I have been looking for a new program when I came across this one, it seems promising. Please review and critique:
Weeks 1-3 - All exercises 2 x 3-5
Weeks 5-7 – All exercises 3 x 6-8
Weeks 9-11 – All exercises 4 x 8-10
Monday/Thursday – Chest/Triceps
Incline Bench
Bench Press
Decline Press
Cable Crossover
Close-Grip Bench
Weighted Dip
Lying Triceps Extension
Tuesday/Friday – Legs/Shoulders/Traps
Squat
Leg Press
SDL
Leg Curl
Standing Calf Raise
Shoulder Press
Upright Row
Lateral Raise
Reverse Pec-Deck Flye
Barbell Shrug
Wednesday/Saturday – Back/Biceps/Forearms
Deadlift
Bent-Over Row
Wide-Grip Pulldown
Seated Row
Barbell Curl
Incline Dumbbell Curl
Preacher Curl
Reverse Curl
Seated Wrist Curl
Weeks 4, 8 and 12
Monday – Chest/Back/Calves/Abs
Cable Crossover – 4 x 12(drop set)
Bench Press – 4 x 15(drop set)
Incline Dumbbell Press – 4 x 12-15(drop set)
Incline Dumbbell Flye – 4 x 20-30(rest only 20 – 30 seconds between sets)
Donkey Calf Raise – 5 x 20(rest only 20 – 30 seconds between sets)
Seated Calf Raise – 5 x 20(rest only 20 – 30 seconds between sets)
Pull Over – 4 x 12
Dumbbell Row - 4 x 12-15
Wide Grip Pull Down – 4 x 12-15 superset with Reverse Grip Pulldown
Pull Over – 4 x 25
Wednesday – Legs/Shoulders
Leg Extension superset with Leg Curl – 4 x 15
Squat – 4 x 15
Leg Press - 4 x 15
Leg Extension – 5 x 25
Leg Curl – 5 x 25
Leg Press Calf Raise – 4 x 30
Seated Calf Raise – 4 x 30
Tri-set
Dumbbell Front Raise – 4 x 12-15
Dumbbell Bent-Over Lateral Raise
Overhead Press
Upright Row – 4 x 12-15
One Arm Cable Lateral Raise – 4 x 25
Friday – Arms/Traps
4 x 12-15
Cable Kickback
Bench Dip
Overhead Dumbbell Extension
Standing Barbell Curl
Incline Dumbbell Curl
Dumbbell Preacher Curl
Cable Overhead Extension superset with Standing Cable Curl – 4 x 30
Barbell Wrist Curl – 4 x 25
Barbell Reverse Wrist Curl – 4 x 25
Dumbbell Shrug – 5 x 25
Behind Back Shrug – 5 x 25
Any program IMO that trains legs with any other bodypart or trains chest and back together was written by a jackass who hasn't a clue to proper training.
liftsiron is a fictional character and should be taken as such.
What would you suggest then? Im getting tired of my one body part per day routine and Im not seeing any more results. I was looking for something new.
I like the basic push/pull
Day 1 Chest, triceps
Inc Barbell or DB presses 6 sets 6-12 reps
Flat Barbell or DB presses 6 sets 6-12 reps
pec deck 4 sets 6-12 reps
close grip E-Z bar presses 4 set 6-12 reps
DB tricep ext. 4 sets 6-12 reps
tricep pushdowns 4 sets 6-12 reps
Day 2
Back biceps
Bent BB rows 6 sets 6-12 reps
seated rows 6 sets 6-12 reps
lat pulldowns 6-8 sets 6-12 reps
Alt DB curls 4 sets 6-12 reps
bicep machine curls 4 sets 6-12 reps
Day 3
Shoulders traps
military presses 6 sets 6-12 reps
side laterals 4 sets 6-12 reps
reverse pec deck 4 sets 6-12 reps
BB shrugs 6 sets 6-12 reps
seated DB shrugs 4 sets 6-12 reps
Day 4
45 leg press 8 sets 12-20 reps
leg ext 6 sets 12-20 reps
leg curls 6 sets 12-20 reps
you can take a day or two of rest b/t days 2 and 3 if you need to.
liftsiron is a fictional character and should be taken as such.
Where are the squats?? Gotta have them
Where are the squats?? Gotta have them
Do them on leg day! This was just a rough guideline.
liftsiron is a fictional character and should be taken as such.
lifstiron, how do you feel about alternating sets with chest/back? ive done it a few times as a change of pace to normal workouts. maybe for a month to shake the routine up a little bit. just a thought.
Bench or Incline barbell Presses 6x8-12
alternate with
Weighted Chins 6x4-6
Flat Bench or Incline Dumbell Presses 4x8-12
alternate with
Barbell Bent-over rows 4x8-12
Weighted Dips 3x8-12
alternate with
Seated Rows 3x8-12
Incline or Flat bench Flyes 3x10-15
alternate with
Pulldowns 3x10-15
a rest of 2 minutes between each set seems to be enough recovery to get through the workout. i noticed after completing these workouts a nice all over upper body pump. usually i would take a day off before and after (maybe just cardio on the off days) to add a little extra rest. just wondering what you thought of this or am i a jackass too.
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