Thread: My training resolution for 2006..

Originally Posted by NEW_IN_THE_GAME

I am wanting to train harder than ever. i have tried enough now it guess the problem is training.

I train 4 days a week.

monday: chest, biceps, and abs
tuesday: quads, hams, calves
wednesday: off
thursday: shoulders, abs
friday: triceps, back, calves

i train calves, abs, and forearms 2x a week. to try and catch em up to the rest of my body.

i want to go to a 6 day workout, and info on a good split.

3-4 exercise for bicpes and triceps, with 3-4 sets each.(stubborn muscle group)

4-5 exercise for each chest and back.
3-4 for shoulders
6 for legs(quads, hams) right now i do leg ext, leg press, squat, ham curls, lunges, hack squats

good stuff mate, i hope you do well for this year in your training but don't you think that may lead to possible overtraining?

It may, i mean i train very hard right now, and eat to perfection. and drink alot of water. and rest 8-9 hours a night.

the only thing i think may be over doing it is the legs. maybe take 1 exercise off the arms, and 1 off back and chest

why do you want to train 6 days a week and why are you telling everyone how many sets you want to fo for each body part? It sounds like you already have your mind made up so why are you asking for suggestions? personally I think your program sucks ass since you haven't even laid out any other deails about what you do on those days, exercises, rest intervals, rep tempo (if you are usining one or not), etc......You don't have a program there you have a shitty bb'er split.

Here is my training

Monday: chest, biceps, abs

chest: flat bench press: 3 sets, 12, 8, 4
incline db press: 3 sets, 12,8,4
flat flyes: 3 sets, 15, 12, 8
cable crossovers: 15,12,8

biceps: Alt db curl: 4 sets. 12, 8,8,6
standing hammer curls, 3 sets, 12, 8,4
barbell curls, 3 sets, 12, 8,8

abs: ab machine, 2 sets, 25 reps
hanging knees raises with 20 pounds medacine ball, 25,20,15
floor crunches. 25,15


tuesday:quads, hams, calves

squats: 12,8,4
leg press: 12,8,6
lunges, 185 on bar, 100 steps each leg.(ronnie style) really feel it.
leg extensions: 12,8,6
leg curls: 12,10,8
standing calf raise: 20,15,10
seated calf raise; 20,15,10
donkey calf raise 20,15,10- )we got an old machine at my gym.

wednesday: off day. maybe some football, boxing, or kickboxing.(fun with friends)

thursday:shoulders,abs

military press, 20,12,5
arnold press, 12,8,4
shrugs, 25,20,15,10
front lat raise: 12.8.4
side lat raise: 12,8,4
floor crunches, 40,30,20,10
knee raises, 20,15,10,5

friday: triceps, back, calves

seated calf raise: 25,15,10
standing calf raise: 25,15,10
tricep extensions: 12,8,4
tricep pushdowns: 12,8,4
skull crushers: 15,12,10
deadlifts: 15, 12, 8,5
db rows, 12,8,4
tbar rows,, 12,8,4
lat pulldowns: 15,12,8,5
upright rows: 15,8

On arms i rest 30-45sec between sets. on bigger muscle groups like legs back and chest i rest 45sec-1 min. i like to do a 1-2,2-3 reps. say i bench take 1-2 seconds pushing it, and 2-3 to lower it. if i am deadlifting, 1-2 to stand up, and 2-3sec to lower it.

so here is my workout.

also i increase weight on ever set. example. start. military press. 135lbs for 20, 175 for 12, 205 for 5.(max 235)

Originally Posted by NEW_IN_THE_GAME

Here is my training

Monday: chest, biceps, abs

chest: flat bench press: 3 sets, 12, 8, 4
incline db press: 3 sets, 12,8,4
flat flyes: 3 sets, 15, 12, 8
cable crossovers: 15,12,8

biceps: Alt db curl: 4 sets. 12, 8,8,6
standing hammer curls, 3 sets, 12, 8,4
barbell curls, 3 sets, 12, 8,8

abs: ab machine, 2 sets, 25 reps
hanging knees raises with 20 pounds medacine ball, 25,20,15
floor crunches. 25,15


tuesday:quads, hams, calves

squats: 12,8,4
leg press: 12,8,6
lunges, 185 on bar, 100 steps each leg.(ronnie style) really feel it.
leg extensions: 12,8,6
leg curls: 12,10,8
standing calf raise: 20,15,10
seated calf raise; 20,15,10
donkey calf raise 20,15,10- )we got an old machine at my gym.

wednesday: off day. maybe some football, boxing, or kickboxing.(fun with friends)

thursday:shoulders,abs

military press, 20,12,5
arnold press, 12,8,4
shrugs, 25,20,15,10
front lat raise: 12.8.4
side lat raise: 12,8,4
floor crunches, 40,30,20,10
knee raises, 20,15,10,5

friday: triceps, back, calves

seated calf raise: 25,15,10
standing calf raise: 25,15,10
tricep extensions: 12,8,4
tricep pushdowns: 12,8,4
skull crushers: 15,12,10
deadlifts: 15, 12, 8,5
db rows, 12,8,4
tbar rows,, 12,8,4
lat pulldowns: 15,12,8,5
upright rows: 15,8

On arms i rest 30-45sec between sets. on bigger muscle groups like legs back and chest i rest 45sec-1 min. i like to do a 1-2,2-3 reps. say i bench take 1-2 seconds pushing it, and 2-3 to lower it. if i am deadlifting, 1-2 to stand up, and 2-3sec to lower it.

so here is my workout.

how do you plan on progressing this workout through the upcoming weeks? say a month? Does the loading scheme ever change?

leg day needs some SLDL or RDL or deadlift or good morning and drop one of the quad dominant exercises (like leg press).

why so much volume for the shoulders? Do you really need two different presses overhead? Especially after already doing 2 presses on chest day?