Tuesday August 07, 2007
A Great Way To Split Your Workouts
So many people who train with weights are looking for the ideal routine. While there isn’t “an” ideal method of splitting the body parts up, I have settled on one that I really like. This split allows for maximum recovery between body parts and works well time-wise (i.e. not to much to do in one session.)
This split will work with my 7 Minute Muscle protocol, or with conventional training protocols.
Monday
Walk to the gym (apx. 2 miles done at a brisk pace)
Chest
Triceps
Abs
Eat; walk home
Tuesday
Walk to the gym
Back
Traps
Calves
Abs (optional)
Eat; walk home
Wednesday
One walking session; about 45 minutes (brisk with hills)
Thursday
Walk to the gym
Delts
Biceps
Abs
Eat; walk home
Friday
Two walking sessions; each lasting about 45 minutes (brisk with hills)
Saturday
Walk to the gym
Legs
Calves
Abs
Eat; walk home
Sunday
Off
[jB]
Archived in 7 Minute Muscle, Fitness.
This entry is tagged: weight training
Technorati
Digg
del.icio.us
Yahoo
reddit
Furl
DISCLAIMER: Any application of the recommendations set forth in this website or in personal consultation by phone, email, in-person, or otherwise, is at the reader's discretion and sole risk. The information I offer is intended for people in good health. Anyone with medical problems of any nature should see a doctor before starting a diet and exercise program. Even if you have no known health problems, it is advisable to consult your doctor before making major changes in your lifestyle. I am not a doctor, nor do I possess a degree in nutrition. The advice I give is based on years of practical application, dealing with the needs of my own health and physique as well as the needs of others. Any recommendations I may make to you regarding diet, including, supplements and herbal or nutritional treatments must be discussed with your doctor.
© Copyright 2010 Jon Benson/AllYourStrength, LLC. All Rights Reserved. Lay off the copy without asking!
Comments (5)
Jim said:
I’ve been doing something simliar to this for a while!
J
Posted on Sep 26, 2007 01:23 PM
Sarah said:
How ‘bout this,
up at 5 and 30 minutes elliptical, then breakfast at 6am
4 days a week (MTTF) weights at 8 and a meal at 9am
Wedensdays extra cardio
Weekends off
The 4 weight days are split into
Monday - quads, hams, calves
Tuesday - pecs, delts
Thursday - lats, traps, abs
Friday - bis, tris, forearms
Posted on Sep 26, 2007 02:09 PM
Jonathan said:
how many workouts / musclegroup??
Biceps 4 example… maybe 5 min barbell curl & 2 min hammercurl??
then 5 min dumbbell curl and 2 min.. something else..??
how many workouts / musclegroup?
I want a program for mass!!
please help me with full workout program for mass!
/JB
Posted on Apr 01, 2008 06:46 PM
Sarah said:
The hardest thing with the 7MM? Getting the timer function on the watch to … well, function! Other than that, I love it!
Not really “supposed” to be doing 7MM yet, I’m in the final weeks of another program, but I was too curious and had to try it on for size. Actually, I decided to add it to my workouts these last 2½ weeks; then once this thing’s over, I might just go to the 14 minute version.
But frankly, unless I can conquer the watch, I’ll go get a simple kitchen timer!
Posted on Jun 10, 2008 08:35 AM
Sean said:
Hey all,
I have been training since I was 12 yrs old. I have taken all kinds of sports that lead me to try all kinds of different training methods. Now that I am 39, the last 10 yrs I have studied multiple types of strategies for building mass and supplements. Jon has done an excellent job of telling you EXACTLY what you need to take and do. Nice job Jon! ;-)
For Jonathan above:
For starters: http://www.bodyactive-online.co.uk/training/resistance/routines/hit/highintensityroutines.asp has plenty of other routines for building mass that follows the 7MM strategy.
Also, try using interval training for cardio: sprint at 85% of your top speed then wait 2-3 min then do it again. I say from 50-100 meters depending on your conditioning. More here: http://www.intervaltraining.net
For me I use this routine: (All routines has an ab routine and stretching before the workout begins for warm-up purposes)
Monday: Chest and Biceps
Tuesday: Legs and Calves
Wednesday: Rest or Cardio
Thursday: Shoulders (Delts and Traps)
Friday: Triceps
Thursday: Upper and Lower Back
Saturday: Rest
Sunday: Cardio
This routine with different lifts per workout for muscle confusion works great for me and I have never injured myself or over trained. These can be very short intense workouts. I try and keep the workouts at 15 minutes after the warm-up.
I workout at home with free weights and not spotter so I have to be careful doing heavy weights, but with my cage, it makes it easier to spot myself. Be sure and use caution when doing partial reps. I try and do one set at max weight moving it only at the top 6 inches or less of the movement for mass building and intensity.
I am not very consistent and I only workout when I am not too sore or feel I can hit it really hard, so if you miss a day do not freak out. ;-)
Regards,
Sean Cook, MBA/TM
Owner / CEO: Salyris Studios
http://www.salyris.com
Posted on Jul 16, 2008 09:31 PM