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Old 03-31-2010, 07:45 PM   #1
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Default Whats Everyones Spilt Look Like

Thought this would be cool to post up

Mine

Monday - Chest/Biceps/Forearms
Tuesday- MMA Work
Wednesday- Legs/Calves
Thursday- Shoulders/Traps/Triceps
Friday- Back/Abs
Saturday- MMA Work

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Old 03-31-2010, 07:51 PM   #2
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with Chaos & Pain i dont have anything set in stone, but this is a example of one of my weeks:

(its full body)

Sunday: light cardio, light work such as arms or other bull **** body parts
Monday: heavy ass squats, heavy pull motion, OH press
Tuesday: calves, abs, traps or some other bull ****
Wednesday: Heavy Bench day, bench, incline DB, Dips
Thursday: Cleans, Snatches, bear complex,
Fri: off
Sunday: heavy Front Squat and Deadlift
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Old 03-31-2010, 07:51 PM   #3
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It varies a little bit, but generally looks somthing like this


M-W-F
legs
back
shoulders
chest
arms

Or a typical A/B split with main and assistance moves

A
legs/hvy
chest/hvy
assistance

B
back/hvy
shoulders/hvy
assistance
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Old 03-31-2010, 07:59 PM   #4
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My typical split has been either:

Day 1 - Chest & Triceps
Day 2 - Legs
Day 3 - OFF
Day 4 - Shoulders & Biceps
Day 5 - Back
Day 6 - OFF
Day 7 - OFF

Sometimes on Day 6 I add calves & traps.

...or

Day 1 - Posterior Chain - Squat Focus
Day 2 - OFF
Day 3 - Push & Back
Day 4 - OFF
Day 5 - Posterior Chain - Deadlift Focus
Day 6 - OFF
Day 7 - Push & Back
Day 8 - OFF
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Old 03-31-2010, 08:10 PM   #5
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Day 1 - Overhead Press with shoulders and tris
Day 2 - Deadlifts with back and bis
Day 3 - Bench with chest
Day 4 - Squats with legs
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Old 03-31-2010, 08:12 PM   #6
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Monday - legs--
standing leg curls, SLDL, leg ext, leg press, squats
Tuesday- Traps, Delts, and Chest--
shrugs, lat raises, shoulder press, incline bench, decline bench
Wednesday- down day--
Thursday- Legs--
lying leg curls, leg press, leg ext, squats, sumo deads
Friday- Back, Biceps, Triceps
weighted pullups, Seated rows, Bent Over DB rows, Seated DB curls, cable 21s, Cable tri press downs
Saturday- down day
Sunday- down day
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Old 03-31-2010, 08:28 PM   #7
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Mon - Chest and Legs w/ light weights
Tu - Back and Shoulders w/ light weights
Wed - Chest and Legs w/ heavy weights, different movements
Thur - Back and Shoulders with heavy weights, different movements
Fri - Arms with light, then heavy weights..
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Old 03-31-2010, 08:28 PM   #8
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Default

Week 1 = 3 sets per exercise.
Week 2 = 4 sets per exercise.
Week 3 = 5 sets per exercise.
Rest time = 90 seconds between sets.
Workout 1 Back+Traps
Workout 2 Chest+Shoulders
Workout 3 Legs
Workout 4 Arms
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Old 03-31-2010, 08:47 PM   #9
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Where do you get your tricep work in ripped?
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Old 03-31-2010, 09:02 PM   #10
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Monday- chest
Tuesday- hamstrings/calves
Wednesday- tri's
Thursday- back
Friday- Quads/calves
Saturday- bi's
Sunday- shoulders

40 mins of cardio every day for now and abs any day they are not sore to the touch
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