# Pittspeed Fitness & Nutrition thread update:

**URL:** <https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728>\
**Category:** PittSpeed Off Topic\
**Created:** [March 2, 2006, 10:40pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728 "2006-03-02T22:40:41Z")\
**Posts on this page:** 1\
**Showing post:** 763

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**Author:** ![bics56](https://avatars.discourse-cdn.com/v4/letter/b/47e85d/32.png) [@bics56](https://forums.speedlife.net/u/bics56)\
**Post date:** [March 19, 2007, 5:53am UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/763 "2007-03-19T05:53:30Z")

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> [@I think my finger got AIDS....WTF](https://forums.speedlife.net/t/i-think-my-finger-got-aids-wtf/28860/10):
>
> 5-work muscles on opposite days-day1-chest, day2-bis, day3-shoulders, day4-legs, day5-tris, day6-tris

You may want to edit this may be a typo you have 4 days of upper body push. \<aybe you meant:

Day1 Chest, Day2 Bi’s,Day3 Shoulders, Day4 Legs, Day5 Back, Day6 Tri’s

I would say if getting in the gym is an issue here is a good setup…also I like this setup to get more rest days in.

Day1 Chest/Back (I will do 3 sets chest then 3 sets back, and repeat 2 more times)  
Day2 Rest  
Day3 Legs  
Day4 Shoulders,Bi’s, and Tri’s (no need to overtrain your arms here…they get a lot of work on Day1 I like 3-5 sets for each bi’s & tri’s.  
Day5 Rest  
Day6 Rest  
Day7 Chest/Back

There are a million ways to structure an effective workout plan…just make sure you are giving each muscle group enough time to recover. What may work well for someone may not as well for someone else. Just make sure the big lifts are a part of your routine squats, bench, dl’s, shoulder press, rows.

Also full body routines are great to pack on size…there isn’t as much isolation or volume but the key is the frequency. Here is a very basic example of one…keep in mind each day you can add in 2-3 sets of accessory work

Day1  
Squats 5 sets  
Flat Bench 5 sets  
Rows 5 sets

Day2 Rest

Day3  
Power Cleans 5 sets  
Shoulder Press 5 sets  
Lat pull downs 5 sets

Day4 rest

Day5  
DL’s 5 sets  
Incline Bench 5 sets  
Rows 5 sets

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