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I'm in the midst of a heavy lifting routine.

Here's my current arrangement by day:

Biceps/Triceps

Calves/Hamstrings

Chest/Abs

Back

Shoulders

Abs

Is there a more optimal arrangement. And where would you suggest inserting a rest day?

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What is your goal? What exercises, sets, reps are you using to implement this arrangement? How big are you? How's this been going so far? What are some of your lift numbers? –  Dave Liepmann Oct 13 '12 at 0:50
    
I dont see any quads in the lineup there. –  Usedtobefat Oct 14 '12 at 0:23
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Voted to close because of the lack of clarifying edits/comments. As it is, this is a drive-by question. –  Dave Liepmann Nov 8 '12 at 19:36
    
Please update your question accordingly and provide what your goals, specific exercises, repetitions, and other supporting information. The more information you can provide, the better an answer you will receive. –  Matt Chan Jan 7 '13 at 18:44
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closed as not a real question by Matt Chan Jan 7 '13 at 18:44

It's difficult to tell what is being asked here. This question is ambiguous, vague, incomplete, overly broad, or rhetorical and cannot be reasonably answered in its current form. For help clarifying this question so that it can be reopened, visit the help center.If this question can be reworded to fit the rules in the help center, please edit the question.

1 Answer

It's difficult to tell without your training goals, but you state "heavy lifting routine", so I'm going to assume you are trying to build muscle mass. I would suggest adding squats and leg extensions to your leg day, as these will help release natural testosterone in your body.

I would also suggest isolating pull and push movements on separate days. Starting with the bigger muscle, you would do something like Chest/Triceps on day one, and then Back/Biceps day 3. Here's an example of what I mean.

And a whole day for abs? really? That's just overkill, and if you are looking to get a six-pack, you ain't gonna get it by doing a full day's ab workout. You'll get much better core results by training your quads and lower back and doing cardio on that day than by dedicating an entire day to abs.

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