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  George Spellwin's ELITE FITNESS Discussion Boards
  Training Discussion Board
  Please critique my new program.

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Author Topic:   Please critique my new program.
Morngrim
Amateur Bodybuilder
(Total posts: 4)
posted July 18, 2000 06:46 PM     Click Here to See the Profile for Morngrim   Click Here to Email Morngrim     Edit/Delete Message UIN: 5720729
Hey all, I am new here, although I have been reading up on these boards for a few months now... I have learned some pretty useful things. Right now, I am planning on focusing training toward size and strength, and a secondary goal is to bring out the outer and lower chest more (reason for the decline movements). Let me say to start with that I am natural, plan on eating plenty, sleeping plenty, and supplementing with some yohimbe and glutamine.

day 1
chest/ back
speed bench 9 sets of 3
decline bench 3 sets of 8
Incline DB bench 3 sets of 8
deadlifts 3 sets of 8
chins 3 sets of 8
pullovers 3 sets 8

day 2 off
day 3
legs/ shoulders
DB shoulder presses 3 sets of 8
front raises 2 sets 8
lateral raises 2 sets 8
rear raises 2 sets 8
squats 3 sets of 8
hamstring curl 2 sets of 8
ext. 2 sets of 8
calve raises 4 sets of 12

day 4 off
day 5
bis/ tris
close grip bench 3 sets of 8
skullcrushers 3 sets of 8
barbell curl 3 sets of 8
incline db curl 3 sets of 8
barbell forearm curl 4 sets 12

days 6+7 off
day 8
chest/ back
flatbench 3 sets of 8
decline dumbbell 3 sets of 8
deadlift 3 sets of 8
tbar rows 3 sets of 8
pullovers 3 sets of 8

day 9 off
day 10
shoulders/ legs
smith barbell presses 3 sets 8
front, lateral, and rear delt raises, 2 sets each of 8
squats 3 sets 8
leg press 3 sets 8
leg press calve raises 4 sets 12

day 11 off


day 12
bis/ tris
close grip bench 3 sets 8
behind neck db raises 3 sets 8
preacher curl 3 sets 8
hammer curl 3 sets 8
db forearm curl 4 sets 12

days 13, 14 off
repeat program twice, each time adding one set and decreasing reps after first set (IE, 8/8/6/6 for next two weeks and then 8/6/6/4/4 for the following weeks). For those who dont know speed benching, I have derived it from louie simmon's westside style training. All exercises before the last set on a muscle group will be done to the point right before complete failure, and the last rep of the last set of a muscle group will be a failing rep... Comments and criticisms are greatly appreciated.

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I lift, therefore I am.

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BK
Amateur Bodybuilder
(Total posts: 34)
posted July 18, 2000 09:11 PM     Click Here to See the Profile for BK   Click Here to Email BK     Edit/Delete Message
wow! chest and back on the same day? I'd have trouble getting out of bed the next morning. I would separate them, but, if it works, do it.

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ethertek
Pro Bodybuilder
(Total posts: 103)
posted July 19, 2000 02:59 AM     Click Here to See the Profile for ethertek     Edit/Delete Message
I like your routine...I like the variety you use.

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Morngrim
Amateur Bodybuilder
(Total posts: 4)
posted July 20, 2000 04:47 PM     Click Here to See the Profile for Morngrim   Click Here to Email Morngrim     Edit/Delete Message UIN: 5720729
Thanks for the replys so far, but I'd like to have some more input, so I'm going to bump this.

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mystic_hormones
Pro Bodybuilder
(Total posts: 147)
posted July 21, 2000 01:57 PM     Click Here to See the Profile for mystic_hormones   Click Here to Email mystic_hormones     Edit/Delete Message
how long have you been working out. what % bf. does your diet fuel you enough to do this? Also don't ask us try it first for a few weeks then give your review and if you are having problems then mention them and we'll be able to help you out more. a suggestion that may work for you too. try chest with tris and back with bis. that may help from overtraining those parts.

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...And the crowd goes wild!!!

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Steelsoldier
Pro Bodybuilder
(Total posts: 275)
posted July 21, 2000 05:29 PM     Click Here to See the Profile for Steelsoldier   Click Here to Email Steelsoldier     Edit/Delete Message
Man you are way overtraining! to many sets! The chest and back thing is a workout that has been used for decades and is effective if done right. I f you really want me to tell you how to really do this workout drop me a e-mail!

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"The more you sweat in training the less you bleed in battle"


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Morngrim
Amateur Bodybuilder
(Total posts: 4)
posted July 22, 2000 12:03 AM     Click Here to See the Profile for Morngrim   Click Here to Email Morngrim     Edit/Delete Message UIN: 5720729
I have been lifting for a little over two years, I'm 5'8 at 190, at about 11% bf, 18 yrs old. I eat plenty to fuel the workout, and I pyramid up in weight every set. My main concern honestly is that I am not training enough... I am in and out in an hour, and only work out three times a week. I have just changed my routine from a chest/tris and back/bis routine, which I think only helped me marginally.

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mac sloan
Pro Bodybuilder
(Total posts: 128)
posted July 22, 2000 05:32 PM     Click Here to See the Profile for mac sloan   Click Here to Email mac sloan     Edit/Delete Message
Try to have more pulling exercises than pushing.

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