Demon Dan - hypertrophy program...

[The Shadow]

Ok - new, more conventional program:

Monday -

Flat Bench 4 sets of 12-6 reps
Incline Fyles 3 sets of 10-12 reps(2 second pause on stretch)
Pec-dec or Cable Crossover - 3 sets of 10-12 reps (2 second hold on contraction)

Tues - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Leg Curls - 3 sets of 10-12 with pause on contraction

Thur - Shoulders

Military Press 4 sets of 12-6 reps
Incline Lateral Raises 3 sets of 10-12 with 2 second pause at stretch
Behind the back side cable laterals - 3 sets of 10-12 with 2 second pause at contraction

Fri - Arms

Barbell/Preacher Curls 4 sets of 12-6
Incline Curls - 3 sets of 10-12 with 2 second pause at stretch
Concentration Curls 3 sets of 10-12 with 2 second pause at contraction
Dips 4 sets of 12-6
Dumbell French Press - 3 sets of 10-12 with 2 second pause at stretch
Kickbacks - 3 sets of 10-12 with 2 second hold at contraction


Pretty straight-forward. Post up if you have questions.

 

[bigdelt69]

Perhaps it would be usefull to switch between this and the traditional "Old School"routine every 12 weeks or so.

 

[ZenMachine]

Corn,

How would regular deadlifts fit into this workout.

I am currently experiencing a love/hate relationship with the deadlifts and wouldn't want to take them out.

Zen

 

[b fold the truth]

Training 5 days a week...especially 5 days straight...is the main problem I see in this routine.

B True

 

[Demon Dan]

THanks

Thanks Cornholio.

I must admit I was expecting a 4 day split, with the 5 day more suited to cutting up.

Basically I've just finished a mini-bulking cycle and I've got a target date of mid August to get nice and lean - not competition lean, just lean. So I have 3 months.

So should I now run this program for 12 weeks and start cardio along side, or do I do this for 4 or 6 weeks and then change to something different? I'll be running assisted for the last 8 weeks.

Thanks again!

 

[The Shadow]

Training 5 days a week...especially 5 days straight...is the main problem I see in this routine.

B True

It's not as bad as it seems.

Although you are doing weights 5 days a week, the systematic overtraining is not evident until a few weeks on the program. I follow this very split(or similar) at least 3 times per year. Makes a nice change from the 3 day program especially as the extra days on the weights will strip a little fat.


Dan - try for 6 weeks and you will know if you need to switch up. Unless you NEEd to lose a lot of bf - cardio is not really necessary as long as diet is good.

Zen - are you referring to low rep or the higher rep deads?

 

[ZenMachine]

Zen - are you referring to low rep or the higher rep deads?

Would one or the other have a better place in this workout?

Zen

 

[The Shadow]

Would one or the other have a better place in this workout?

Zen

Heavier if sore joints are not a problen

keep the 5x5 and drop a set on every other back exercise.

Then swith shoulder and back days

 

[The Shadow]

Or simply move legs to fri and shift everyhting up a day

 

[b fold the truth]

I hear ya Corn...I just like having a few days each week to relax and only do AR work if I want to. It not only allows me to relax a bit but it also gets me "antsy" to get back into the gym...lol

B True