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Raphael,

Which body parts should be grouped together in order to work the entire body in a week? For example, triceps and biceps versus back and shoulders, etc. What I have been doing is legs three times a week (all different exercises): seated leg press, walking lunges, step ups, leg curl, leg abduction and adduction, leg extensions, and kickbacks.

For upper body, I have been doing shoulders and chest one day, then back, triceps, biceps and legs another day and then the 3rd day, I mix it all up. Then on the days I am not weight training, I am doing cardio for about an hour. Any input would be greatly appreciated. I really enjoy reading your weight-loss recommendations. Thanks. -- Lisa

Lisa,

Thanks so much for reading my weight-loss recommendations. I really appreciate it!

In answer to your question, I want to first say that what you’re currently doing is fine. In fact, it’s a routine that’s similar to one I’ve recommended a few times to specific eDiets members. However, please remember that a workout is only effective for approximately 4-6 weeks before one begins to adapt. The muscular system and central nervous system will adapt and when this happens, one hits a plateau. I recommend changing your routine every four weeks or so.

Here are a few ways to split a routine. Within some of the options, I’ve taken into consideration that you may only like to strength train three days per week.


Option 1 (Antagonist Training)
Mon – Chest and Back: You can work each of these muscle groups on their own or you can try my personal favorite way: performing antagonist training (opposing muscle group sets). In this case, you perform a chest exercise and then immediately go to a back exercise. Rest and repeat. You perform this flow for the entire workout. You’ll love it!

*Tuesday – Legs and Abs: Perform a quadriceps exercise and then immediately go to a hamstring exercise. Rest and repeat.

Wed – Shoulders and Arms: You can perform shoulders on their own and then train the biceps and triceps the same way you did chest and back on Monday by performing a biceps exercise then immediately going to a triceps exercise. Rest and repeat.

*Friday – Legs and Abs: All different exercises from the Tuesday workout.

* Legs are worked twice per week, but your total number of sets increases compared to your current workout.


Option 2 (Push/Pull/Total Body Training)
Monday – Chest, Shoulders, Triceps, Quadriceps and Calves: In this routine, you’re performing all pushing exercises .

Wednesday – Back, Biceps and Hamstrings: In this workout, you’re performing all pulling exercises

Friday – Total body workout as you currently perform.


*Option 3 (Advanced Training)
Monday – Chest plus cardio.

Tuesday – Back plus cardio.

Thursday – Shoulders and arms plus cardio.

Friday - Legs, calves and abs.

Saturday – Biceps, triceps and cardio.

* In this routine, you perform a higher amount of sets, but the workout is brief so you may still perform cardio on some of the days that you strength train.

I did place abs in one of the workouts, but you can add them to any session you wish. With any of the routines above, you may continue to perform five days of cardio if desired, although it would be challenging in Option 1.

Keep up the good work, Lisa. And if you join eDiets, please remember you can email me any time you wish or post on my Exercise and Fitness support board.

Good luck and remember to change your routines when necessary!

Raphael

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A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.