My routine

[Celadus]

I want to try and work a body part twice a week. If I work chest Monday, I'll probably get sore Tuesday night and it should go away by Thursday morning. This program was in Arnold's book. It seems like a lot. Anyone have any suggestions on how I can do this?

Monday and Thursday
Bench Press
incline press
pullovers
Chinups
deadlifts
crunches

Tuesday and Friday
Military Press
Lateral Raises
Upright rows
Push presses
barbell curls
seated dumbbell curls
close grip press
tricep extensions
wrist curls
reverse wrist curls

Wednesday and Saturday
Squats
Lunges
Leg Curls
Standing Calf Raises
Straight leg deadlifts
good mornings

 

[jiza101]

Looks like you have to many excercises on tuesday.. Add deadlifts, great compound excercise for your back.
Also.. remember who did this ARNOLD, on juice and a fvckload of supplements, don't workout a body part 2 times a week. Its overkill unless your juicing?

 

[Lifeforce]

That program suck for so many reasons. One as Jiza said, you're nto jucing. Second you get too little rest, third you train the wrong body parts after the other. Like, chest on monday, triceps on thuesday. And if you actually manage to pull two separate sessions of squats and deadlifts per week then you're not human.

Try a 3- or 4-day split instead.

 

[Celadus]

I want to work out 4 or 5 days a week. What is the best way to split the muscles up over that time period?