Thread: New Routine

Ok, I am going for hypertrophy, and have set the following workout plan up with 3 rep ranges, alternating each week. So essentially this is like a 3 week split.

Each excersize is 6 sets of 6 reps for first week, 4 of 12 for second, and 5 of 10 for the third. I got this from the rep/set bible at t-nation (below).

http://www.t-nation.com/findArticle....5-091-training

Monday - Chest/triceps:

Flat Bench Press
Incline DB Press
Flyes *should i do incline flyes or flat?*
Tricep pushdowns
Skullcrushers

Wednesday - Legs/Shoulders:

Olympic Squats
Leg press
Calf presses (dunno real name)
Military DB Press
Excersize where you lift DB's up to the sides keeping your arms straight.

Friday - Bi's/Back:

Bent Rows
Upright Rows
Seated rows (i think, pulling toward body)
Pullups (don't follow rep guide....just to failure for that weeks set count)
EZ bar curls
Hammer curls

That's it. I do abs every day, just some crunches at the end, but it is the main workout I need critiqued. My main questions are:
1)Flat or Incline Flyes? Why? What's the difference?
2)Would adding decline DB bench press be overtraining chest? I love decline.
3)Is it dumb to do both leg press and squats? Should I put hamstring curls there instead of leg press?

Thanks everyone, happy training.

Originally Posted by Prodigy

That's it. I do abs every day, just some crunches at the end, but it is the main workout I need critiqued. My main questions are:
1)Flat or Incline Flyes? Why? What's the difference?
2)Would adding decline DB bench press be overtraining chest? I love decline.
3)Is it dumb to do both leg press and squats? Should I put hamstring curls there instead of leg press?

Thanks everyone, happy training.

1) It really doesn't matter. Incline flys are going to use your lateral and anterior delts more because it is sort of a cross between horizontal adduction and vertical abduction. Some people might say it uses your upper chest more. I say that's bullshit, but do whichever floats your boat. It won't make or break your progress.

2) I don't know that it would be overtraining so much as a significantly longer workout. I say do the decline presses and cut out the isolation fly crap.

3) Perform a hip-dominant compound leg movement instead, not hamstring curls. Some deadlift variation or good mornings would get my vote.