Importance in order of bodyparts worked out

[Veretta9]

I really want to put as much strength and mass on my legs this summer. Is there any significance in order of me lifting them on either Monday or Friday? My schedule would be as follows:
Monday-Legs
Tuesday-Chest
Wednesday-Sprints
Thursday-Back
Friday-Shoulders
Saturday-Running
Sunday-off
or

Monday-Chest
Tuesday-Back
Wednesday-Sprints
Thursday-Shoulders
Friday-Legs
Saturday-Running
Sunday-Off

 

[AEKDB]

I like to do squats on Sunday. The logic is simple:
1. I have had over 24 hours to relax and get work off my mind.
2. On Sunday mornings the squat rack is not occupied by curlers so nobody is asking me how many more I sets I have.
3. My Sunday afternoons are often lazy so I can work in a nice long nap.

 

[ridethesnake]

I'd do this: http://www.elitefitness.com/forum/s...74&postcount=15, or one of the 5x5s. If your focus is big, strong legs, why only work them once a week?

 

[Veretta9]

Because with the sprints and running---they are getting more than just the one workout of legs---I am leaning towards working them out on Fridays because they will have more chance to rest--however I remember reading or hearing that working legs out on Monday will in some way help with upper body workouts throughout the rest of the week--any truth to this?

 

[Veretta9]

Routine would look something as follows:

Monday/Friday(haven't decided yet)Legs:
Squats sets vary week to week but I kill my legs with them
somewhat look like: 1st set 135 for 15 reps
2nd set 225 for 12
3rd set 275 for 10
4th set 315 for 8
5th set 330 for 6
6th set 275 for 8 reps for 1 1/4 reps

Leg Press:1st set 12 reps
2nd 10 reps
3rd 6 reps

Hack Squats(sometimes I'll do front squats instead): 1st Set 10 reps
2nd set 8 reps
3rd set 6 reps

Leg Curls superset with Barbell Lunges
4 sets of LC:1st 12 reps
2nd 10 reps
3rd 8 reps
4th 6 reps
Lunges are 135lbs for 8 reps each leg

Stifflegged deadlifts:3 sets 12, 10, 8
Finish with calves: 3 sets 15, 12, 10

I have to go right now--but I will finish the rest later

 

[dutchman063]

Monday-Chest
Tuesday-Back
Wednesday-Sprints
Thursday-Shoulders
Friday-Legs
Saturday-Running
Sunday-Off

I like this one you put up because its similar to what i do although i would switch your running from saturday to sunday....that day off after doing legs will do wonders and make your run on sunday much more easier.... physically and mentally

 

[Veretta9]

Definitely will consider it Dutch--

Chest Workout:
BB Bench 4 Sets 12,10,8,6(some days I will do 21's or 1 1/4 reps for a 5th set)
DB Incline 3 Sets 10,8,6
Smith Incline 3 Sets 10,8,6
Dips 3 Sets

Back Workout:
2 sets of widegrip pullups for 5 reps
Deadlifts 4-5 Sets 12,10,8,6,4
Bentover Rows 4-5 sets 12,10,8,6,6
Seated closegrip rows 3 sets, 10,8,6
Pulldowns 4 sets, 12,10,8,6(burnout set)
--Somedays I will add T-bar Rows in for 3 sets--

Shoulder Workout:
Clean and Press 4 sets 12,10,8,6
Seated db presses 3 sets 10,8,6
behind kneck smith machine presses 3 sets 10,8,6
Arnold presses 3 sets 10,8,6
upright rows, 3 sets 10, 10,10
laterals 3 sets 10,10,10

Sprints:
2 lap warmup
4 gradual acceleration sprints
2 side shuffle 30, sprint 90
2 backwards run 30, turn and sprint 90
2 carioca 30, sprint 90
1 30 sprint
1 60 sprint
1 90 sprint
1 120 sprint

Overall this is basically what my workouts will consist of---amount of sprints will increase over time and exercises will be added and subtracted throughout the summer but this is the majority of it---suggestions

 

[Veretta9]

?

 

[Madcow2]

Okay, almost there.

1) Can you also provide your current maxes in the squat, bench, powerclean, and deadlift?
2) Can you give me some idea of your age, training history, etc...

My inclination right now is that you'd do best by dropping some of the accessory work (or rotate them throughout the summer) and focus more on the core lifts. This will allow increased frequency, more total volume, and better results as there are maybe 3-5 lifts that you going to drive 95% of your progress so it's better to cut some of the crap and really hit these hard. Mainly though, I want to see if there are any glaring issues or anything else going on - i.e. it doesn't do either of us much good to layout a program that burries you in 2 weeks.

 

[Veretta9]

Never did a 1 rep max for squats because our testing in the fall is for 6 reps and I did 350 so.....bench 1 rep max is about 255---again never did a 1 rep max but for 6 I can do about 175---deadlift 1 rep max is 405----I am 23--been lifing hard for about 6 years--mostly during the summers because hockey takes up all fall and winter---but I lift during the season but its mostly to maintain what you have---the problem is I lose some strength every season and its like I am playin catch up the first half of summer--I am 6'2 have very long arms and legs so its hard to put mass on them---my chest and back are my most developed parts----what do u suggest taking out and adding