Pages: 1
Sample Workout Plan
(CLICK HERE here to view the original thread with full colors/images)
Posted by: OfficerFarva
Hey so here's a workout plan I found. Im most likely going to be on a cycle while I do this, which I'm discussing in the Anabolic Section. I'll be on for longer than 10 weeks so I was thinking maybe I could do weeks 1-2 when I'm on 11-12. Let me know what you think, when I come up with some ideas I'll post them up.
Weeks 1-2: Five-Day Training Split
Monday
Chest
Incline bench presses 3/6-8
Dumbbell bench presses 3/8-10
Decline dumbbell presses 3/8-10
Incline dumbbell flyes 3/12-15
Cable crossovers 3/12-15
Abs
Hanging leg Raises 3/to failure
Oblique Crunches 3/to failure
Cable Crunches 3/12-15
Tuesday
Legs
Squats 4/6-8
Hack Squats 3/8-10
Leg Presses 3/8-10
Leg Extensions 3/12-15
Romanian Deadlifts 3/8-10
Lying Leg Curls 3/12-15
Calves
Standing Calf Raises 3/10-12
Donkey Calf Raises 3/12-15
Seated Calf Raises 3/15-20
Wednesday
Back
Pullups 3/to failure
Barbell Rows 3/6-8
Wide-grip Pulldowns 3/8-10
Seated Cable Rows 3/8-10
Reverse-grip Pulldowns 3/10-12
Straight-arm Pressdowns 3/12-15
Thursday
Shoulders
Barbell Shoulder Presses 3/6-8
Dumbbell Shoulder Presses 3/8-10
Smith Machine Upright Rows 3/8-10
Dumbbell Lateral Raises 3/10-12
Reverse Pec Decks 3/12-15
Traps
Barbell Shrugs 3/6-8
Dumbbell Shrugs 3/8-10
Abs
Reverse Crunches 3/to failure
Crunches 3/to failure
V-ups 3/to failure
Friday
Triceps
Close-grip Bench Presses 3/6-8
Lying Triceps Extensions 3/8-10
Triceps Pushdowns 3/10-12
One-arm Overhead Dumbbell Extensions 3/12-15
Biceps
Barbell Curls 3/6-8
Preacher Curls 3/8-10
Incline Dumbbell Curls 3/10-12
Concentration Curls 3/12-15
Forearms
Barbell Wrist Curls 3/10-12
Barbell Reverse Wrist Curls 3/12-15
Weeks 3-4: 4-Day Split
Monday
Chest
Incline Bench Presses 3/6-8
Dumbbell Bench Presses 3/8-10
Incline Dumbbell Flyes 3/10-12
Cable Crossovers 3/12-15
Triceps
Close-Grip Bench Presses 3/8-10
Lying Triceps Extensions 3/10-12
Triceps Pushdowns 3/12-15
Abs
Hanging Leg Raises 3/to failure
Crunches 3/to failure
Tuesday
Legs
Squats 4/6-8
Leg Presses 3/8-10
Leg Extensions 3/12-15
Romanian Deadlifts 3/8-10
Lying Leg Curls 3/12-15
Calves
Standing Calf Raises 3/12-15
Seated Calf Raises 3/15-20
Thursday
Shoulders
Barbell Shoulder Presses 3/6-8
Smith Machine Upright Rows 3/8-10
Dumbbell Lateral Raises 3/10-12
Reverse Pec Decks 3/12-15
Traps
Barbell Shrugs 3/6-8
Dumbbell Shrugs 3/10-12
Abs
Hip Thrusts 3/12-15
Cable crunches 3/12-15
Friday
Back
Pullups 3/to failure
Barbell Rows 3/6-8
Wide-grip Pulldowns 3/8-10
Seated Cable Rows 3/10-12
Straight-arm Pressdowns 3/12-15
Biceps
Barbell Curls 3/8-10
Preacher Curls 3/10-12
Incline dumbbell curls 3/12-15
Forearms
Barbell Wrist Curls 2/10-12
Barbell Reverse Wrist Curls 2/12-15
Weeks 5-6: 3-Day Split
Monday
Chest
Incline Bench Presses 3/6-8
Decline Dumbbell Presses 3/8-10
Dumbbell Flyes 3/12-15
Shoulders
Barbell Shoulder Presses 3/6-8
Smith Machine Upright Rows 3/8-10
Reverse Pec Decks 3/12-15
Triceps
Close-grip Bench Presses 3/8-10
One-arm Overhead Dumbbell Extensions 3/12-15
Tuesday
Legs
Squats 4/6-8
Leg Presses 3/8-10
Leg Extensions 3/12-15
Romanian Deadlifts 3/8-10
Calves
Standing Calf Raises 3/10-12
Seated Calf Raises 3/12-15
Abs
Hanging Leg Raises 3/to failure
Cable Crunches 3/12-15
Wednesday
Back
