Reply With QuoteFor your first workout I would drop the Leg extensions and the second tricep exercise.
As for your second day Pick a deadlift dont do 2, especially not back to back. Maybe you can alternate from week to week. I would drop a Curl exercise off of there as well.
I maybe missing somethings, but seems like I cant think right now.
Program change coming up in 2wks, tear it apart.
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01-26-2007, 06:04 PM #1Registered User
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Program change coming up in 2wks, tear it apart.
After damaging my shoulder, have been bringing strength back up and putting on lean mass, which has worked. Now time for a new 4-6wk phase to get stronger + bigger.
Plan is simple, alternate between 4x4-6 and 3x10-12 workouts, focus on jacking the weight up. Feel free to rip this to shreds. Won't be doing 4 reps on bi/tri work, will keep the reps 6-8 minimum.
Mon/wed/fri program, push/pull/push/pull/push etc etc, so each is done 3 times per fortnight.
Push
ATG squats
Leg extension
Bench
Incline DB
Military BB press
Overhead triceps ext or CG bench - thoughts
Cable tri pushdown or skullcrushers - thoughts
NO DIPS - my shoulders are not a big fan of dips.
Pull
Deadlift (full)
Straight leg deadlift - or ham curl machine
Chin ups (weighted on heavy days)
Seated row
Bent over BB row
DB bi curls
EZ bar pronated bi curlsLast edited by slip; 01-26-2007 at 06:20 PM.
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01-26-2007, 06:08 PM #2Senior Member ELITE MEMBER
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01-29-2007, 12:57 AM #3Registered User
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yeah wanted to see what people would say about the deadlifts back to back, was planning on using ham machine but love doing sldl.
Have been doing only 1 curl exercise to try out low volume arm work. Had gains in the past with higher volume arm work, but no real gains from the low vol.
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01-29-2007, 08:34 AM #4Senior Member ELITE MEMBER
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Doing back to back deads is basically worthless. I would pick one and go with it.
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