Howdy hey, first off... I finally found a forum that I think I am gonna love!
I was just wondering what you peeps think of my training regiment.
Comments please.... except from that "Mule" guy.
Day 1 - Chest/Biceps
Flat Barbell Press 5 sets of 12,10,6,5,8
Incline Dumbbell Press 4 sets of 10,10,6,5
FlatBench Flyes 5 sets 12,10,10,10,14
Pullovers 4 sets 10,8,6,5
Biceps "21's"
Incline Bench Curls 5 Dropped sets (15reps)
Day 2 - Legs
Leg Extension (warmup 2 sets of 15)
Squat 4 sets 10,10,10,10
Leg Press 6 sets 12,10,8,6,5
Leg Extension 4 sets 10,10,10,6 (if I am lucky)
DAY 3 - OFF (Hoo-hah)
Day 4 - Back/Triceps
wide grip Pullups 50 reps (usually 5-7 sets)
Romanian Deadlift 4 sets 10,10,10,10
Close Grip Cable Row 6 sets 14,12,8,6,5,10
E-ZBar Bent Over Row 5 sets 10,8,6,5,8
Overhead Triceps Extension 4 sets 10,10,10,10
Bench Dips (with 45lb plates) dropped sets, usually start with 6 plates and drop a plate each time I hit "5"
Reverse grip Dumbbell Kickbacks 3 sets 8,6,5
Day 5 Shoulders/Traps
Military Press 5 sets 15,10,8,6,5
Front Lateral Raise 5 sets 10,8,6,6,10
Shoulder Shrugs 4 sets 10,10,10,10
Upright Rows 6 sets 12,10,8,6,5,10
Arnold Presses 4 sets 10,10,10,10
Bent-over Rear Lateral Raises 5 sets 10,10,10,10,10
Dumbbell Overhead Press 4 sets 10,8,6,10
Day 6 - OFF (Hoo-Hah)
Day 7 - Abs/Calves
Standing Clave Raise 4 sets 20,20,20,20
Seated Calf Raise 50 reps (usually 3-6 sets)
*ab circuit*
crunch 10, reverse crunch 10, oblique crunch 10, decline sit-up 10, hanging leg raise 10, pelvic thrust/crunch 10
(usually do two circuits, with about 3 minute rest)
Stairclimber 15 minutes
Posted by: Prince
Quote:
by Mr Smooth
Comments please.... except from that "Mule" guy.
that was funny!
First of all Welcome!
Second, what exactly is your goal? Size, strength, get lean, etc.?
Your volume is a bit high on the work-out, especially your shoulder work-out. Example, I would not do squats and leg press the same day. Drop some of those exercises on shoulder work-out too.
------------------ Just because the majority believes it, does not make it true!
<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Prince on 07-04-2001 at 09:03 AM]</font>
Posted by: Scotty the Body
Its not to bad, more volume than I do but if your progressing than thats all that matters.
Personaly, I like keeping my sets to 3 for larger muscles with one warm up set on the first exercise.
You've got alot of stuff there for shoulders, unless your your weak point, I'd cut it back a bit as they get worked doing chest and back already.
i like your split though.
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Just another day in the gutter
Posted by: Ginni
Welcome...
Posted by: Scotty the Body
Oh yeah, <FONT size="6">welcome to xtreme</FONT s>And your right about that Mule guy, he bad to the bone. hahahahahahahaha
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Just another day in the gutter
Posted by: TheSupremeBeing
Too many sets.
Lot's of redundancy, too.
------------------ Complex problems have simple, easy to understand, wrong answers.
Posted by: Mr Smooth
Thanx guys....that explains why I have been getting more "cut" instead of getting "HUGE"
Basically, I eat anything that isn't attached to the ground, I weigh 196lbs, 6'2" tall, and I am focusing more on getting that "v-taper" on my back than anything.....oh yeah.... I run to and from the gym, as the only gym in town is 5 miles away from my house.
Not too bad for a guy that was 228lbs in January, eh?!?
Posted by: Mule
What I do? Man I want to say something. RRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR RRRRRRRRRRRRRRRRRRRR!
Day 2 - Legs
Leg Extension (warmup 2 sets of 15)
Squat 4 sets 10,10,10,10
Leg Extension 4 sets 10,10,10,6 (if I am lucky)
DAY 3 - OFF (Hoo-hah)
Day 4 - Back/Triceps
wide grip Pullups 50 reps (usually 5-7 sets)
Romanian Deadlift 4 sets 10,10,10,10
Close Grip Cable Row 6 sets 14,12,8,6,5,10
Overhead Triceps Extension 4 sets 10,10,10,10
Bench Dips (with 45lb plates) dropped sets, usually start with 6 plates and drop a plate each time I hit "5"
Reverse grip Dumbbell Kickbacks 3 sets 8,6,5
Day 5 Shoulders/Traps
Military Press 5 sets 10,6,6,6,8
Front Lateral Raise 5 sets 10,8,6,6,10
Shoulder Shrugs 3 sets 10,10,10
Upright Rows 6 sets 12,10,8,6,5,10
Day 6 - OFF (Hoo-Hah)
Day 7 - Abs/Calves
Leg Press Machine Standing Calf Raise 4 sets 20,20,20,20
Seated Calf Raise 50 reps (usually 3-6 sets)
*ab circuit*
crunch 10, reverse crunch 10, oblique crunch 10, decline sit-up 10, hanging leg raise 10, pelvic thrust/crunch 10
(usually do two circuits, with about 3 minute rest)
Stairclimber 15 minutes
Posted by: bludevil
personally I still think your doing to many sets per bodypart. I wouldn't do over 3 sets per bodypart. but that's just my .02
that was funny!