Pullups 3/to failure
Seated Cable Rows 3/8-10
Wide-grip Pulldowns 3/12-15
Traps
Dumbbell Shrugs 3/10-12
Biceps
Barbell Curls 3/6-8
Concentration Curls 3/12-15
Forearms
Barbell Wrist Curls 3/10-12
Barbell Reverse Wrist Curls 3/12-15
Thursday
Chest
Dumbbell Bench Presses 3/8-10
Incline Dumbbell Flyes 3/10-12
Cable Crossovers 3/12-15
Shoulders
Dumbbell Shoulder Presses 3/8-10
Dumbbell Lateral Raises 3/10-12
Dumbbell Front Raises 3/10-12
Triceps
Lying Triceps Extensions 3/8-10
Triceps Pushdowns 3/10-12
Friday
Legs
Front Squats 4/8-10
Hack Squats 3/8-10
Leg Extensions 3/12-15
Lying Leg Curls 3/12-15
Calves
Seated Calf Raises 3/20-25
Leg Press Calf Raises 3/12-15
Abs
Oblique Crunches 3/to failure
Reverse Crunches 3/to failure
Saturday
Back
Barbell Rows 3/6-8
Reverse-grip Pulldowns 3/10-12
Straight-arm Pressdowns 3/12-15
Traps
Barbell Shrugs 3/8-10
Biceps
Preacher Curls 3/8-10
Incline Dumbbell Curls 3/10-12
Forearms
Barbell Reverse Wrist Curls 3/12-15
Weeks 7-8: 2-Day Split
Monday
Chest
Incline Bench Presses 3/6-8
Cable Crossovers 3/12-15
Back
Pullups 3/to failure
Seated Cable Rows 3/8-10
Shoulders
Barbell Presses 3/6-8
Dumbbell Lateral Raises 3/12-15
Traps
Barbell Shrugs 3/8-10
Abs
Hanging Leg Raises 2/to failure
Oblique Crunches 2/to failure
Tuesday
Legs
Squats 4/6-8
Leg Extensions 3/12-15
Lying Leg Curls 3/12-15
Calves
Standing Calf Raises 2/10-12
Seated Calf Raises 2/15-20
Biceps
Barbell Curls 3/6-8
Concentration Curls 3/12-15
Triceps
Close-Grip Bench Presses 3/6-8
One-arm Overhead Dumbbell Extensions 3/12-15
Thursday
Chest
Dumbbell Presses 3/8-10
Incline Flyes 3/10-12
Back
Barbell Rows 3/8-10
Reverse-Grip Pulldowns 3/10-12
Shoulders
Smith Machine Upright Rows 3/8-10
Reverse Pec Decks 3/12-15
Traps
Dumbbell Shrugs 3/10-12
Abs
Reverse Crunches 2/to failure
Crunches 2/to failure
Friday
Legs
Hack Squats 3/8-10
Leg Presses 3/8-10
Romanian Deadlifts 3/8-10
Calves
Seated Calf Raises 2/15-20
Donkey Calf Raises 2/12-15
Biceps
Preacher Curls 3/8-10
Incline Dumbbell Curls 3/10-12
Triceps
Lying Triceps Extensions 3/8-10
Triceps Pushdowns 3/10-12
Weeks 9-10: Whole-Body Split
Note: Don't train muscle groups in the same order every workout
Monday
Incline Bench Presses 5/6-8
Barbell Rows 5/6-8
Squats 5/6-8
Barbell Shoulder Presses 5/6-8
Barbell Curls 4/6-8
Close-Grip Bench Presses 4/6-8
Standing Calf Raises 4/10-12
Cable Crunches 4/10-12
Wednesday
Wide=Grip Pulldowns 5/12-15
Dumbbell Lateral Raises 5/12-15
Leg Extensions 4/12-15
Cable Crossovers 5/12-15
Lying Leg Curls 4/12-15
Triceps Pushdowns 4/12-15
Concentration Curls 4/12-15
Seated Calf Raises 4/15-20
Reverse Crunches 4/to failure
Friday
Smith Machine Upright Rows 5/8-10
Leg Presses 4/8-10
Dumbbell Presses 5/8-10
Seated Cable Rows 5/8-10
Romanian Deadlifts 4/8-10
Preacher Curls 4/8-10
Lying Triceps Extensions 4/8-10
Leg Press Calf Raises 4/12-15
Oblique Crunches 4/to failure
Posted by: gtbmed
I fail to see the point of a lot of the stuff in there.
First, there's a lot of unnecessary volume IMO. Second, why would you change your training split every few weeks but not really change any of the exercises or rep ranges involved? Maybe it will give you a stimulus, but it seems like a lot of hassle for a minimal benefit IMO.
(CLICK HERE here to view the original thread with full colors/images)
Sample Workout Plan
