jadakris31

on a standard push pull legs off (maybe 2 off) repeat workout plan how many sets per body part is recommended by everyone?

squanto

i do around 10 for big muscles, less for small. about 18-20 total sets per workout.

jadakris31

do you do chest/shoulders/tris? back/bis?

squanto

yep.
"POWER" - (4-6 reps) (modify next time to meet criteria better)

3/15/04
db press - 78 - 7,5,5
incline bench - 165 - 6,5,4
full incline flyes - 65 - 2, 54 - 6,4
perp rows - 65 (11,5.5,3) - 8,7,6
upright rows - 132 - 10,9,9
skull crushers - 106 - 3, 100 - 6,4

3/17/04
squats - 150 - 12,10,9,9
leg curl - 135 - 7,5,4,3
leg extension - 110 - 7,6,4,4
leg lift(10) - 19,16,9
double crunch(10) - 15,14,12
bicycle - 47,45,40

3/19/04
strait-leg deadlifts - 172 (33,22,3) - 10,10,10,10
dumbell row - 97 (33, 3) - 7,5,3
wide pullups - 5,4,3
close chins - 4,3,3
barbell curl - 106 (22,3)- 6,4
preacher curl - 105 - 7,5
french preacher curl - 86 - 6,5,4
next week - if pullups dont go up, take 1 set off pulls, 1 set off chins
---------------------------------------------------------------------------

REP RANGE (6-12 reps) 4-0-2-0 motion

3/22/04
(3)incline db bench - 59 (11,5.5)- 7,6,6
(3)incline bench - 154 (44,5.5) - 4, 143 - 5,4
(2)flyes - 48 - 9,7
(2)dumbell military press - 48 - 5,4
(3)bent lateral - 48 - 1, 32 - 10,9 ---------just 2 sets next week
(2)sitting side lateral - 16 (just 5s)- 12,9
(3)cg bench - 99 - 10,7

3/25/04
squats - 120 - 12,11,10,10
leg curl - 110 - 8, 100 - 8,7,6
single leg extension - 135 - 10,9, 125 - 8,7
leg lift(10) - 12,9,7
double crunch(10) - 8,7,6
side raises - 5,4,4

3/26/04
straight deadlifts - 128 (11,22) - 12,11,10,9
dumbell row - 70 (22) - 7,6,5
wide pullups - 4,3,2
close chins - 3,3,3
barbell curl - 78 (11)- 10,8,7
french barbell curl - 66 - 9,7,6
-----------------------------------------------------------------------------

SHOCK (8-10 reps, last dropset keep between 6-8)

3/29/04
(2)flyes 58 (11,5) =AND= incline bench 154- 9-6, 6-3
(1)incline flyes 52 =AND= incline db (same)- 6,5
(3)db press dropset - 10,7,7 at 46,40,34

(1)seated side lateral 32(10,3) =AND= bb military press 100(22)- 7-8
(2)front raise 26 (10) =AND= upright row 110 (22,5)- 8-10, 7-9
(3)reverse fly dropset 54(11,3) - 6,7,7 at 48,36,32

(2)tricep extension 89(11,5.5)=AND= cg bench 110(22,5.5)- 5-10, 5-6
________
3/31/04
(3)leg curl 125 =AND= lunges 100,111 - 8-8, 6-6, 7-6
(3)leg extension 150 =AND= squats 122 - 14-12, 12-9, 11-9
(2)leg lift =AND= double crunch - 15-9, 12-7
(2)side raise =AND= bicycle- 6-25, 5-20

DONT do what i do. this is my first week of gopros routine, and it needs work definately.this is just to give you an idea of what is reasonable to me....

jadakris31

but how often are you lifting these bodypartys?

squanto

once a week. shit my bad, i didnt read the first post well. i find this frequency works for me tho.... i thought 3 days in a row is no good for your CNS?

jadakris31

im gonna start next week with

Chest triceps
off
back biceps
legs
off
repeat

i think

Jezziah

Shoulders?

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squanto

ya thats about what i do... but in 7 days instead of 6. mon chest/tri shoulder, wed legs, fri back/bi/forearms. seems to work for me.. the one day ahead would probably help you, but for me its just hard to switch the days i workout, i like to keep them constant.

ALBOB

This isn't so much a rule as a guideline. Some people can go days and days in a row with no ill effect. (They're VERY rare.) You just need to pay attention to your body. If you're starting to get weaker, can't sleep, lose your appetite, etc. you're probably pushing it a bit too hard.

Rules? You mean we have RULES for that???

jadakris31

i meant chest/shoulders/triceps