Thread: Workout Routine

There are no muscles that don't require rest. Your abs are muscles just like any other, they aren't special. If you overwork them they'll get damaged just like anything else.

Theres no reason or benefit to training the abs so often anyway, really. If you're looking for a six-pack all you need to do is reduce your bodyfat and that's a product of diet management, not training.

That said, your program needs a lot of work. Its far to focused on pressing exercises and that sort of imbalance can lead to posture problems or injuries. This also applies to your lower body, where is the posterior chain work?

Theres also no need to dedicate a whole day to training your arms. They're tiny muscles and will get worked enough in big upper body exercises like rows and presses.

If you want to follow a bodybuilding/hypertrophy route my advice would be a four day split something like this:


Monday - Squats, Leg Press, Lunges, Leg Extensions, Calves
Tuesday - Bent Over Rows, Pullups, Inverted Rows, Shrugs, Curls
Wednesday - Off
Thursday - Deadlifts, Good Mornings, Hyperextensions, Leg Curls, Calves
Friday - Bench Press, Military Press, Dumbell Bench, Lateral Raise, Tricep Extensions
Saturday - Off
Sunday - Off


For the first exercise in each session do 5x5, for the second and third do 3x10, and for the other two do 3x15. Its a lot of work, but if you eat a shitload and get quality rest you'll pack on plenty of size with this program.

The differences are simply a better balance between all the major muscle groups (not only will this help with injury prevention, but it'll also look a lot more balanced in terms of aesthetics), more focus on compound exercises (these build the most muscle, nuff said), and more rest (you grow outside the gym, not inside it). Its still less than 20 sets a session, which for me is the golden rule.

Advantages of this split (as well as above) is a mix between heavier work with the 5x5 exercises, volume for compounds with 3x10, and theres still enough high-rep isolation for areas that generally need it with 3x15.

Originally Posted by Gazhole

There are no muscles that don't require rest.

I guess you keep that defibrillator on hand huh

Originally Posted by Gissurjon

I guess you keep that defibrillator on hand huh

The heart is cardiac muscle and obviously not in context. We're talking about weight training here, keep up!

A fountain of knowledge you are!

Originally Posted by Gissurjon

A fountain of knowledge you are!

And you are Yoda.

Originally Posted by Gazhole

And you are Yoda.

I wish! that dude has redicilous strength to bodyweight ratio