GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
| Author | Topic: Updated Workout Schedule | ||
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Amateur Bodybuilder 
Posts: 72 |
What number of sets and reps should I do for this schedule to build mass and strength primarily? Mon Chest-Tricpes Bench Tuesday Shoulders-Traps-Abs-Calves-Neck-Cardio rear lateral raises Wed Legs Leg extension warmup 2 sets Thursday Cardio 30-45 min heavy bag punching. Friday Back Biceps Deadlift Sat- Cardio, abs, calves, neck 30-45 min shadowboxing or hitting sparring dummy Oblique twists    | ||
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Amateur Bodybuilder
Posts: 123 |
I would do legs and shoulders on the same day it will give you an extra day to recover - take out all those raises to. Stick with behind the neck press and dumbell press. Would'nt worry about your neck - heavy shrugs will make it grow. If your going to do 4 chest and 4 tri exercises I would only do about 2 sets per. Of course, I would only do a max of 3 chest and 2 tri exercises. Same thing with your back day - I would stick with the deads, chins, and 1 type of row. Then do a couple bi exercises. Remember you don't always need to do more exercises and sets to grow - you just need to put more intensity into the work you do. This is just what I would do though. You've posted before about w/o routines. Have you tried any of these yet or are you waiting for us to tell you it looks okay? Hopefullly not - only you can really tell if its really going to work for you or not. Hope this helps -  | ||
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Cool Novice 
Posts: 43 |
wtf, why are you telling him to do behind the neck presses? hey, do in front of the neck presses, they work just as well and you have less of a chance of hurting your shoulders. I'd say just do bench with triceps, do bench press of course, and also do close grip bench, that's about all you need to get stronger chest and triceps. just remember to warm up and then go heavy like 3-4 sets of 6 reps ------------------ | ||
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Amateur Bodybuilder
Posts: 267 |
Still looks like too much to me bro, but try and see I guess. If you are not getting stronger, it's not working for you. |
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posted November 22, 2000 12:08 AM