Thread: What do ya'll think of this?

i would loose the 15 and 12 and go with a 10,8,6 and up your weight a lil

other than that looks great man

i tried this out yesterday...first time in a long time i was really sore. i'll probably modify it a bit, the reps like you said, and see how it works out.

I just drank my protein shake and I feel like I'm gonna puke. Now I have to eat in an hour...WTF. But I did gain 9 pounds in 3 weeks.

I used to do a workout very similar to this. Unless you're an experienced bodybuilder, I would forgo it. You're better off working at least two muscle groups per day. Something along the lines of:

Chest / Triceps
Legs
Back / Biceps
Traps / Deltoids

I made that change and my gains have happened faster that working just one muscle a day. I've been doing it this way for over five months and it's been great.

Starting two Mondays from now I'm converting to P/RR/S. w00t!

Good luck!

I do pretty much exactly the outline of that except I dont do nearly as much volume. I definetly see results every week. I dont do those same lifts either.

Cardio......once a week..........why bother?

Too many wimpy isolation exercises for triceps.
No rowing movements for the back.
Everything gets trained once a week but arms get trained twice weekly.........bad idea.

I also agree about the reps being too high..........the sets of 15 should be eliminated except on leg days.

well, then help me tweak it. i'm always looking for pointers.

Monday: Chest and Biceps
Chest:
1. Flatbench barbell press-(after a light warmup set)
4 sets of 8, 5, 5, 8-10 reps.
2.Incline dumbbell press-
4 sets of 8, 5, 5,10-12 reps.
3.Flat dumbbell flies-
3 sets of 10, 8, 12, reps.
Biceps:
1. Standing barbell curls-
3 sets of 8, 6,10-12 reps
2. Incline dumbbell curls-
3 sets of 8-10, reps.


3. Tuesday: Back and Triceps
Back:
1. Barbell Rows-
4 sets of 10,8,6,8 reps
2. Close grip pulldowns to the front-
3 sets of 12, 10, 8, reps.
3. Seated cable rows-
3 sets of 10, 8, 8, reps.
4. Hyper-extensions-
3 sets of 20, 20, 20 reps.
Triceps:
1. Skullcrushers-(after a light warmup)
4 sets of 10, 8, 6, 12 reps.
2. Bent-over cable extensions using a
rope-
3 sets of 15, 12, 10 reps.
3.Pressdowns-
3 sets of 12,10,8


Thursday: Legs
1. Squats-
5 sets of 15, 10, 8, 6, 12 reps.
2. Leg extensions-
4 sets of 12, 10, 8, 20 reps.
3. Lunges-
4 sets of 15, 12, 10, 8 reps.
4. Leg curls for hamstrings-
4 sets of 15, 12, 10, 8 reps.
5. Standing calf raises-
4 sets of 25, 15, 12, 8 reps.


Friday: Shoulders

Shoulders:
1. (Military) barbell press behind the
neck-
4 sets of 10, 8, 6, 10 reps.
2. Standing side laterals-
4 sets of 15, 12, 10, 8 reps.
3. Upright rows with barbell-
3 sets of 12 reps.
4. Seated bent over dumbbell laterals-
4 sets of 15, 12, 10, 8 reps.

Do cardio on Wed. and Sat. and one or two of your training days after you workout........abs twice a week.

If you split bodyparts up a little better you could add deadlifts to your backday, and do arms on one day by themselves,and possibly do hams with delts.

I think the alterations are much better for the split you chose though.

Just my 2 centavos!!

Thanks, i'll give this a shot starting monday!