Best order for body part per day

[lora-kate1]

Hi Cathe,

I was wondering if you could recommend the best order for splitting up the upper body over 5 consecutive days. I was wondering if there was an optimum order to ensure maximum rest between muscle groups.

Thanks!

 

[elsie3]

I would like to know as well! I'm trying to ease back into weight work because I'm just coming off a 2 week rest/cleanse where I did nothing but yoga and 1 run per week. Because of my dietary cleanse, I didn't have the strength for weight work.

I've been doing the CTX weight/ab sections this week and alternating cardio and yoga with the weights.
Monday: Back & abs + 1 hour steady-state run
Tuesday: Chest + Kundalini yoga
Wednesday: Shoulders & abs + Body Max step portion & cool down only + Ashtanga yoga (45 min. practice)
Thursday: Triceps + Kundalini yoga
Friday: Biceps & abs + kickboxing (probably a mix of CK, KM & KPC)
Saturday: full Ashtanga practice (90 min.)

Is there a better order? I'd like to get my strength back fully so I can be ready for the new workouts.

 

[kathryn]

Chest
Back
Shoulders
Biceps
Triceps

This goes from large to smaller muscles groups, and also allows for rest for the assisting muscles (ie: it's best not to do shoulders the day after chest, because front delts are worked in all chest presses. Same with triceps after shoulders, or biceps after back: so doing chest, shoulders, triceps on consecutive days is not the best idea--though YMMV and maybe you recover faster).

You can switch things up a bit if you put a leg workout between some days. Like if you want to work back first, put the leg workout between the chest and shoulder workout days to allow for shoulders to recover more.

 

[chefkate]

Wow, Kathryn - That's pretty awesome. THANK YOU!