ZONE

Day 1: Chest, Shoulders & Biceps

Flat or Decline Press
3 sets 6 - 8 reps

Incline Press
2 sets 6 - 8 reps

Military Press
3 sets 6 - 8 reps

Side Laterals
2 sets 8 - 10 reps

Hammer Curls
2 sets 6 - 10 reps

Barbell Curls
3 sets 6 - 10 reps

Day 2: Rest

Day 3: Legs

Squats
5 sets 10-15 reps

Straight Leg Deadlifts
2 sets 10-12 reps

Day 4: Rest

Day 5: Back & Triceps

Pull-Ups
4 sets 8-10 reps

Dead Lifts
3 sets 8-10 reps

Rows
2 sets 8-10 reps

Lying Triceps Press
3 sets 6 - 10 reps

Dips
2 sets 8 - 10 reps

Day 6: Rest

Day 7: Rest

Day 8: Repeat

My Question is...

Is doing squats then Deads 2 days later to much?

Thoughts are more powerful then Matter

Neil

I think doing SLDL two days before standard DL is too much. I'd take one of them out and replace it with a different move.

ZONE

Ok then.. what if I was to do this

Day 3: Legs

Squats
5 sets 10-15 reps

Deadlifts
3 sets 10-12 reps

Day 4: Rest

Day 5: Back & Triceps

Pull-Ups
4 sets 8-10 reps

Rows
2 sets 8-10 reps

Lying Triceps Press
3 sets 6 - 10 reps

Dips
2 sets 8 - 10 reps


Or would that hit Back twice?

Thoughts are more powerful then Matter

Scotty the Body

Have you tried the first routine yet? I personally don't have a problem doing deads 2 days after Squats but I don't do SLDL (use leg curl instead), you'll have to try it for a couple weeks and see if your back feels ok doing them.

Cool

ZONE

No I haven't tried it yet... I think I will.. I use a weight where I can get out 12-15 reps on squats and SLDL's with a 3up-0-3down tempo...

so its not really heavy.... and I do deads with a weight where I can get out 10-12 reps 3-0-3 tempo...

So I think I'll be OK but just getting some Opinions....

Thanks Neil and STB

Thoughts are more powerful then Matter