Perfect workout plan for someone looking to be hard?

[The Good Life]

Hey guys here is a workout plan I'm toying with. Could a mod like lionheart
or some big fucking arms guy help me with this one? I'm trying to get real hard
and strong. not so massive. just as strong as i can and hard as i can

Ok this workout plan is simple. just pick one of the workouts for each pair of muscle groups or whatever
so you hit each muscle once a week. I came up with this myself and would appreciate any input thanks.


Chest+ Triceps workout day #1


Incline Press 4 sets
Decline Press 4 sets
Slight incline dumbell press 3 sets
Bench press 3 sets hard
Close grip bench press 4 sets all triceps
Tricep push down 3 sets
Tricep kick back 3 sets
Pullovers with dumbell 2-3 sets


Chest+ Triceps workout day #2


Bench Press 4 sets
Incline dumbell press 4 sets
Decline dumbell press 4 sets
French Press 4 sets
Tricep overhead extension 3 sets
Behind neck dumbell extension 3 sets


Back+Biceps workout day #1

Rear Lat Pull downs 4 sets
Front lat pull downs vary grips 4-6 sets depending on fatigue
Bent over tbar rows 4 sets
One hand dumbell rows 4 sets
Rear lat raises 3 sets
standing bicep curls 4 sets
alternating bicep curls 3 sets
3 "21"s with ez curl bar
Wrist curls 4 sets
Reverse wrist curls 4 sets

Back+Biceps workout day #2 (once i get my strength up)


Pull ups 5-6 sets varying grips
Bent over barball rows 4 sets
One hand dumbell rows 4 sets
Rear lat raises 3 sets
Standing dumbell curls 4 sets
Isolated dumbell curl 4 sets
alternating incline dumbell curls 3 sets if necessary

Legs Day workout #1

Full Squats 6 sets
Sissy Squats 3-4 sets
Leg extension 3-4 sets
Stiff legged deadlift 4 sets
finish with leg extension if needed


Legs Day workout #2

Full Squats 6 sets
Hack Squats 6 sets
Stiff legged deadlift 4 sets
Leg curl 4 sets

Shoulders/ Traps day workout #1 and 2

Military Press/Behind Neck press 4 sets
Arnold Press 4 sets
lat raises or front raises 3 sets
Upright row 3 sets
barbell shrugs 4 sets
dumbell shrugs 3 sets

Lower back day:

Dead lifts 4-5 sets

That's it for the day. ha ha i cant do anything afterwards

Also notes:

Through in cardio quite a bit throughout the week
For abs a few times a week crunches, reverse crunches, crunches with twists broomstick behind neck and twist thing
stretching constantly before during and after excercise
doing some swimming and some hand grips excersizes
For calves a few times a week standing and seated calf raises and toe raises

What comments do you guys have about this training program I just posted?

Are the sets good? and excersizes? Let me know what you'd change.

 

[MonStar1023]

The Good Life...

Ill tell you one thing straight up bro you are doing WAY too much volume. I mean like your volume is completely excessive I have never seen anything like it. I mean okay for example...

Incline Press 4 sets
Decline Press 4 sets
Slight incline dumbell press 3 sets
Bench press 3 sets hard

4 presses exercises for chest? Thats absurd in my opinion. I would suggest starting off with flat barbell presses, moving onto incline dumbbell presses, moving onto some type of dumbbell fly movement, and finishing with dips or dumbbell pullovers.

Good luck bro..

 

[bigpoppadrew]

WOW! that is one hell of a workout! do you workout 3 times a day, 7 days a week or what?? your overtraining big time. try 6-8 exercises per day, and only 1 or 2 mucsle groups per day. Only workout 4 or 5 times a week to allow for proper recovery of the muscles.

 

[gymtime]

I agree with MS, that's way too much man. I believe you should be able to work each muscle group to complete failure with no more than three excersises each. If you can do a fourth, then you pretty much pussed out on the first three.

For chest, not only are you doing one to many presses, but you're even adding a close-grip bench. I know that's a tri excercise, but it also requires some chest work too. I'd stick to two press excercises and one fly or pullover.

Same with back. You've got four pulling/rowing excersises. And shoulders, military or behind the neck press and arnold presses are pretty much redundant. I'd do one or the other. Same with shrugs.

Legs you can pretty much beat to death all you like.

Remember more is not necessarilly better. Work out hard and intensely, but be smart too.

Good luck!

 

[BigWill]

Get a good book on exercise routines. Read it through. This stuff is not complicated - 30 -45 minutes and you're out of the gym.