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Starting a New Program. Would like some feedback.


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Posted by: LoadedBats

After a few months of off and on training due to a busy work schedule, i have a stretch of 4 months were i don't have to travel at all with work. So i'm going to start a different program. In the past i have trained 4 weeks on with a one week lay off (or a light deloading week)

My old program was:
Mon - Upper - Heavy
Tues - Lower - Heavy
Wed - Off
Thurs - Upper - Light
Fri - Lower Light

I'm not gonna detail all the older stuff except that i used systems such as 5x5 (same weight for all sets - 90 second Rest intervals) using BB bench, Squats, Pullups, DB Militaries, RDL's for the Heavy Days. Most other exercises would be 3 or 4 sets of 8-12 (again, same weight for each set, but with 30 - 60 seconds Intervals) On light days.

The new Program I'm Considering just for a change of pace, and because I've seen it posted before and liked the layout, goes something like this (keep in mind this isn't exact yet, It's a rough Draft, I'm looking for some inquieries/Ideas):

Mon - Upper Horizontal Push, Horizontal Pull:
BB Bench or Chest Dips: 5x5 or 3X8
BB Incline or DB Incline: 3X8
T-bar rows/Bent over rows: 5x5 or 3X10
Seated Pulley Rows/one arm DB rows: 3x10
Rear Delt machine or bent over laterals for some scapular work: 3-4x10

Tue - Lower Quad dominant
Deep Barbell Squats - 5x5, or 3x8
Lunges/Hack squats/Front Squats - 3x8-12
Standing Calve raises - 4x15

Wed - Off

Thur - Upper Vertical Push, Vertical Pull
DB Militaries/BB Militaries - 5x5 or 3x8-12
Db Laterals (yes i know it's not exactly a push) - 3x10-12
Pullups/Chin-ups - 5x5
Closegrip Pulldowns - 3x8-12

Fri - Lower Ham Dominant
Deadlift/RDL's - 5x5 or 3-4x8
HamCurls - 4x8-12
Calve Raises - 4x15

Direct Arm work will be thrown in once a week not sure where yet. Ab work will be done twice a week on lower body days Weighted Crunches/leg raises etc. Let me hear some INTELLIGENT opinions. This isn't set in stone just yet. Thanks guys.


Posted by: mike456

It is very good, the only thing I would change about it is drop the DB laterals and do a nother overhead pressing movement such as arnold press.

Also on thursday add in a fly movement to balance out the rear delt machine.

And for the arm Isolation work do curls on monday and extensions on thursday


Posted by: drbenroth

thats almost exactly what i do
antagonistic, equal and opposite exercises on the same day seems to make a lot of sense to me.

howabout upright row instead of laterals


Posted by: mike456

Quote:
Originally Posted by drbenroth
thats almost exactly what i do
antagonistic, equal and opposite exercises on the same day seems to make a lot of sense to me.

howabout upright row instead of laterals
definitly a no on the upright rows, then he will have 3 vertical pulling movements and only 1 vertical pushing movement, also it is a dangerous exercise. He can either add triceps dips or another overhead pressing movement.


Posted by: Gazhole

Looks good.

Id go with dips, myself.


Posted by: LoadedBats

Thank you guys for the responses. As far as the second shoulder movement. I have done upright rows in the past with success, but like stated, i kinda wanna veer away from them for now. To be honest, I might do (and i know this is a big no no for most) Behind the neck presses, or maybe even use Machine presses.....there is a hammer strength at my gym, though i've never used it before.....i'll keep your suggestions in mind, and see what i like best.


Posted by: mike456

you don't have to do overhead press, just do any vertical pushing movement, like dips.


Posted by: CowPimp

When you say light, how light?

I think it looks good, but I would do something like this:

Monday - Heavy
Tuesday - Light
Thursday - Light
Friday - Heavy

Next week...

Monday - Light
Tuesday - Heavy
Thursday - Heavy
Friday - Light


That way you aren't always going balls to the wall for horizontal upper body movements and quad-dominant exercises only.


Posted by: mike456

Quote:
Originally Posted by CowPimp
When you say light, how light?

I think it looks good, but I would do something like this:

Monday - Heavy
Tuesday - Light
Thursday - Light
Friday - Heavy

Next week...

Monday - Light
Tuesday - Heavy
Thursday - Heavy
Friday - Light


That way you aren't always going balls to the wall for horizontal upper body movements and quad-dominant exercises only.
I think he said that was his old routine.


Posted by: CowPimp

Quote:
Originally Posted by mike456
I think he said that was his old routine.
Oh, I think you're right. Heh.


Posted by: LoadedBats

CP, You were referring to my old routine. With the newer i wouldn't really be having Light days (Mainly because each movement is directly involved once a week rather than twice with my old routine) As you can see, the FIrst exercise for each movement (for example - BB bench, T-rows, Squats, RDL, MIlitairies, Pull-ups) would be utilized with a heavier load like 5x5 - and the second exersice for the movement would be a moderate load with 3x8-12....something like that.


Posted by: CowPimp

Quote:
Originally Posted by LoadedBats
CP, You were referring to my old routine. With the newer i wouldn't really be having Light days (Mainly because each movement is directly involved once a week rather than twice with my old routine) As you can see, the FIrst exercise for each movement (for example - BB bench, T-rows, Squats, RDL, MIlitairies, Pull-ups) would be utilized with a heavier load like 5x5 - and the second exersice for the movement would be a moderate load with 3x8-12....something like that.
Gotcha. I would still implement unloads in some form or fashion. Not necessarily every week, though undulating intensity like that is certainly a good way to do things.



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