Last week some time, I wrote about changing from a 5 day one
body part per day workout plan to an Arnold type split modified from a workout
that I got from muscleandstrength.com to fit me. It was a 6 day workout program
with 1 rest day, but I was going to do it in 5. How was I going to do it in 5
days? Well basically each week I will have 5 training sessions in which I would
repeat 2/3 of those workouts in the split twice. This will happen by training
for 2 days then taking a rest day on the 3rd day then training for
the next 3 days resting again on the 7th day. My split is
chest/back, shoulders/arms, legs/lower back so in the first week I would only
have one legs/lower back workout then in the second week I would have one
shoulder/arm workout, the following week I would have one chest/back and the
cycle would continue on like that.
body part per day workout plan to an Arnold type split modified from a workout
that I got from muscleandstrength.com to fit me. It was a 6 day workout program
with 1 rest day, but I was going to do it in 5. How was I going to do it in 5
days? Well basically each week I will have 5 training sessions in which I would
repeat 2/3 of those workouts in the split twice. This will happen by training
for 2 days then taking a rest day on the 3rd day then training for
the next 3 days resting again on the 7th day. My split is
chest/back, shoulders/arms, legs/lower back so in the first week I would only
have one legs/lower back workout then in the second week I would have one
shoulder/arm workout, the following week I would have one chest/back and the
cycle would continue on like that.
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| Arnold type workout split CLICK IMAGE TO ENLARGE |
My First Week Progress on Arnold Split:
I have to say I was not sure how training most of my muscles
twice a week would work out, I was afraid I would be too tired to lift properly
on other workout days as legs and lower back exercises usually hit the same
region at times (think dead-lift, good mornings and stiff legged dead-lifts),
also shoulder and chest are somewhat related, and you indirectly work shoulders
during chest workouts.
twice a week would work out, I was afraid I would be too tired to lift properly
on other workout days as legs and lower back exercises usually hit the same
region at times (think dead-lift, good mornings and stiff legged dead-lifts),
also shoulder and chest are somewhat related, and you indirectly work shoulders
during chest workouts.
I started off with the chest and back workout, and I have to
say I enjoyed it, it was demanding but the upper body pump I got was awesome.
The muscle t-shirt I was wearing went from being a little loose before the
workout to being tight by the end of the workout.
say I enjoyed it, it was demanding but the upper body pump I got was awesome.
The muscle t-shirt I was wearing went from being a little loose before the
workout to being tight by the end of the workout.
I loved the first round of workouts, when it was time to
repeat chest/back, shoulders/arms I thought I would be weak but to my surprise
I actually felt a bit stronger and all went well.
repeat chest/back, shoulders/arms I thought I would be weak but to my surprise
I actually felt a bit stronger and all went well.
I am expecting to see great results from this workout; I can
already imagine the future more muscular and ripped me. Even during my workout
I am imagining the muscle growing, trying to do that whole mind muscle
connection thing.
already imagine the future more muscular and ripped me. Even during my workout
I am imagining the muscle growing, trying to do that whole mind muscle
connection thing.
I made a YouTube video to signal my one week progress on Arnold
type split, and I will take photos and compare between my body now and maybe 4
weeks from now and so forth.
type split, and I will take photos and compare between my body now and maybe 4
weeks from now and so forth.
