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my workout, change anything?

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Topic: my workout, change anything?

peety

Amateur Bodybuilder

Posts: 113
From:
Registered: Jan 2000

posted December 11, 2000 02:28 PM

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Just asking here cuz it'll never be answered anywhere else.
The only thing I'm really not to satisfied with is my chest. I just wish it were stronger.
Day 1-Chest-Shoulders I train them together because I think i might put to much strain on them if I do them seperately. I'm usually pretty damn sore for a few days afterward.
Flat Bench 3sets 6-8
Flat DB bench 4sets 6-8
(sometimes incline or cable crossovers)
DB Military Press 4sets 6-8
Side lateral raises 3sets 12

Day 2-off

Day 3-Back
Chins (sometimes with plates strapped on)7 sets 6-8
Heavy Rows 3 sets 8-10
Close grip pulldown 3sets 8-10

Day 4-off

Day 5-Triceps
French press 4sets 8-10
Tri. Pressdown 3sets 8-10
one arm reverse grip pressdown 3sets 10
Abs

Day 6-Biceps, forearms
BB curl 4sets 8-10
DB curl 4sets 8-10
One arm machine curls 3sets 8-10
Forerm curls 3 sets 15
reverse grip forearm curls 3 sets 15

Day 7-Off

Day 8-Legs
squats 3sets 10-12
leg ext. 3sets 8-10
leg curls 3sets 10-12
calves 3sets 15

Day 9-off

Day 10-repeat
any suggestions? Do you think breaking up my chest and shoulders would help alot. The reason I put them together, is because my shoulders basically get a workout from doing chest that I figure anymore might be a little to much. any help would be great.

The Ghost

Pro Bodybuilder

Posts: 530
From:Earth
Registered: Nov 2000

posted December 11, 2000 02:57 PM

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Have you tried doing any incline chest work? When I started using incline benching movements as my primary chest exercises, I noticed much better development and strength.

bbigman2000

Amateur Bodybuilder

Posts: 214
From:UK
Registered: Nov 2000

posted December 11, 2000 05:14 PM

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Bro, I have read your whole workout routine, my goals
in life are to get massive and stronger than anyone else
in my town, I use gear, but if you dont then you can still follow
my program, just drop the intensity a bit.
This is how my program looks for a fortnight

monday Flat bench/incline flyes/cable push downs/cable extensions

Tuesday Legs

Wednesday off

Thursday Deadlifts from floor/ ez bar preacher curls/standing dumbell curls

Friday Delts (front press/ lateral raises

sat/sun off

Monday Incline bench/flat flyes/ french press/two hand behind head dumbell extensions

tuesday legs

wednesday off

thursday heavy barbell shrugs/ seated cable row/ dumbell preacher/cable curls

friday delts

I dont do forearms, and mine are still about 17/18"inches
they get plenty work doing curls etc.

I would defintley seperate delts from chest, I keep all exercises
to a minimum of 8 reps per set and a max of 12 going to failure
with all sets after warm ups, 8 sets per body part.

Good luck, Bro,

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