T Nation

Help With New Routine - Overlap


#1

Hey, I recently switched routines:

Monday: vertical back + rear delts + triceps
Tuesday: off
Wednesday: chest
Thursday: off
Friday: horizontal back + rear delts
Saturday: legs
Sunday: shoulders + biceps

Calves are trained on either off day.

I can't be doing back on Monday when I trained biceps on Sunday. Can you guys help me out with a routine that doesn't overlap like that. I'd like at least one day of recovery for a body part before it gets hit again indirectly, such as biceps in back movements.

Thanks a lot,


#2

A “week” doesn’t have to be 7 days.

Monday: vertical back + rear delts + triceps
Tuesday: off
Wednesday: chest
Thursday: off
Friday: horizontal back + rear delts
Saturday: legs
Sunday: shoulders + biceps
Monday: off
Tuesday: vertical back + rear delts + triceps
Wednesday: off
Thursday: chest
Friday: off
Saturday: horizontal back + rear delts
Sunday: legs
Monday: shoulders + biceps


#3

few options:

move Monday to Tuesday and move triceps after chest on Wednesday - obviously your schedule is a big factor in this

on Monday, instead of doing triceps, do biceps and remove biceps from Sunday, switching them with triceps or doing triceps on chest day instead

do a simple Back/Chest/Legs/Shoulders split where fitting in extra bicep/tricep work would be quite flexible, instead of splitting it into this vertical and horizontal back stuff (unless there’s a good reason for that?)


#4

[quote]BantamRunner wrote:
A “week” doesn’t have to be 7 days.

Monday: vertical back + rear delts + triceps
Tuesday: off
Wednesday: chest
Thursday: off
Friday: horizontal back + rear delts
Saturday: legs
Sunday: shoulders + biceps
Monday: off
Tuesday: vertical back + rear delts + triceps
Wednesday: off
Thursday: chest
Friday: off
Saturday: horizontal back + rear delts
Sunday: legs
Monday: shoulders + biceps


[/quote]

Hm, I kind of like this idea. Thanks, I may give it a try if I don’t get anything better.


#5

Day 1: Back and Triceps

Day 2: Legs

Day 3: Chest and Biceps

Day 4: Off

Day 5: Off

Day 6: Shoulders and Abs

Day 7: Calves if Needed.

Why won’t that work ?


#6

[quote]SmallToBig wrote:
Day 1: Back and Triceps

Day 2: Legs

Day 3: Chest and Biceps

Day 4: Off

Day 5: Off

Day 6: Shoulders and Abs

Day 7: Calves if Needed.

Why won’t that work ?
[/quote]

I like to have two back days to allow for a larger exercise selection.


#7

[quote]Artem wrote:
SmallToBig wrote:
Day 1: Back 1 and Triceps

Day 2: Legs

Day 3: Chest and Biceps

Day 4: Off

Day 5: Back 2 and Calves

Day 6: Shoulders and Abs

Day 7: Off[/quote]

Now ?


#8

[quote]Artem wrote:
Hey, I recently switched routines:

Monday: vertical back + rear delts + triceps
Tuesday: off
Wednesday: chest
Thursday: off
Friday: horizontal back + rear delts
Saturday: legs
Sunday: shoulders + biceps

Calves are trained on either off day.

I can’t be doing back on Monday when I trained biceps on Sunday. Can you guys help me out with a routine that doesn’t overlap like that. I’d like at least one day of recovery for a body part before it gets hit again indirectly, such as biceps in back movements.

Thanks a lot,[/quote]

Um, swap biceps and triceps on Sun/Mon.

EDIT: but there are still probable flaws in your program… horizontal back the day before legs potentially spells trouble.