Does this workout look good for size and strength?

dfauteux · 10-27-2005, 02:47 PM

I was thinking of doing some low rep stuff and 8-12 rep stuff for strength and size in a new work out. This is what I was thinking, what do you guys think?

Day 1: Chest, Biceps
Barbell Bench Press: Pyramid set: 12, 8, 6, 4, 3, 1
Dumbell Bench Press: 3 x 8-12
Incline Dumbell Bench: 2 x 8-12
Barbell Curls: 12, 8, 6, 4, 4
Seated Dumbell curls: 3 x 8-12

Day 2: Legs, Calves
Squats: 12, 8, 6, 4, 4 (I cant go down to 1, I have a slight back problem)
Lunges: 3 x 8-12
Stiff legged dead lifts: 3 x 8-12
Leg curls: 3 x 8-12
calf raises: 3 x 15-20

Day 3: Back and traps
Wide grip chins: 3 x whatever I can get, kinda like a warm up
Bent over barbell rows: 3 x 8-12
Seated cable rows: 3 x 8-12
1 arm dumbell rows: 2 x 8-12
Deadlifts: 12, 8, 6, 4, 4, 1
Shrugs: 3 x 8-12

Day 4: Shoulders and triceps
Standing Barbell shoulder press: 12, 8, 6, 4, 2, 1
Seated dumbell press: 3 x 8-12
lateral raises: 3 x 15
rope extensions: 3 x 8-12
close grip bench press: 12, 8, 6, 4, 1
1 set of parallel bar dips to failure

Does this look ok? or seem like a bit much?

TJ Cline · 10-27-2005, 03:16 PM

Quote:

Originally Posted by dfauteux

I was thinking of doing some low rep stuff and 8-12 rep stuff for strength and size in a new work out. This is what I was thinking, what do you guys think?

Day 1: Chest, Biceps
Barbell Bench Press: Pyramid set: 12, 8, 6, 4, 3,
Incline Dumbell Bench: 3-4 sets x 8-12
Barbell Curls: 12, 8, 6, 4,
Seated Dumbell curls: 3 x 8-12

Day 2: Legs, Calves
Squats: 12, 8, 6, 4, 4 (I cant go down to 1, I have a slight back problem)
Lunges: 3 x 8-12
Stiff legged dead lifts: 3 x 8-12
Leg curls: 3 x 8-12
calf raises: 4 x 15

Day 3: Back and traps
Wide grip chins: 3 x whatever I can get, kinda like a warm up
Bent over barbell rows: 3 x 8-12
1 arm dumbell rows: 3 x 8-12
Deadlifts: 10, 8, 5, 3......you cant do this the day after SLDL's pick one or the other or alternate them

Shrugs: 3 x 8-12

Day 4: Shoulders and triceps
Standing Barbell shoulder press: 12, 8, 6, 4, 2,
lateral raises: 4 x 10-12
rope extensions: 3 x 8-12
close grip bench press: 12, 8, 6, 4, 1
1 set of parallel bar dips to failure

Does this look ok? or seem like a bit much?

Changed it a bit..............just an idea

dfauteux · 10-27-2005, 05:23 PM

Thanks Foreman, I always have a day off in between leg day and back day, do I still need to drop the stiff legged deadlifts or alternate?
I will start your work out next week.

TJ Cline · 10-27-2005, 05:26 PM

Quote:

Originally Posted by dfauteux

Thanks Foreman, I always have a day off in between leg day and back day, do I still need to drop the stiff legged deadlifts or alternate?
I will start your work out next week.

SLDL and Dead lifts hit most of the same muscles. So you really need 3 days between them.....or do them on the same day..

Right now I only do SLDL.....that and squats is enough for a great leg and low back/hamstring workout..

Triple Threat · 10-27-2005, 05:56 PM

Also, if you're going to do 1 rep DLs, do them first in the workout.

benverner · 10-28-2005, 07:36 AM

where is the low rep stuff?

I see you pyramiding up but no real low rep heavy weight consistency. I'd do your 12 and maybe an 8 and then do a 4x4/4x3 after that...just me. There is value in pyramiding, I've seen better results by not doing it.

10-27-2005, 02:47 PM	#1
dfauteux Registered User Join Date: Apr 2005 Posts: 76	Does this workout look good for size and strength? I was thinking of doing some low rep stuff and 8-12 rep stuff for strength and size in a new work out. This is what I was thinking, what do you guys think? Day 1: Chest, Biceps Barbell Bench Press: Pyramid set: 12, 8, 6, 4, 3, 1 Dumbell Bench Press: 3 x 8-12 Incline Dumbell Bench: 2 x 8-12 Barbell Curls: 12, 8, 6, 4, 4 Seated Dumbell curls: 3 x 8-12 Day 2: Legs, Calves Squats: 12, 8, 6, 4, 4 (I cant go down to 1, I have a slight back problem) Lunges: 3 x 8-12 Stiff legged dead lifts: 3 x 8-12 Leg curls: 3 x 8-12 calf raises: 3 x 15-20 Day 3: Back and traps Wide grip chins: 3 x whatever I can get, kinda like a warm up Bent over barbell rows: 3 x 8-12 Seated cable rows: 3 x 8-12 1 arm dumbell rows: 2 x 8-12 Deadlifts: 12, 8, 6, 4, 4, 1 Shrugs: 3 x 8-12 Day 4: Shoulders and triceps Standing Barbell shoulder press: 12, 8, 6, 4, 2, 1 Seated dumbell press: 3 x 8-12 lateral raises: 3 x 15 rope extensions: 3 x 8-12 close grip bench press: 12, 8, 6, 4, 1 1 set of parallel bar dips to failure Does this look ok? or seem like a bit much?
dfauteux Registered User Join Date: Apr 2005 Posts: 76

10-27-2005, 05:23 PM	#3
dfauteux Registered User Join Date: Apr 2005 Posts: 76	Thanks Foreman, I always have a day off in between leg day and back day, do I still need to drop the stiff legged deadlifts or alternate? I will start your work out next week.
dfauteux Registered User Join Date: Apr 2005 Posts: 76

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10-27-2005, 05:56 PM	#5
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	Also, if you're going to do 1 rep DLs, do them first in the workout.

10-28-2005, 07:36 AM	#6
benverner Catabolic Idiot Join Date: Oct 2005 Location: Baltimore Posts: 151	where is the low rep stuff? I see you pyramiding up but no real low rep heavy weight consistency. I'd do your 12 and maybe an 8 and then do a 4x4/4x3 after that...just me. There is value in pyramiding, I've seen better results by not doing it.