A good program

[shibs]

Listen to this guy ^^

And to answer your question it wouldn't really affect your chest just because you're cutting out decline.you'll still be benching and working your pec and you're gonna have to switch it up eventually you can't do decline your entire life. that seems like an ok split, but i don't agree with the lifts. I would do something more like chest/shoulders on mon and legs/back on wed, make it a little more simple. try to aim for 10-12 sets for each big muscle. (this doesn't mean arms, it means chest/shoulders)

and you don't really have to work your forearms out either those will come along on their own for a while.

listen to bblazer and check out that program, and if you have another split you want us to edit post it or tell me if you want me to edit that above one

 

[Juiced91]

Hey guys got the ebook and read it twice. this is what i got and would like for you guys to edit for me pleasee.

Day 1 [FONT=Arial,Arial][FONT=Arial,Arial]Military Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)

[/FONT][/FONT]Day 2 [FONT=Arial,Arial][FONT=Arial,Arial]Deadlift (5/3/1)
• Hamstrings – 5 sets of 10-20 reps (Leg Curls, Glute-Ham Raise)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
[/FONT][/FONT][FONT=Calibri,Calibri][FONT=Calibri,Calibri]
[/FONT][/FONT]Day 3 [FONT=Arial,Arial][FONT=Arial,Arial]Bench Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)

[/FONT][/FONT]Day 4 [FONT=Arial,Arial][FONT=Arial,Arial]Squat (5/3/1)
• Low Back – 5 sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
[/FONT][/FONT]

 

[shibs]

Hey guys got the ebook and read it twice. this is what i got and would like for you guys to edit for me pleasee.

Day 1 [FONT=Arial,Arial][FONT=Arial,Arial]Military Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline(Remove this), DB Military(Instead do DB press, it is similar but you don't go to your chest. It will target your shoulders a bit more.), Incline press, Dips, Pushups(Take these out, they won't do much good anyways.) Do some sort of DB fly, 3X10.) Also feel free to use a barbell instead of db for these.
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)
If you're doing 5 sets of each of those, that is way too much volume. DB bench, DB incline, inline press, dips, push-ups are all for your chest. that would mean you're doing 25 sets for your chest, you want to keep to about 12. Read the notes

[/FONT][/FONT]Day 2 [FONT=Arial,Arial][FONT=Arial,Arial]Deadlift (5/3/1)
• Hamstrings – 5 sets of 10-20 reps (Leg Curls, Glute-Ham Raise)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

[/FONT][/FONT][FONT=Calibri,Calibri][FONT=Calibri,Calibri]
[/FONT][/FONT]Day 3 [FONT=Arial,Arial][FONT=Arial,Arial]Bench Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench(Remove.), DB Incline, DB Military, Incline press, Dips, Pushups) This is similar to above. There is very little shoulder work here also.
• Lats or Upper Back – 5 sets of 10-20 reps ((DB rows, Bent Over Rows,Aren't your DB rows bent over rows? Choose one of these) Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs(Remove.)) Again, way too much volume. I'd consider doing only one of the following, chins, lat pull-downs, or pull ups. Remove the other two. Also remove the face pulls, and why are you doing shrugs? Those work your traps not your back.
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)10 sets for arms isn't really necessary. I'd do rope extensions, but that's just me. Same goes for biceps. Do them both if you really want, although dips will destroy your triceps also.

[/FONT][/FONT]Day 4 [FONT=Arial,Arial][FONT=Arial,Arial]Squat (5/3/1)
• Low Back – 5 sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning) Deadlift is plenty for your lower back, I would only do good mornings, if any of them at all.
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)Again, realize that this is 18 sets total for your quads and legs. It's a little overkill.
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
[/FONT][/FONT]

That's a shit ton of volume, just try to remember to stick to around 12 sets for major body parts. I hope you're getting your rest and eating a shit ton if you're gonna be doing that much work.

 

[Juiced91]

Hey thanks for the awesome reply! I got that directly from the Ebook and thats not what im currently doing.

if i do back on a single day i do about 4 exercises, 3 sets of 10-12 reps!

But thanks for the awesome reply

 

[Juiced91]

And for shoulders i would add in things like side raises or front raises or incline side raises? therefore adding more to the sshoulder exercises?

 

[shibs]

And for shoulders i would add in things like side raises or front raises or incline side raises? therefore adding more to the sshoulder exercises?

No problem, just helpin out a brother

Yeah that sounds good about the shoulders. maybe like DB press, shrugs, lateral raises. Just whatever you prefer. What muscle groups do you train together? I like to keep it simple.. this is what I currently work together. chest/shoulders/tris and back/legs/bis. Like i said, i like the simple routines. Keep in mind though that you should do your heavy compound lifts first, before all the other little lifts.

 

[Juiced91]

Thanks alot. Ha ha i spoke to my actual brother today and he also told me to do the big lifts first and then move to all the other exercises. I havent been doing that for deadlifts and squats. But for the bench and military press i have.

I usually work one muscle group a day, so chest, delts, arms,back and legs. Or legs any time so a 4 day split with one day off.. Is this too little rest? how would you split it? i dont like doing too many exercises i seem to be very tired by the end of one body part i like to do it well.

 

[bblazer]

Thanks alot. Ha ha i spoke to my actual brother today and he also told me to do the big lifts first and then move to all the other exercises. I havent been doing that for deadlifts and squats. But for the bench and military press i have.

I usually work one muscle group a day, so chest, delts, arms,back and legs. Or legs any time so a 4 day split with one day off.. Is this too little rest? how would you split it? i dont like doing too many exercises i seem to be very tired by the end of one body part i like to do it well.

Then Wendler's 531 is perfect for you.

B-

 

[Juiced91]

i've read it twice so far doesnt make much sense to me but starting to get the bigger picture. And with the rest is one day enough?

Thanks to everyone for their contributions

 

[bblazer]

i've read it twice so far doesnt make much sense to me but starting to get the bigger picture. And with the rest is one day enough?

Thanks to everyone for their contributions

You should get two days rest.

What don't you understand in the book? If you give specific things, I would be happy to explain it.

B-