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My training Sched: Please Critique Bros

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Author	Topic: My training Sched: Please Critique Bros
drdbol Amateur Bodybuilder (Total posts: 69)	posted March 15, 2000 12:00 AM Mon: Chest (Flat Bench, Incine DB, weighted dips) Tues: Back (wide grip chins, bent rows,deads seated row) Weds: Legs (squats, legpress, ham curls, calve raises) Thurs: Arms (barbell curls, db curls, hammer curl, tri push downs, skulls, close grip) Fri: Delts (military, upright rows, side laterals) Sat:Rest Sun: Rest (depending if I need it) For bi I do six total sets, same with tris. Delts I do seven total sets. Chest, back, legs, I do 8 total sets. Exercises are almost all heavy basic compounds. Rep range is bout 5-6 reps. Gym time ranges from 35min-45min. What do you bros think, most bros say I'm in the gym too much, but each bodypart only gets work 5 times a month and I get 5 days rest between parts. I realize that alot of bodyparts overlap. I use this traing sched when I first started training and made tremendous gains. I'm back from a five month layoff due to health probs and want to use the same training sched. Just want to run it by all you vets. Also, training without AS. Thanks bros. IP: Logged
THESAINT Pro Bodybuilder (Total posts: 103)	posted March 15, 2000 12:06 AM I'D SAY NOT ENOUGH TIME IN THE GYM. KICK YOUR SETS UP 12 TO 15, FOR LARGE MUSCLE GROUPS(CHEST,BACK,LEGS) 8 TO 12 SETS FOR SMALL MUSCLE GROUPS (ARMS,SHOULDERS) REPS SHOULD BE 12,10,8,6,4 IP: Logged
studcj Pro Bodybuilder (Total posts: 334)	posted March 15, 2000 12:08 AM Chest: definitly add some flat dumbells Back: Do close grip instead of wide Legs: Maybe some leg extensions or lunges Delts: I would recommend doing standing dumbell shoulder presses. Alternate and do one arm at a time. It looks kinda wierd but it is one of my favorites. I do each bodypart twice a week, but I am a young athlete so I have quick recovery time. Just remember that you need to change it up every now and then. Different excersises, # of sets and reps etc.. ------------------ "I can, because Im crazzy!" Studcj P.S. try to add more excersises per day. I do 8-10 excersises a day. [This message has been edited by studcj (edited March 15, 2000).] IP: Logged
BuffEnuf Pro Bodybuilder (Total posts: 219)	posted March 15, 2000 12:09 AM I would do it this way... Chest, Back, Arms, Legs and then Delts. It'll be hard to do legs the day after a good back workout. The way it is set up here your previous days workout wont affect your next days workout. Also maybe throw in a couple extra sets for the larger muscle groups. Dont forget to switch things up too. ------------------ "We may not be liven in a perfect world, but your lookin at a perfect body... your lookin at a, Genetic Freak" IP: Logged
big_guy1 Pro Bodybuilder (Total posts: 442)	posted March 15, 2000 12:30 AM doesn't sound like too bad a split to me....here's a look at my current routine- Mon-Chest(bench, incline, cable crossovers) Tues-Back(row maching(hammer strength), cable row, lat pulldown, one arm dumbell row, lat pulldown machine(hammer strength)) Wed-Arms-Tris-pulldown, skull crushers, pushdown mahine Bis-preacher curls, dumbell hammer curls, cable curls Thurs-Quads-squat, leg press, leg extension Fri-shoulders-dumbell Shoulder press, shrugs, upright rows, side raises Sat-Hams and Calves-stiff leg dealift, leg curl, standing calves raise, seated calves raise I add excercises if I am not tired at the end, my set ar as follows- Mon-7 set, 6-8 reps of each exercise Tues-6 sets of 6-8 reps of each exercise Wed-5 sets of 6-8 reps each exercise Thurs-6 set of 6-8 reps, squat and leg press, 5 sets of 10-12 reps leg extensions Fri-5 sets of 6-8 reps, each exercise Sat- 5 sets, 6-8 reps of each exercise Sunday is a rest day...it is a killer workout....I think everyone should post what they do...I would like to see some other splits.. big-guy Fri IP: Logged
Villan Pro Bodybuilder (Total posts: 122)	posted March 15, 2000 12:57 AM Currently this is my exact workout schedule. Of course next week certain exercises will swap, i.e. Incline will be Incline dumbell and flat bench dumbell will be flatbench, will trade pec-dec for cable crossovers......will trade something for almost everything for every part of body next week. It's basic, but you get the picture. Of course it'll change according to the results I want.....bulk cycle....cutting cycle....you get the picture.... Monday: Chest Incline: 12 10 8 6 4 Flatbench Dumbell: 12 10 8 6 4 Incline Flyes: 12 10 8 6 4 Pec-Dec: 12 10 8 6 Twists: 100 100 100 100 Cardio: 30 min Decline Crunch (weighted: in sets of "failure" to 100 reps Power Crunch (Machine, weighted: in sets of "failure" to 100 reps Leg Raises: in sets of "failure" to 100 reps Tuesday: Arms Straight-Bar Curls: 12 10 