Thread: Does this workout look good for size and strength?

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

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.

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..

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