New training program  

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sponger246
(@sponger246)
New Member
Joined: 4 months ago
Posts: 3
11/07/2019 11:26 am  

I have been looking for a new program when I came across this one, it seems promising. Please review and critique:

Weeks 1-3 - All exercises 2 x 3-5
Weeks 5-7 – All exercises 3 x 6-8
Weeks 9-11 – All exercises 4 x 8-10

Monday/Thursday – Chest/Triceps

Incline Bench
Bench Press
Decline Press
Cable Crossover
Close-Grip Bench
Weighted Dip
Lying Triceps Extension

Tuesday/Friday – Legs/Shoulders/Traps

Squat
Leg Press
SDL
Leg Curl
Standing Calf Raise
Shoulder Press
Upright Row
Lateral Raise
Reverse Pec-Deck Flye
Barbell Shrug

Wednesday/Saturday – Back/Biceps/Forearms

Deadlift
Bent-Over Row
Wide-Grip Pulldown
Seated Row
Barbell Curl
Incline Dumbbell Curl
Preacher Curl
Reverse Curl
Seated Wrist Curl

Weeks 4, 8 and 12

Monday – Chest/Back/Calves/Abs

Cable Crossover – 4 x 12(drop set)
Bench Press – 4 x 15(drop set)
Incline Dumbbell Press – 4 x 12-15(drop set)
Incline Dumbbell Flye – 4 x 20-30(rest only 20 – 30 seconds between sets)
Donkey Calf Raise – 5 x 20(rest only 20 – 30 seconds between sets)
Seated Calf Raise – 5 x 20(rest only 20 – 30 seconds between sets)
Pull Over – 4 x 12
Dumbbell Row - 4 x 12-15
Wide Grip Pull Down – 4 x 12-15 superset with Reverse Grip Pulldown
Pull Over – 4 x 25

Wednesday – Legs/Shoulders

Leg Extension superset with Leg Curl – 4 x 15
Squat – 4 x 15
Leg Press - 4 x 15
Leg Extension – 5 x 25
Leg Curl – 5 x 25
Leg Press Calf Raise – 4 x 30
Seated Calf Raise – 4 x 30

Tri-set
Dumbbell Front Raise – 4 x 12-15
Dumbbell Bent-Over Lateral Raise
Overhead Press

Upright Row – 4 x 12-15
One Arm Cable Lateral Raise – 4 x 25

Friday – Arms/Traps

4 x 12-15

Cable Kickback
Bench Dip
Overhead Dumbbell Extension
Standing Barbell Curl
Incline Dumbbell Curl
Dumbbell Preacher Curl

Cable Overhead Extension superset with Standing Cable Curl – 4 x 30
Barbell Wrist Curl – 4 x 25
Barbell Reverse Wrist Curl – 4 x 25
Dumbbell Shrug – 5 x 25
Behind Back Shrug – 5 x 25


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liftsiron
(@liftsiron)
Reputable Member
Joined: 1 year ago
Posts: 408
11/07/2019 11:54 am  

Any program IMO that trains legs with any other bodypart or trains chest and back together was written by a jackass who hasn't a clue to proper training.

liftsiron is a fictional character and should be taken as such.


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sponger246
(@sponger246)
New Member
Joined: 4 months ago
Posts: 3
11/07/2019 12:13 pm  

What would you suggest then? Im getting tired of my one body part per day routine and Im not seeing any more results. I was looking for something new.


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liftsiron
(@liftsiron)
Reputable Member
Joined: 1 year ago
Posts: 408
11/07/2019 12:40 pm  

I like the basic push/pull

Day 1 Chest, triceps

Inc Barbell or DB presses 6 sets 6-12 reps
Flat Barbell or DB presses 6 sets 6-12 reps
pec deck 4 sets 6-12 reps

close grip E-Z bar presses 4 set 6-12 reps
DB tricep ext. 4 sets 6-12 reps
tricep pushdowns 4 sets 6-12 reps

Day 2

Back biceps

Bent BB rows 6 sets 6-12 reps
seated rows 6 sets 6-12 reps
lat pulldowns 6-8 sets 6-12 reps

Alt DB curls 4 sets 6-12 reps
bicep machine curls 4 sets 6-12 reps

Day 3

Shoulders traps

military presses 6 sets 6-12 reps
side laterals 4 sets 6-12 reps
reverse pec deck 4 sets 6-12 reps

BB shrugs 6 sets 6-12 reps
seated DB shrugs 4 sets 6-12 reps

Day 4

45 leg press 8 sets 12-20 reps
leg ext 6 sets 12-20 reps
leg curls 6 sets 12-20 reps

you can take a day or two of rest b/t days 2 and 3 if you need to.

liftsiron is a fictional character and should be taken as such.


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sponger246
(@sponger246)
New Member
Joined: 4 months ago
Posts: 3
11/07/2019 1:13 pm  

Where are the squats?? Gotta have them


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liftsiron
(@liftsiron)
Reputable Member
Joined: 1 year ago
Posts: 408
11/07/2019 1:31 pm  
Posted by: sponger246
Where are the squats?? Gotta have them

Do them on leg day! This was just a rough guideline.

liftsiron is a fictional character and should be taken as such.


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keyser
(@keyser)
Active Member
Joined: 6 months ago
Posts: 11
11/07/2019 1:51 pm  

lifstiron, how do you feel about alternating sets with chest/back? ive done it a few times as a change of pace to normal workouts. maybe for a month to shake the routine up a little bit. just a thought.

Bench or Incline barbell Presses 6x8-12
alternate with
Weighted Chins 6x4-6

Flat Bench or Incline Dumbell Presses 4x8-12
alternate with
Barbell Bent-over rows 4x8-12

Weighted Dips 3x8-12
alternate with
Seated Rows 3x8-12

Incline or Flat bench Flyes 3x10-15
alternate with
Pulldowns 3x10-15

a rest of 2 minutes between each set seems to be enough recovery to get through the workout. i noticed after completing these workouts a nice all over upper body pump. usually i would take a day off before and after (maybe just cardio on the off days) to add a little extra rest. just wondering what you thought of this or am i a jackass too.


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