sakbar

Day 1: Shoulders And Arms
---------------------------

Military Press: 4 sets
Upright Rows: 3 sets
Lying Lateral Raises: 3 sets

Standing Barbell Curls: 4 sets

Standing Triceps Extensions: 4 sets

Wrist Curls: 3 sets
Reverse Wrist Curls: 3 sets

Total Sets: 24


Day 2: Legs
------------

Squats: 4 sets
Walking Lunges: 3 sets of 30 reps each
Leg Extensions: 3 sets
Leg Curls: 4 sets
Straight Leg Dead lifts: 3 sets

Calf Raises on Leg Press Machine: 5 sets

Total Sets: 23



Day 3: Chest And Back
----------------------

Flat Bench Press: 4 sets
Incline Dumbbell Press: 4 sets
Incline Bench Flyes: 3 sets

Wide Grip Chins: 30 reps, Close-grip Chins: 20 reps
Bent Over Rows: 4 sets
Deadlifts: 3 sets

Total Sets: 23 sets



Day 4 and Day 5: Rest
----------------------


Day 7: Cycle Repeats
----------------------

Thanks and Regards,
SakBar

nathanlowe

No expert but to get propper answers include a bit more.
Age, height, weight, goals, reps

Triple Threat

So what happens on day 6? Time warp?

Elson

why do you use push/pull/legs instead? instead of shoulder,arms separate of chest/back you can do chest, shoulders, triceps and then back and biceps on the next day

Start: 130lbs
Current:steady at 155lbs (04/27/08)

Gazhole

Why 3 days in a row?

What are the reps?

What are the rest intervals?

Are you using any periodization?

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

sakbar

Thanks for the feedback, guys. It really means a lot to me.

Gazhole, thanks!
I know the stickies tell to not workout more than three days in a row. I believe that in order to hit each body part effectively enough, I'd have to get it twice a week, as against just once.
I pyramid the reps each workout so there is no separation of "light" day or "heavy" day. Each workout starts off with a relatively light weight (12 to 15 reps) and goes as low as 4 to 5 reps (last set or two)
What exactly do you mean by Rest Interval? Typically I rest for about 30 to 40 seconds after each set, slightly more for the squats or deadlifts.

nathanlowe, here are the details you requested:
Age: 31
Height: 5' 6"
Weight: 155 lbs
Goals: Build Muscle Mass
Reps: I do a pyramid, so for 4 sets it'd be something like 12, 10, 8, 6. Increased weight with every set.
I've been working out for about a year now.

Triple Threat, I missed day 6. So the program would work something like:
Mon, Tue, Wed
Thurs, Fri: Off
Sat, Sun Mon
...and so on.

Elson, with the push/pull program, would I be hitting each body part twice per week or just once?

Once again, thanks!
Regards,
SakBar

Scarface30

if you wanted to workout 4 days a week you could change it up to an upper/lower/upper/lower or an upper/lower/fullbody/fullbody. working out the same muscles more than twice a week could lead to not making any gains, unless you had it tweaked just right as to avoid any complications (i.e. overreaching, too fatigued to optimize the next workout..etc..).

Warning: Seismic Testing Zone

14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

Gazhole

I would rethink your whole setup.

If you need higher frequency, rather than having more workout days why dont you just use a higher frequency split like Upper/Lower?

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Gazhole

Great minds think alike Scar :P

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

sakbar

Ok, Gazhole et al. How does this look?

• Monday: Upper
  Chest: 3x8 each
  Flat Bench Press
  Incline Dumbbell Press
  Back:
  Wide Grip Chin Ups(25 reps in all)
  Bent Over Rows (3 X 8)
  Shoulder/Traps: 3x8 each
  Military Press
  Shrugs
  Bis/Tris: 2x8 each
  Barbell Curls
  Close-grip Bench Press
  
  
• Tuesday: Lower
  Quad dominant: 3x8 each
  Squats
  Leg Press
  Hip dominant: 3x8 each
  Deadlifts
  Straight Leg Deadlifts
  Calves: 5x12-15
  Standing Calf Raises
  
  
• Thursday: Upper
  Chest: 5x5 each
  Flat Bench Press
  Incline Dumbbell Press
  Back:
  Wide Grip Chins (25 reps)
  Bent Over Barbell Rows (5 X 5)
  Shoulders/Traps: 5x5 each
  Military Press
  Shrugs
  Bis/Tris: 2x5
  Barbell Curls
  Close-grip Bench Press
  
• Friday: Lower
  Quads: 5x5 each
  Squats
  Leg Press
  Hams: 5x5 each
  Leg Curls
  Straight Leg Deadlifts
  Calves: 5x10-12
  Donkey Calf Raises
  

With this program, I get lots of compounds, a good frequency combined with heavy/light weights periodization.

Please advice,
Bar

Elson

if your doing 3 days push/pull/legs works but for 4 i would go with the what scarface said..but for the push/pull/legs its basically each part once per week..that way you can have a higher frequency

Start: 130lbs
Current:steady at 155lbs (04/27/08)