WORKOUT DAYS

Hi guys I need a little advice here regarding which days to train particular muscle groups. It's a 4 day split shown below. The problem I'm having currently is training muscles which may effect the subsequent days e.g. training triceps the day before training chest, training biceps too close to back day etc. The routine below takes into account that I have more time to train on weekends. Any help would be great. Thanks.

Monday - REST
Tuesday - Back
Wednesday - REST
Thursday - Legs
Friday - Ju Jitsu
Saturday - Chest & Biceps
Sunday - Shoulders & Triceps

Here are some alternatives I've come up with too.

Alternative A:
Monday - REST
Tuesday - Shoulders & Triceps
Wednesday - REST
Thursday - Legs
Friday - Ju Jitsu
Saturday - Chest & Biceps
Sunday – Back

Alternative B:
Monday - REST
Tuesday - Shoulders & Triceps
Wednesday - REST
Thursday - Back
Friday - Ju Jitsu
Saturday - Chest & Biceps
Sunday - Legs


Matt

To utilize a four day split, I would recommend:
Monday - Rest
Tuesday - Shoulders
Wednesday - Rest
Thursday - Back & Triceps
Friday - Ju Jitsu
Saturday - Legs
Sunday - Chest & Biceps

Chest & Bi's allows you to train without pre-fatiguing your biceps in your chest workout. Same situation with Back & triceps. This format allows for better muscle growth. You can always swap Sunday and Thursday if your back & bi workout takes longer.

If arm growth isn't a major concern for you, try:
Monday - Rest
Tuesday - Chest
Wednesday - Rest
Thursday - Back
Friday - Ju Jitsu
Saturday - Shoulders, Biceps, Triceps
Sunday - Legs

Monday chest n bi's
Tues back
Wed rest
Thurs shoulders n Tri's
Fri ju jitsu
Sat legs
Sun rest

Ur biggest muscle groups get a full days rest....back, legs..I've used something like this in the past with very good results! Thats the way I would do it..