I have been doing a lot of Thibs’ splits. My current work out schedule is:
day 1. chest and back
day 2. legs
day 3. arms, shoulder, traps
day 4. rest
day 5. rest
day 6. repeat
I am 22 years old university student, a lot of stress and shit; 5’7 tall, 155lbs with shoes, shorts and t-shirt on. I always do 5 min bike ride at moderate intensity to warm up, then do progressive loading before I hit the weights below, ie; bench 95lbs for 30reps, 135lbs for 20reps, 185lbs for 10 reps.
1.bench press 4x5 at 225lbs(I’d do 5x5 but takes too long, I take long rests between sets, 3-4 mins)
2.incline barbell bench 4x12 at 135lbs(now switching to dumbell or I do progressive loading instead of same weight)
3.seated chest press 3x8 at 115lbs each side.
- overhand grip pull up 3x5 with 2x45lbs plates
- bent over dumbell row 55lbs x12, 65lbs x12, 75lbs x12, 85lbs x12 ( heavier if i feel stronger or if i have more time)
- bent over overhang grip row, 135lbs x20, 185lbs 2x12, 225 2x8( no straps, with straps i do more sets at 225lbs.)
the problem is when I do my chest and back, it takes very long in the gym, and I gotta go to classes after and often do too much damage to triceps and biceps(especially during pull ups) during the work out and won’t recover fast enough on day 3 to do arms, shoulder, traps.
I read in a magazine, a sample work consistent of day1, chest and tricep and delts, day 2 consists of back and biceps, day3 legs, rest 2 days and repeat. Is that better? it would make more sense to do the primary muscle group then the agonist on the same day(chest and tricep). Then I read somewhere on T-Nation article, the author said he learned a tip from world class lifter, do biceps on chest day, then triceps on back day. I don’t understand how that is going to work. After you finished with your chest and bicep, you hit back and tricep next day; your biceps won’t recover in time, and your back exercise need huge amount of bicep activation and while same goes for triceps.
So I need some help to reinvent my work out, or am i doing something wrong?