Hi Guys. I removed all the lower body exercises from the Lee Hayward 12 weeks program, and I came up with the following. Please don't start telling me that I should train the lower body too. I already had too many of these conversations. I am familiar with all the arguments and I decided I will not train the lower body.
What I want you to tell me after a glance or two, is how balanced this program is. For example for me it seems that the shoulders are trained too much. But I'm definitely not an expert, so I don't know.
Now you don't have to check each month, just glance at some month and tell me if you think its balanced.
Thanks a lot!
P.S. This is a 1 day on 1 day off program (rest after each day).
Month 1
Day 1
Leg raises: 5x10
Wide grip pull downs: 3x15
Hyper extensions: 4x10
Pull down ab crunches: 4x15
Barbell Wrist curl: 4x10
Incline sit ups: 3x10-20
Day 2
Incline barbell bench press:*5x5
Seated dumbbell shoulder press:*5x8
Bicep cable curls (from low pulley): 5x10
Tricep push downs (using straight bar attachment): 5x10
Bent over dumbbell lateral raises:*3x10-15
Day 3
Incline dumbbell bench press: 4x10
Dumbbell side lateral raises: 4x10
Bicep dumbbell curls: 4x12
Tricep push downs (with rope attachment): 4x12
Barbell upright rows: 3x15
Month 2
Day 1
Incline sit ups: 3x10-20
Bent over barbell rows:*5x8
Barbell shoulder shrugs:*5x10
Seated cable rows: 4x15
Leg raises:*4x12
Barbell Wrist curl: 3x12
Day 2
Decline barbell bench press:*5x5
Seated barbell shoulder press (i.e. military press): 5x8
Preacher barbell curls:*5x10
Lying tricep extensions (with the EZ bar): 5x10
Cable upright rows (from the low pulley): 3x15
Day 3
Crunches: 4x25+
Flat dumbbell bench press: 4x10
Dumbbell front lateral raises:*4x10
Bicep barbell curls: 4x12
Tricep push downs: (with V bar attachment): 4x12
Close grip pull downs:*4x15
Month 3
Day 1
Chin ups: 4 x as many as possible
Pull down ab crunches:*5x10
Chest supported row: 4x10
Hyper extensions:*4x10
Leg raises: 5x10
Barbell Wrist curl: 5x8
Day 2
Flat barbell bench press: 5x5
Bent over dumbbell lateral raises:*4x10
Dumbbell side lateral raises:*4x10
Dumbbell front lateral raises:*4x10
Bicep cable curls (from low pulley): 5x10
Tricep push downs (using straight bar attachment): 5x10
Day 3
Pull down ab crunches:*4x15
Dumbbell bench press on the stability ball:* 4x10
Dumbbell shoulder press sitting on the stability ball:*4x10
EZ bar bicep curls:*4x12
One arm over head dumbbell extensions:*4x12
One arm dumbbell rows:*3x15
Month 4
Day 1
Incline sit ups:*5x15
Wide grip pull downs:*4x10
Leg raises:*5x15
Seated cable rows: 4x10
Barbell Wrist curl: 4x12
Pull down ab crunches:*4x15
Day 2
Dips: 5x5
Chin ups: 4 x as many as possible
Side lateral raises: 4x10
Seated barbell shoulder press (i.e. military press): 4x10
Bicep dumbbell preacher curls:*5x10
Tricep push downs (using rope attachment): 5x10
Day 3
Push ups with feet elevated on the stability ball: 4 x as many
Seated dumbbell shoulder press: 4x10
Standing one arm dumbbell curls: 4x12
One arm over head dumbbell extensions:*4x12
Close grip pull downs:*4x15
What I want you to tell me after a glance or two, is how balanced this program is. For example for me it seems that the shoulders are trained too much. But I'm definitely not an expert, so I don't know.
Now you don't have to check each month, just glance at some month and tell me if you think its balanced.
Thanks a lot!
P.S. This is a 1 day on 1 day off program (rest after each day).
Month 1
Day 1
Leg raises: 5x10
Wide grip pull downs: 3x15
Hyper extensions: 4x10
Pull down ab crunches: 4x15
Barbell Wrist curl: 4x10
Incline sit ups: 3x10-20
Day 2
Incline barbell bench press:*5x5
Seated dumbbell shoulder press:*5x8
Bicep cable curls (from low pulley): 5x10
Tricep push downs (using straight bar attachment): 5x10
Bent over dumbbell lateral raises:*3x10-15
Day 3
Incline dumbbell bench press: 4x10
Dumbbell side lateral raises: 4x10
Bicep dumbbell curls: 4x12
Tricep push downs (with rope attachment): 4x12
Barbell upright rows: 3x15
Month 2
Day 1
Incline sit ups: 3x10-20
Bent over barbell rows:*5x8
Barbell shoulder shrugs:*5x10
Seated cable rows: 4x15
Leg raises:*4x12
Barbell Wrist curl: 3x12
Day 2
Decline barbell bench press:*5x5
Seated barbell shoulder press (i.e. military press): 5x8
Preacher barbell curls:*5x10
Lying tricep extensions (with the EZ bar): 5x10
Cable upright rows (from the low pulley): 3x15
Day 3
Crunches: 4x25+
Flat dumbbell bench press: 4x10
Dumbbell front lateral raises:*4x10
Bicep barbell curls: 4x12
Tricep push downs: (with V bar attachment): 4x12
Close grip pull downs:*4x15
Month 3
Day 1
Chin ups: 4 x as many as possible
Pull down ab crunches:*5x10
Chest supported row: 4x10
Hyper extensions:*4x10
Leg raises: 5x10
Barbell Wrist curl: 5x8
Day 2
Flat barbell bench press: 5x5
Bent over dumbbell lateral raises:*4x10
Dumbbell side lateral raises:*4x10
Dumbbell front lateral raises:*4x10
Bicep cable curls (from low pulley): 5x10
Tricep push downs (using straight bar attachment): 5x10
Day 3
Pull down ab crunches:*4x15
Dumbbell bench press on the stability ball:* 4x10
Dumbbell shoulder press sitting on the stability ball:*4x10
EZ bar bicep curls:*4x12
One arm over head dumbbell extensions:*4x12
One arm dumbbell rows:*3x15
Month 4
Day 1
Incline sit ups:*5x15
Wide grip pull downs:*4x10
Leg raises:*5x15
Seated cable rows: 4x10
Barbell Wrist curl: 4x12
Pull down ab crunches:*4x15
Day 2
Dips: 5x5
Chin ups: 4 x as many as possible
Side lateral raises: 4x10
Seated barbell shoulder press (i.e. military press): 4x10
Bicep dumbbell preacher curls:*5x10
Tricep push downs (using rope attachment): 5x10
Day 3
Push ups with feet elevated on the stability ball: 4 x as many
Seated dumbbell shoulder press: 4x10
Standing one arm dumbbell curls: 4x12
One arm over head dumbbell extensions:*4x12
Close grip pull downs:*4x15