ideas for new program

95rtturbo · 06-03-2002, 09:25 AM

Hey guys, what's up first time poster. I have been weight training for about 6 years now, and I am in the midst of a pretty long training plateau. My main goals are strength and hypertrophy, with an emphasis on strength. I am about 5'9", 165-170 lbs (25 years old). I am fairly cut, but, I just haven't been able to make drastic increases in strength for a good 4 years. Here is my current program, feel free to critique it, and suggest another program. It is a 2 day on, 1 day off program.

Day 1:
Arms:
3 movements for biceps (barbell curls, hammer curls, concentration curls) ~ 4 sets each
3 movements for triceps (close grip press, tricep extensions, tricep pressdowns) ~ 4 sets each

Day 2:
Legs:
standing calf raises - 4 sets
seated calf raises - 4 sets
leg press - 5 sets
leg extensions - 4 sets
lunges - 4 sets
leg curls - 4 sets

Off Day

Day 3:
Chest/Traps:
Incline Press - 5 sets
Incline Flies - 4 sets
Flat Dumbell Press - 4 sets
Hammer Strength low press - 4 sets
Dumbell Shrugs - 4 sets
MAchine Shrugs - 4 sets

Day 4:
Back/Shoulders:
Weighted Pull Ups - 5 sets
Barbell Bent Over Rows - 4 sets
T-Bar Rows - 4 sets
Barbell Shoulder Press - 5 sets
Side Laterals - 4 sets
Front Arm Raises - 4 sets
Rear Deltoids - 4 sets

Every day except for my Chest Day I do abs (first). Also, on most core exercises, I work up to 2 heavy (~4 rep) sets, on others I try to perform 8-12 reps. It appears I have found an excellent site with a wealth of information. Thanks guys.

Fade · 06-03-2002, 09:39 AM

On leg day hit the larger muscles first quads, hams then calves. Instead of lunges do squats and try some stiff leg deadlifts for hams along with the leg curls.

Personal pref for me: I do shoulders the same day I hit triceps that way triceps are only hit twice a week: chest and shoulder/tri day.

The front arm raises really are not needed you did do military after all.

Try doing bentover rows before pullups. This way you're fresh and can get the most out this great back exercise.

3 sets per exercise for arms should be plenty.

If you've hit a plateau take a week off then start up again. You may just need to rest.

95rtturbo · 06-03-2002, 10:01 AM

Thanks for the reply. I left out some exercises that I do, because I usually try to change my exercises up a little each training day. In other words, I do squats and stiff leg deadlifts also. My last back workout, I actually tried your suggestion of doing bent over rows first, and I like it. You're right, it's a great back movement. I don't know if I can stand to take a week off now, since I am getting ready for the beach in about 4 weeks.

06-03-2002, 09:25 AM	#1
95rtturbo Registered User Join Date: Jun 2002 Location: saint louis Posts: 11	ideas for new program Hey guys, what's up first time poster. I have been weight training for about 6 years now, and I am in the midst of a pretty long training plateau. My main goals are strength and hypertrophy, with an emphasis on strength. I am about 5'9", 165-170 lbs (25 years old). I am fairly cut, but, I just haven't been able to make drastic increases in strength for a good 4 years. Here is my current program, feel free to critique it, and suggest another program. It is a 2 day on, 1 day off program. Day 1: Arms: 3 movements for biceps (barbell curls, hammer curls, concentration curls) ~ 4 sets each 3 movements for triceps (close grip press, tricep extensions, tricep pressdowns) ~ 4 sets each Day 2: Legs: standing calf raises - 4 sets seated calf raises - 4 sets leg press - 5 sets leg extensions - 4 sets lunges - 4 sets leg curls - 4 sets Off Day Day 3: Chest/Traps: Incline Press - 5 sets Incline Flies - 4 sets Flat Dumbell Press - 4 sets Hammer Strength low press - 4 sets Dumbell Shrugs - 4 sets MAchine Shrugs - 4 sets Day 4: Back/Shoulders: Weighted Pull Ups - 5 sets Barbell Bent Over Rows - 4 sets T-Bar Rows - 4 sets Barbell Shoulder Press - 5 sets Side Laterals - 4 sets Front Arm Raises - 4 sets Rear Deltoids - 4 sets Every day except for my Chest Day I do abs (first). Also, on most core exercises, I work up to 2 heavy (~4 rep) sets, on others I try to perform 8-12 reps. It appears I have found an excellent site with a wealth of information. Thanks guys.

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06-03-2002, 09:39 AM	#2
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	On leg day hit the larger muscles first quads, hams then calves. Instead of lunges do squats and try some stiff leg deadlifts for hams along with the leg curls. Personal pref for me: I do shoulders the same day I hit triceps that way triceps are only hit twice a week: chest and shoulder/tri day. The front arm raises really are not needed you did do military after all. Try doing bentover rows before pullups. This way you're fresh and can get the most out this great back exercise. 3 sets per exercise for arms should be plenty. If you've hit a plateau take a week off then start up again. You may just need to rest.

06-03-2002, 10:01 AM	#3
95rtturbo Registered User Join Date: Jun 2002 Location: saint louis Posts: 11	Thanks for the reply. I left out some exercises that I do, because I usually try to change my exercises up a little each training day. In other words, I do squats and stiff leg deadlifts also. My last back workout, I actually tried your suggestion of doing bent over rows first, and I like it. You're right, it's a great back movement. I don't know if I can stand to take a week off now, since I am getting ready for the beach in about 4 weeks.