Split help
Here's the deal.. I currently train 6 days a week- the breakdown is:
Sun: quads and glutes
Mon: off
Tues: chest
Wed: hamstrings, glutes and calves
Thurs: back
Fri: arms and traps
Sat: shoulders
I hit two quick tri exercises on chest day (pump only) and two quick bi exercises on back day (pump only) and arms have their own day. I used to do shoulders and traps together, however I found that its fkn painful to hit heavy traps and then squat the next day, thats why I split them up.
Here's the issue... I need to train chest twice a week.. Its my weakest body part. Im in offseason so I know I need to be resting more, but I can't figure out an ideal split...
(BTW I NEED to keep hams and quads separate, so I can't negotiate on those days)
Heeellpp me 
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Monday chest
Tuesday back
We'd off
Thur arms
Fri chest and shoulders
Sat legs
Sun off
training in terms of "week" can be limiting both mentally and physically. Right now your only hitting each body part 4x a month or put another way, less than 50x a year. Unless your doing a form of HIT this to me seems less than optimal. without pics or knowing your body type, set volume per Body part etc. its hard to suggest a split. Also why must Quad and ham be separate?
How about a 9 day training cycle? this will let you hit each body part about 6 times a month except shoulders which in your case are too dominate and you could afford to back off a bit and let the chest do the work.
I would recomend you to take two days off a week. Also, I dont see a reason to do chest twice a week but if you really wanna do that, I would go with this routine:
Sun: quads and glutes
Mon: chest, back
Tues: off
Wed: hamstrings, glutes and calves
Thurs: arms and shoulders
Fri: chest, traps
Sat: off
AnonMy delts are far more developed than my chest. It looks funky. I need to bring my chest up to match my delts, and I'm not happy with the #s I'm pushing.
lol
Send me your chest routine. Let me take a look at that.
If your going to work chest 2x/wk, you will need 1 day to be heavy and 1 day to be light. The simplest change is to move traps in with back and add a light chest routine with your arms. I could try to rework your whole week, but if it was me, I'd try the simplest fix first. Traps with back is a pretty easy transition anyway. Not reinventing the wheel with that one.
AnonHow would you rework it? That's what I need help on. I always put shoulders and traps together, but even if I did traps and back, that would mean I'm hitting chest for the 2nd time on either arm or shoulder day. I do not want to hit chest and shoulders back to back,. I keep shoulders and legs on the weekends because I'm not restricted time-wise, however I could do chest on sat and legs on Sunday... Hmmm....
Well, if you want to get outside of the box...
Sunday: quads, glutes, bis
Monday: heavy chest
Tuesday: off
Wednesday: shoulders
Thursday: hams, glutes, calves
Friday: light chest, tris
Saturday: back, traps
That keeps quads on the weekends and still allows enough recovery time for each muscle group. I might also suggest eliminating a dedicated rest day. I think having a set rest day discourages you from listening to your body when it's telling you to rest, or better yet, to not rest and keep going. Sometimes on cycle, I can train 9-10 days without rest. Sometimes, my body needs 2 days to recover. Just a thought.