My structured training split looks like this...
Monday - Glutes/Quads.
Tuesday - Chest/Arms.
Wednesday - Back.
Thursday - Shoulders.
Friday - Glutes/Hamstrings.
Sat/Sun - Mountain biking and cardio only.
1. Keep your 'back' days away from leg days, particularly hamstring focus days. One or both of these days should include deadlifts of some kind. Deadlifts work both back and hamstrings/glutes.
2. Train shoulders after back day by one or two days, not right before back. You use your shoulders during back movements so you don't want them fatigued from the day before.
3. Don't fatigue your biceps too much before back day. You can do back/bicep day instead. I don't need to bring up my chest, triceps or biceps so I just tri-set them all.
4. On Monday's Glute day I focus on the Gluteus Maximus which includes a lot of squats and lunges which also focus on the quads. On Friday's Glute day I focus on the Gluteus Minimus and Medius - think lateral movements. This ensures adequate time for recovery and every muscle in there gets hit.
Yes there are going to be overlaps and exceptions. For instance it would be nice to have shoulders away from back day but then something else would suffer. To fix this you could change up your rest days or do a 2 week training schedule where you mix up the order. But this works for me and my schedule.
Your schedule may look different since our bodies are completely different. You may want to bring up your shoulders more so you may have an extra shoulder day in there. Some days I will add biceps with back day instead of chest and arms but that's because I'm just trying to maintain my arms so I am pretty flexible with training those. I will add abs on shoulder day or chest and arms day but I hit my abs pretty good during my morning hot yoga classes.
Cardio is very flexible at the moment. I try to mountain bike twice a week, in the weekends if it's not raining, and I like to run a minimum of two mornings per week and use the stepper at home twice per week in the morning as well. My morning sessions are fasted, meaning no food prior. If I have time after my weight training I will tack on 20-30 minutes of the stairmaster. If I didn't do the stairmaster after weights, I sometimes head back to the gym later after dinner and do 30-45 minutes on the stairmaster, and have recently started adding in sprints at this time.
I go to Hot Yoga classes 4 times per week and practice yoga at home the other days.
Monday - Glutes/Quads.
Tuesday - Chest/Arms.
Wednesday - Back.
Thursday - Shoulders.
Friday - Glutes/Hamstrings.
Sat/Sun - Mountain biking and cardio only.
1. Keep your 'back' days away from leg days, particularly hamstring focus days. One or both of these days should include deadlifts of some kind. Deadlifts work both back and hamstrings/glutes.
2. Train shoulders after back day by one or two days, not right before back. You use your shoulders during back movements so you don't want them fatigued from the day before.
3. Don't fatigue your biceps too much before back day. You can do back/bicep day instead. I don't need to bring up my chest, triceps or biceps so I just tri-set them all.
4. On Monday's Glute day I focus on the Gluteus Maximus which includes a lot of squats and lunges which also focus on the quads. On Friday's Glute day I focus on the Gluteus Minimus and Medius - think lateral movements. This ensures adequate time for recovery and every muscle in there gets hit.
Yes there are going to be overlaps and exceptions. For instance it would be nice to have shoulders away from back day but then something else would suffer. To fix this you could change up your rest days or do a 2 week training schedule where you mix up the order. But this works for me and my schedule.
Your schedule may look different since our bodies are completely different. You may want to bring up your shoulders more so you may have an extra shoulder day in there. Some days I will add biceps with back day instead of chest and arms but that's because I'm just trying to maintain my arms so I am pretty flexible with training those. I will add abs on shoulder day or chest and arms day but I hit my abs pretty good during my morning hot yoga classes.
Cardio is very flexible at the moment. I try to mountain bike twice a week, in the weekends if it's not raining, and I like to run a minimum of two mornings per week and use the stepper at home twice per week in the morning as well. My morning sessions are fasted, meaning no food prior. If I have time after my weight training I will tack on 20-30 minutes of the stairmaster. If I didn't do the stairmaster after weights, I sometimes head back to the gym later after dinner and do 30-45 minutes on the stairmaster, and have recently started adding in sprints at this time.
I go to Hot Yoga classes 4 times per week and practice yoga at home the other days.
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