DOMS

I've decided to use the level 1 program outlined in Arnold's book (with one or two small modifications).

If you'd care to provide any insights into this workout, I'd greatly appreciate it.

Please note that my goal is to bulk up. I'm not seeking definition at this point.

Body Building Routine

Note: unless otherwise specified, all exercises are done 4 sets to failure with a goal of 8 – 12 reps averaged over the four sets.


Monday & Thursday (total sets: 28)
Chest
- Bench Press
- Incline Press
- Flies


Back
- Pullovers
- Bent-over Rows


Power Training
- Deadlifts (3 sets to failure with a goal of 10, 6, and 4 reps)

Abdominals:
- Crunchies (5 sets of 25)


Tuesday & Friday (total sets: 43)
Shoulders
- Barbell Clean and Press
- Dumbbell Lateral Raises

Power Training
- Heavy Upright Rows (3 sets to failure with a goal of 10, 6, and 4 reps)
- Push Presses (3 sets to failure with a goal of 6, 4, and 2 reps)

Upper Arms
- Standing Barbell Curls
- Seated Dumbbell Curls
- Close-Grip Press
- Standing Triceps Extensions with Barbell


Forearms
- Wrist Curls
- Reverse Wrist Curls (with EZ bar)


Abdominals
- Reverse Crunchies (5 sets of 25)


Wednesday & Saturday (total sets: 27)
Thighs
- Squats
- Lunges
- Leg Curls

Calves
- Standing Calf Raises (5 sets to failure, with a goal of about 15 per set)


Power Training
- Straight-Leg Deadlifts (3 sets to failure with a goal of 10, 6, and 4 reps)
- Good Mornings (3 sets to failure with a goal of 10, 6, and 4 reps)


Abdominals
- Side Crunchies




Thanks for any tips.
Conrad

gwcaton

Probably just a typo but on your back wo did you mean pullups or chinups instead of pullovers ?

My opinion, choice of exercises are good by me but seems like a lot of sets .

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madden player

Put chin ups back in for your back like the routine states (if you are not strong enough to reach your desired 8-12 rep range use the pulldown machine).

I am assuming you are an advanced lifter because the routine is TOUGH. If you know what kind of physical punishment your body can recover from go for it. Experiment with this routine. The routine should be very productive if you are capable of handling such a workload...at the first signs of overtraining ditch the routine, rest a week.

DOMS

I chose pullover for the lats because I needed a free weight exericse to work the lats as I don't have access to all the right equipment.

I read here http://www.exrx.net/WeightExercises/...BPullover.html that this was a lat exercise.

If you could reccomend a good substitute I'd appreciate it.

Any advise as to where I should shave a set or two?

Thanks.

P-funk

I do pullovers for my back.

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http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

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madden player

In the encylopedia there are to variations of the pullover: Straigtht-Arm pullovers (Purpose of the exercise: to develop the pecs and expand the rib cage.) pg 339

Bent-Arm Pullovers with barbell (purpose of exercise: To work the lower lats and the serratus...also stretches the chest and helps widen the rib cage.) pg 378

The book has many free weight exercises to work the lats...find something to do chins with, it is not hard to figure something out...you got to experiment.

I really think you have to find out where to shave a set or two...if you are an advanced lifter you will instinctively individualize the routine to best suit you...again experiment.

Good luck.

DOMS