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caladin
09-11-2002, 03:21 PM
Here is my workout! Would you add or take anything away if you where to utilise this?

thanks!

just lookin for some insight.. maybe round out the edges since I relize that we all respond diffently to workouts.


+++++++++++++++++++++++++
Monday & Thursday
LOWER BACK “Monday Only”
Dead lifts 4x15, 12, 10, 8

UPPPER BACK
Bent over Row 4x8
Pull-ups 4x8
Low Cable Rows 4x8
One Armed Eccentric Chin-ups 6x2-4

BICEPS
Standing Barbell Curls 4x8
Seated Incline Dumbbell Curls 4x8

+++++++++++++++++
Wednesday and Saturday
ROTOR CUFF
Cuban Rotation 3x10

SHOULDERS
Dumbbell Presses 4x8
Standing Dumbbell/ Cable Side Lateral Raises 2-4x10
Side-Lying Dumbbell Rear Delt Raise 2x8

QUADS "Saturday Only"
Squats 4x8-12

HAMSTRINGS "Saturday Only"
Lying Leg Curls 4x8

GLUTES /INNER THIGH "Saturday Only"
The Superset 2x
Lunges Dynamic 6-8 Reps
Lunges Static 4 Reps

+++++++++++++++++++
Tuesday and Friday
CHEST
Supine Dumbbell Bench Press 4x8
Incline Dumbbell Bench Press or Dumbbell fly’s 4x8
Limited Range Straight Arm Dumbbell Pullover’s 4x10
Weighted Dips 4x8

TRICEPS
Incline Bench Overhead Press Downs 4x8
+++++++++++++++++++
Back and Biceps Day One and Day Four
Chest and Triceps Day Two and Day Five
Shoulder and Legs Day Three and Day Six

Cardio, Forearms and Abs on Days 1, 3, 5

- Abs –
“Repeat this cycle 3 times”
Lower Abdominal Crunch 1x15
Leg Raise / Hip Up 1x15
Side Crunch 1x15 (Each side)
Knee Up 1x15
Lying Crunch 1x15
Back Hyperextension 1x15

“Active Rest Phase 2-3 Minutes”
Basic Abdominal Stretch
Stomach Vacuums

fitnessbuff
09-11-2002, 03:37 PM
i would add more sets in your back routine, you should be hitting about 16-18 sets total for back. You need to add more shoulder excersises as well. YOu are not hitting your front delts what so ever. I usuall do this for shoulders.
4 sets press machine
2 sets press machine behind the neck.
3 sets front laterals, front delts
3-4 sets side laterals, side delts.
now that is about 13 sets total as suppose to your 8 sets. As you said people respond differently, i guess my body responds better to more sets. You are not as likely to over train when on AS. I think you need to add more sets oval in my opion.

caladin
09-11-2002, 05:59 PM
I assusme the the front head was gettig enough stimualtion from these two exercise :
Supine Dumbbell Bench Press
Incline Dumbbell Bench Press

But I did increase the Side laterals to 4 sets!


Also as for the back I was thinkin of including "One Armed Eccentric Chin-ups" (6x2-4Reps) those should allow me to overcome any sticking points in my Pullups/chinups and allow me to hit my back in a new painfull way!

fitnessbuff
09-11-2002, 07:01 PM
ya, i have a hard time with back. I have a screwed up back physically. U seem to know what u r doing. any how...good luck

rippedchef
09-12-2002, 02:40 PM
too much -too many sets-wheres the recovery?-#'s of sets is immaterial-training to failure and allowing full recovery is key to growth on or off gear-a good "general" rule that is a compromise really of the 2 camps(shitload of sets vs. as few as possible w/ max weights) is 3 sets per part-8-10 reps-when you can do 3 sets to 10-the weight goes up that way you are ALWAYS increasing either reps to get to 10 or weight when you do get to 10-kinda lets you start in the middle-keep a training log and see how you respond -drop sets-see how you respond-add sets see how you respond then you can figure out whats best for you!!-Good Luck and no matter the program-intensity+recovery+diet=$