sikunt

hey guys ive been following this program for some time now and it has given me some improvements but id like to get some feedback on it. Any suggestions ??? Thanx

Workout 1: Chest/Triceps

Benchpress: Warm up with really light weight up to 12 reps
Set 1: Medium weight 10 reps
Set 2: Heavy weight 8+ reps
Set 3: Very heavy weight 6+ reps

Incline Benchpress or dumbbell press|change every 4 weeks
Set 1: Medium weight 10 reps
Set 2: Heavy weight 8+ reps
Set 3: Very heavy weight 6+ reps

Superset Flys / Dips every 4 weeks change to incline flys
Set 1: Heavy weight 8-10 reps on each
Set 2 : Very Heavy weight 6+ reps on each

Cable Crossovers:
Set 1: Medium Weight 12 reps
Set 2 : Heavy weight 10 reps
Set 3 : Very heavy weight 8 reps

Tricep Pushdowns/Overhead rope extensions change every 4 weeks
Set 1: Medium Weight 12 reps
Set 2 : Heavy Weight 10 reps
Set 3 : Very Heavy weight 8 reps

Reverse One arm pushdowns:
Set 1 : Medium weight 12 reps
Set 2 : Heavy weight 10 reps
Set 3 : Very Heavy weight 8 reps


Workout 2 : Back/Biceps

EZ bar curls:
Set 1 : Medium weight 12 reps
Set 2 : Heavy weight 10 reps
Set 2 : Very heavy weight 8 reps

Seated row:
Set 1 : Medium weight 12 reps
Set 2 : Heavy weight 10+ reps
Set 3 : Very heavy weight 8+ reps


Lat pulldowns:
Set 1 : Medium weight 12 reps
Set 2 : Heavy weight 10+reps
Set 3 : Very heavy weight 8+ reps

Dumbell Shrugs:
Set 1 : Medium Weight 12 reps
Set 2 : Heavy weight 10+ reps
Set 3 : Very Heavy weight 8+ reps
Set 4 : Very Heavy weight 6+ reps

Hammer Curls :
Set 1 : Medium weight 10+ reps
Set 2 : Heavy weight 8+ reps
Set 3 : Very heavy weight 6+ reps

Concentration curl :
Set 1 : Heavy weight 8+ reps
Set 2 : Heavy weight 8+ reps
Set 3 : Heavy weight 8+ reps


Workout 3: Legs/ Shoulders

Leg press:
Set 1 : Light weight 15 reps warm-up
Set 2 : Medium Weight 12 reps
Set 3 : Heavy weight 10 reps
Set 4 : Very Heavy weight 8 reps

Calf raises:
Set 1 : Light weight 15 reps warm-up
Set 2 : Medium weight 12 reps
Set 3 : Heavy weight 10 reps
Set 4 : Very heavy weight 8 reps

Dumbell shoulder Press:
Set 1 : Light weight 12+ reps warm-up
Set 2 : Medium weight 10+ reps
Set 3 : Heavy Weight 8+ reps
Set 4 : Very Heavy weight 6+ reps





Lateral Raises :
Set 1 : Light weight 15 reps
Set 2 : Medium weight 12+ reps
Set 3 : Heavy weight 10+ reps
Set 4 : Very Heavy Weight 8+reps

Front shoulder raises :
Set 1 : Light weight 15 reps
Set 2 : Medium weight 12+ reps
Set 3 : Heavy weight 10+ reps
Set 4 : Very Heavy weight 8+ reps

Seated lateral raises :
Set 1 : Light weight 15 reps
Set 2 : Medium weight 12+ reps
Set 3 : Heavy weight 10+ reps
Set 4 : Very Heavy Weight 8+reps

Cable Lateral raise:
Set 1 : Medium weight 12 reps
Set 2 : Heavy weight 10 reps
Set 3 : Very heavy weight 8 reps


* Abs after every workout

NOTD

That's all the feedback you need.

sikunt

LOL hehe thanx but as i said i have seen some improvements but not on my chest. Do you see anything wrong with my chest routine. My arms get bigger every week but im lacking in the chest department?!?!?!?!?!

Tha Don

yo man i have a very similar 3 day split routine... however i do my chest and bi's then back and tri's

I've been told because chest works tri's as well they are already fatigued before you start to work on them, so to split them up (same with back and bi's).... however I see how people could prefer doing the plan your on, as they will be doing extra sets before to overload/warm-up and rip that muscle (the bis or tris). But if your arms are growing on that then you might as well keep it the same for the meantime.

I have the same problem wit my chest, I swear it has lost size since I stopped training it as often (I always used to start on the chest when I was doing my total body newbie workouts every other day). So I think I should be hitting my chest more than once a week now.... so in 'workout 3' I put some machine bench and pec decs inbetween my shoulders and legs. My chest feels a lot stronger (I can only think because my chest is more used to the heavy training i have done on it over the last few years, always putting it first etc... it now needs to be worked out more often to keep seeing gains)

I also do some extra shoulder presses on a monday to keep that going (my chest and shoulders are the 2 places i really need to get bigger on, i still look a big narrow up top). My shoulders also feel much stronger on a fri because of this.

umm try that technique of adding a few extra sets in here and there on the muscles you want to build up a bit faster on/struggling to gain on

gr81

where are the squats???

Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

sikunt

lol
Even thought squats and Deadlifts are great excersise they hurt my lower back to much so i dont bother.
And im not so fussed about my legs any way, chest is what is frustrating me. My arms seem to not wanna stop growing
lately....hmmmmmmmmmm