8 6 4 Skull Crushers: 12 10 8 6 4 Alternate Dumbell Curls: 24 20 16 12 8 (12 10 8 6 4 each arm alternating) Push downs: 12 10 8 6 4 Concentration Curls: 12 10 8 6 4 (each arm) Kick Backs: 12 10 8 6 4 (each arm) Forearm Curls: 12 10 8 6 4 Reverse Forearm Curls: 12 10 8 6 4 Twists: 100 100 100 100 Cardio: 30 min. Decline Crunch (Weighted): in sets of "failure" to 100 reps Power Crunch (Machine, weighted): in sets of "failure" to 100 reps Leg Raises: in sets of "failure" to 100 reps Wednesday: Legs Leg extentions: 12 10 8 6 4 Leg Curls: 12 10 8 6 4 Squats: 12 10 8 6 4 Dead lifts: 12 10 8 6 4 Leg Press: 12 10 8 6 4 Lunges: 24 20 16 12 8 (12 10 8 6 4 alternating) Standing Calf Raises: 12 10 8 6 4 Sitting Calf Raises: 12 10 8 6 4 Twists: 100 100 100 100 Cardio: 30 min. Decline Crunch (Weighted): in sets of "failure" to 100 reps Power Crunch (Machine, Weighted): in sets of "failure" to 100 reps Leg Raises: in sets of "failure" to 100 reps Thursday: Shoulders Shoulder Press: 12 10 8 6 4 Bentover Reverse Flyes (Rear delts): 12 10 8 6 4 Side Raises: 12 10 8 6 4 Shrugs: 12 10 8 6 4 Twists: 100 100 100 100 Cardio: 30 min. Decline Crunch (Weighted): in sets of "failure" to 100 reps Power Crunch (Machine, Weighted): in sets of "failure" to 100 reps Leg Raises: in sets of "failure" to 100 reps Friday: Off Saturday: Back Chins: in sets of "failure" to 50 reps Close grip pull downs: 12 10 8 6 4 Bentover Straight bar rows: 12 10 8 6 4 One-arm Rows: 12 10 8 6 4 (each arm) Twists: 100 100 100 100 Cardio: 30 min. Decline Crunch (Weighted): in sets of "failure" to 100 reps Power Crunch (Machine, Weighted): in sets of "failure" to 100 reps Leg Raises: in sets of "failure" to 100 reps Sunday: Off IP: Logged
Villan Pro Bodybuilder (Total posts: 122)	posted March 15, 2000 01:17 AM Whew! That was a workout itself........my finger muscles are pumped. IP: Logged
drdbol Amateur Bodybuilder (Total posts: 69)	posted March 15, 2000 01:30 AM Thanks for the input bros IP: Logged
WCP Pro Bodybuilder (Total posts: 345)	posted March 15, 2000 01:44 AM Looks pretty effective to me overall You may want to throw in some preacher curls with a cambered bar on arm day. Or like studcj said some leg extensions on leg day. Definately get some DB presses in on chest day..alternate between the DB's and the BB. You might try this Bro to keep the shock techique alive. List all excercises for each body part on a sheet of paper of comp. document. Each week when you come to that body part just pick however many different ones you want for that day, making sure they arent too similar and go with that. This way each week you do something different therefore keeping your body from adaptation. This is what I do..it keeps me from getting too settled.. Good Luck Bro, and Sweat Blood, WCP ------------------ "the man who can defeat himself, is truly the greatest warrior" IP: Logged
Deepsquat Pro Bodybuilder (Total posts: 401)	posted March 15, 2000 02:36 AM If you are going to do the once a week per bodypart thing, you need to add more sets.If you want to change your split and work each bodypart twice per week, the number of sets if fine. if you want some strange and different ideas on work out and split go to my web site posting of Serious Growth routine at www.geocities.com/hrscck9/p1.jpg for each addtional page (there are 6) add a # after the p Example /p2.jp /p3.jpg ------------------ even my battle with death could only keep me out of the gym for 35 days IP: Logged
RATM99 Amateur Bodybuilder (Total posts: 3)	posted March 16, 2000 04:25 AM Villan, This may sound like a dumb question, but what do you mean by twists? IP: Logged
Stone413 Amateur Bodybuilder (Total posts: 20)	posted March 16, 2000 10:12 AM Being in Sports Medicine, I can assure you that your time in the gym is great. You don't have to spend hours to get a great pump. As a matter of fact, it's proven that after about 45min. of hard training, your body is blown. All ATP is depleted and your muscles are depriving oxygen. This is why aerobics are no longer than 30 min. Good Luck! ------------------ Like a Rock! Stone IP: Logged
Villan Pro Bodybuilder (Total posts: 122)	posted March 16, 2000 11:31 AM What I mean by twists is, you take a broomstick and put it behind your neck with your arms stretch out along it and you twist. It's important to keep your hips facing forward other wise you won't get the squeeze you want. Sit down and do them. You just twist and crunch the side you are twisting to. Your sides should eventually start burning like hell. Makes your waist smaller as compared to the machine twists that work your obliques. If you use weight your obliques will grow, which means bigger waist. I maintain a 30 inch waist at 6'0 200 pounds. Trying to get it smaller, so I am going to use clen coming up. Hope that helps. IP: Logged

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