order of split

tommyboy26

here is my 4 day split

chest + biceps
legs + triceps
shoulders + traps
back

i have been doing this split a while now and enjoy it but what's the best order to do them in. i know to separate shoulders and chest by a good few days to help keep my shoulders from injury

Mellor

Why biceps with chests? And triceps with legs? Doubles up a bit with other days (eg triceps hit to some degree on days 1, 2 & 3)
Not saying this particular split its wrong or right btw. Just curious as to your logic behind groupings.

Alf Veedersane

I'd move triceps to the shoulders session. It'd be better to see what the exercises are but as it stands, as Mellor pointed out, you're hitting triceps 3 of the 4 days.

Dave 101

tommyboy26 wrote: »

here is my 4 day split

chest + biceps
legs + triceps
shoulders + traps
back

i have been doing this split a while now and enjoy it but what's the best order to do them in. i know to separate shoulders and chest by a good few days to help keep my shoulders from injury

Move triceps to shoulders and traps to back

tommyboy26

Mellor wrote: »

Why biceps with chests? And triceps with legs? Doubles up a bit with other days (eg triceps hit to some degree on days 1, 2 & 3)
Not saying this particular split its wrong or right btw. Just curious as to your logic behind groupings.

my logic is biceps with chest because the triceps are getting hit with chest exercises so the biceps can take my work as there not used in chest exercises.

so triceps get worked twice in one week to some degree.

biceps get hit on back day so biceps get hit twice in one week.

my logic is probably totally wrong.

tommyboy26

quick run down of my work out

chest + bicep

flat bench
incline bench
incline cable fly
cable cross over
alt bicep curl
hammer curl
ez bicep curl

back
t-bar row
one arm row
straight arm pulldown
pull up
rack pulls

shoulders + traps
standing o.h press
side lateral
upright row
face pulls
db shrug

legs + tricep
bk squat
leg press
leg ext
standing leg curl
calf raises
tricep push down
tricep kickback

Mellor

tommyboy26 wrote: »

my logic is biceps with chest because the triceps are getting hit with chest exercises so the biceps can take my work as there not used in chest exercises.

so triceps get worked twice in one week to some degree.

biceps get hit on back day so biceps get hit twice in one week.

my logic is probably totally wrong.

You are also hitting triceps with overhead pressing. So they only get a complete break on back day.
There's no problem hit triceps directly after a pressing movement. They'll be able to take it. But I do understand your logic, there's nothing wrong with it either. Chest&Bi's/Back&Tri's is common for the reasons you said. But in your case tri's are tacked on to legs.

So in order to give certain muscles more of a rest, I'd pair triceps with one of the pressing days. And biceps on back day (or the other pressing day).
So something like

Chest&Triceps/Back&Biceps/Shoulders&Traps/Legs
~OR~
Chest&Biceps/Back&Traps/Shoulders&Triceps/Legs

dor843088

tommyboy26 wrote: »

quick run down of my work out

chest + bicep

flat bench
incline bench
incline cable fly
cable cross over
alt bicep curl
hammer curl
ez bicep curl

back
t-bar row
one arm row
straight arm pulldown
pull up
rack pulls

shoulders + traps
standing o.h press
side lateral
upright row
face pulls
db shrug

legs + tricep
bk squat
leg press
leg ext
standing leg curl
calf raises
tricep push down
tricep kickback

You obviously dont put an awful lot of effort into the compound barbell movements if you're able for all that carry on.

tommyboy26

Mellor wrote: »

You are also hitting triceps with overhead pressing. So they only get a complete break on back day.
There's no problem hit triceps directly after a pressing movement. They'll be able to take it. But I do understand your logic, there's nothing wrong with it either. Chest&Bi's/Back&Tri's is common for the reasons you said. But in your case tri's are tacked on to legs.

So in order to give certain muscles more of a rest, I'd pair triceps with one of the pressing days. And biceps on back day (or the other pressing day).
So something like

Chest&Triceps/Back&Biceps/Shoulders&Traps/Legs
~OR~
Chest&Biceps/Back&Traps/Shoulders&Triceps/Legs

will give this a go. would you do them in that order?

tommyboy26

dor843088 wrote: »

You obviously dont put an awful lot of effort into the compound barbell movements if you're able for all that carry on.

i would say my barbell figures arent to bad:cool:

Mellor

tommyboy26 wrote: »

will give this a go. would you do them in that order?

Yeah probably that order. Reason being to separate horizontal and vertical pressing and also keep squats and rack pulls/deadlifts*.

*I'm aware they aren't on your list. But I'd include them or rotate with rack pulls

tommyboy26

Mellor wrote: »

Yeah probably that order. Reason being to separate horizontal and vertical pressing and also keep squats and rack pulls/deadlifts*.

*I'm aware they aren't on your list. But I'd include them or rotate with rack pulls

i usually do deadlifts instead of rack pulls but i got stuck on 150kg and couldn't get the lock out at the top of the lift. so im doing rack pulls for 8-12 weeks to build up the top half of the deadlift and in theory should get me past my sticking point