FAO Fitness Freak

[Pippadog1]

Hello Debbie

Sorry to bother you again as I know how busy you are and how often you get asked advise. However I just wondered, I am looking to alter my workouts a little so as to gain strength and definition.

Rather than looking at the specific rotations that are done. I'm looking to do a four day split. I've been following your workouts on the 'Hardcore Fitness Challengers' thread and I hope you don't mind I've been printing them off. Of course I'm not as strong as you or as well defined but I'm looking to follow something similar that will enable me to concentrate on upping my weights a little. I feel I've been stuck at the same weights forever. Also I'm following BFFM which I'm finding good.

I thought of doing the following:-
Day 1) Chest & Triceps
Day 2) Legs & Shoulders
Day 3) Cardio
Day 4) Biceps & Back.
Day 5) Chest & Triceps.
Day 6) Cardio.
Day 7) Rest
Then repeat with legs & shoulders etc.

If I do say 3 exercises per body part, do you think this would be okay? I'm looking to commit to this for say 6 weeks. I will try to add another session of cardio on one or two weight days.
Any advise would be very gratefully received.

Your Uk fan lol
Laura

 

[Fitnessfreak366]

Hi Laura! What does FAO mean?

First off, I certainly don't mind you copying my workouts, that's why I post them. I'm glad you like them and I have to say, this rotation is working well for me.

Ok, your rotation looks ok, but I wouldn't do chest & tri's twice in one week if you are training heavy and want to gain muscle. This would be counterproductive. Why do you want to work chest and tri's twice in one week? Legs and shoulders on one day is a good idea, I actually was going to do that with my current rotation, but wanted to give my legs a solid hour of training. Even though I work shoulders alone, it's nice for a shorter workout in the week and then I can either add ab work or cardio if I want.

3 exercises per body part is recommended most of the time. You can also add "finishing" movements to bi's - like wrist curls, hammer curls, etc.; to tri's such as kickbacks; to chest - pushups. I try to stick with only 3 exercises per muscle group (except for legs).

If you need anything else, please let me know. Hope this is helpful.

 

[Pippadog1]

Hello Debbie

Thanks for replying. FAO means 'for the attention of'. What I was meaning with putting chest and triceps twice in one week is that I was repeating the first workout on day four and then the following week I would be doing say Legs and Shoulders on day one so that would be repeated on day four. Thus over the period of the rotation each area would be worked twice in the same week.

Sorry about the confusion. I'm not very good at explaining myself. Looking at it now I might just follow your example on the 'Hardcore Fitness Thread' and do shoulders separately so that legs get a full hour.

Thanks again
Laura