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Rapid Fire workout or not?


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Posted by: visionsect

Alright ya'll...I am in desparate need of help here. I have read so many different opinions and threads about programs, I am not sure which to really believe. I have two different programs that I have focused on in the past 3 months or so. One is a 6 day on, 1 day off called the Brandon Lee Rapid Fire workout it looks like this

Rapid Fire workout:
Mon- Chest/Triceps, Tues-Shoulders/Bis, Wed-Back/Legs...repeat Sun-off

Chest:Bench (4sets / 6-10 reps)
Incline Bench (4sets / 10reps)
Decline bench (4sets / 8-12reps)
Flyes (4sets / 12-16reps)

Triceps: Dips (4sets / 14reps)
Kickbacks (4sets / 10-12reps)
Rope pushdowns (4 sets / 12-15reps)

Biceps: Preacher curl (4sets / 10reps)
Standing DB curls (4sets / 10reps)
Standing hammer curl (3sets / 8reps)
Reverse curls (3sets / 8reps)

Shoulders: DB Shrugs (4sets/10-12reps)
DB Arnold press (3sets/8-10reps) or barbell overhead same reps
Lateral raise (2sets/10reps)
Front arm raise (2sets/10reps)

Back: One armed rows (3sets / 10-12reps)
Pulldowns (3sets / 10-12 reps)
Deadlifts (3sets / 8-10reps)
Bent over DB rows (2sets / 10reps)

Legs: DB Squats (3sets / 12reps)
Leg Curls (2-3sets / 12reps)
Leg Extensions (2-3sets / 12reps)
Calf stair raises (3-4sets / 10-12reps)

Or should I do the same exercises in lower sets (3 sets / 12reps) and group the body parts as so
Mon- Upper Push (chest, tris, shoulders)
Tues- cardio
Wed- Legs / abs
Thurs- cardio
Fri- Upper Pull (back, bi's, abs)
Weekend -off

Your help and tweaking would be greatly appreciated -Damion


Posted by: TJ Cline

Quote:
Originally Posted by visionsect View Post
Alright ya'll...I am in desparate need of help here. I have read so many different opinions and threads about programs, I am not sure which to really believe. I have two different programs that I have focused on in the past 3 months or so. One is a 6 day on, 1 day off called the Brandon Lee Rapid Fire workout it looks like this

Rapid Fire workout:
Mon- Chest/Triceps, Tues-Shoulders/Bis, Wed-Back/Legs...repeat Sun-off

Chest:Bench (4sets / 6-10 reps)
Incline Bench (4sets / 10reps)
Decline bench (4sets / 8-12reps)
Flyes (4sets / 12-16reps)

Triceps: Dips (4sets / 14reps)
Kickbacks (4sets / 10-12reps)
Rope pushdowns (4 sets / 12-15reps)

Biceps: Preacher curl (4sets / 10reps)
Standing DB curls (4sets / 10reps)
Standing hammer curl (3sets / 8reps)
Reverse curls (3sets / 8reps)

Shoulders: DB Shrugs (4sets/10-12reps)
DB Arnold press (3sets/8-10reps) or barbell overhead same reps
Lateral raise (2sets/10reps)
Front arm raise (2sets/10reps)

Back: One armed rows (3sets / 10-12reps)
Pulldowns (3sets / 10-12 reps)
Deadlifts (3sets / 8-10reps)
Bent over DB rows (2sets / 10reps)

Legs: DB Squats (3sets / 12reps)
Leg Curls (2-3sets / 12reps)
Leg Extensions (2-3sets / 12reps)
Calf stair raises (3-4sets / 10-12reps)

F


That workout is terrible, read the training stickys for good workout tips


Posted by: kenwood

workout sucks! fix it drop half that shit man.


Posted by: mike456

both suck do, upper/lower/off/upper/lower/off/off


Posted by: visionsect

Mike...thanks for the helpful input man...thats what I was needing and looking for.


Posted by: DOMS

Don't train body parts. Read this.

My hypocrisy knows no bounds...


Posted by: Dale Mabry

Quote:
Originally Posted by DOMS View Post
Don't train body parts. Read this.

My hypocrisy knows no bounds...
It knows it's bounds, it just chooses to put them on iggy.


Posted by: CowPimp

Read the stickies please.


Posted by: visionsect

Okay everyone...I think I have found a decent routine idea here. As I mentioned in some other posts, I am a school teacher so my time is limited. Thats why I have done a split in the way I have. See what you think now, and thank you for your suggestions so far. I read through the stickies. Great info.

Mon: Upper Push (chest, shoulders, tri's)
- DB bench press (3x12)
- Incline DB press (2x12)
- Arnold Press (3x10)
- lateral raise (2x10)
- dips (3x10)
- tricep pushdown (2x10)

Tuesday: Rest day

Wed: (Legs)
- DB Squats (3x12)
- Leg Curls (2x12)
- Leg Extensions (2x12)
- Calf Extensions (2x12)

Thurs: Rest Day

Friday: Upper Pull (back, bi's, abs)
- Pull Downs (3x12)
- Bent over DB Rows (2x10)
- One Arm DB rows (2x10)
- DB Shrugs (3x12)
- Hammer Curls (3x12)
- Situps (40-50)
- Reverse Crunch (40)

Weekend: OFF

This has to be an improvement from the Rapid Fire workout. Please say it is. This is what I have put together after reading the stickies. Thanks again


Posted by: CowPimp

Looks okay, but you should balance the pressing a pulling a bit better. Dips are not just a tricep exercise. Sure, they work the triceps hard, but count it as a pressing movement. I say do 2 sets of dips in place of the lateral raises.

I would also replace the shrugs with another compound pulling movement. That isn't going to balance out the dips or the overhead pressing.

Get some kind of lower body pulling movement in there that's a little more serious than leg curls. You want a movement where the prime articulation is hip extension. Deadlifts are my suggestion. I also think leg extensions are lame unless you have some kind of imbalance and your quads are weak, but even then I would probably stick with closed chain exercises more.

All in all, it looks a lot better. Thank you for taking the time to read the stickies!


Posted by: visionsect

Cow Pimp...you are da man! hehe..thanks a bunch for your suggestions. I will make the necessary subtractions and additions. Much appreciated. The stickies were a great help.


Posted by: Witchblade

Include barbell squats and deadlifts. Those badboys give so much neural reaction that they actually speed up your entire gaining process.


Posted by: CowPimp

Quote:
Originally Posted by visionsect View Post
Cow Pimp...you are da man! hehe..thanks a bunch for your suggestions. I will make the necessary subtractions and additions. Much appreciated. The stickies were a great help.
I hope things workout well for you.



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