x10
Dumbbell Shoulder Press 3x16
See-Saw Press (Alternating Side Press) 4x16
Cleans 4x6
Dips 4xFailure
Crunches 4x50

I only know what half of that stuff is lol thanks though!

I try and do legs everyday, but different exercises. I’ll alternate from chest and bicep to shoulder and tricep the next day.

I’m not a fan of splitting body parts up so much for athletes. The main reasons are: 1. each muscle doesn’t need so much attention and 2. you dont need a week of rest per muscle group.

  1. It takes 120 total seconds under tension for a muscle to receive the stimulus to grow. More time under tension doesn’t rear any greater result. So if we assume that one rep results in about 2 seconds of tension (concentric and eccentric tension) then you would need about 60 or so reps per muscle group. Your chest day, for example, has more than 200 total reps dedicated to just the chest musculature.

  2. Muscle needs 48 hours in between workouts to recover and rebuild. A split like the one you listed gives a full week between workouts. It’s just not a real efficient use of training time.

You’d be better off going with a upper/lower split or a 3 day fullbody.
Day One: Upper
Day 2: Lower
Day 3: Rest
Day 4: Upper
Day 5: Lower
Day 6: Rest

Day 1: Fullbody workout
Day 2: Active Recovery
Day 3: Fullbody
Day 4: AR
Day 5: Fullbody

Day 1: Fullbody workout
Day 2: Active Recovery
Day 3: Fullbody
Day 4: AR
Day 5: Fullbody[/quote]
That’s how I do it. I throw and pitch on Day 2 and 4 and some BP off a tee.

i agree with KC86

i agree with KC86 he is the man on this subject