thoughts on new training program

  1. thoughts on new training program


    I am trying to go for a mixture of size and strength
    upper body reps- 12,10,8,6
    leg reps-16,14,12,10...sometimes I like to do reps of up to 20 or 25 on legs
    Abs-I do abs pretty much every day

    day 1-chest, forearms
    Bench 4 sets-12,10,8,6
    incline bench 4 sets-12,10,8,6
    dumbell press 4 sets-12,10,8,6
    decline dumbell press 4 sets-12,10,8,6
    dumbbell flys 4 sets-12,10,8,6
    cable flys 4 sets-12,10,8,6
    pullovers 2 sets-12,10
    Barbell wrist curls 4 sets-12,10,8,6
    barbell reverse curls 4 sets-12,10,8,6

    day 2-shoulders,traps,upper arms
    Arnold presses 4 sets-12,10,8,6
    Lateral raises 4 sets-12,10,8,6
    Bent over laterals 4 sets-12,10,8,6
    bent over cable laterals 4 sets-12,10,8,6
    upright rows 4 sets-12,10,8,6
    shrugs 4 sets-12,10,8,6
    Preacher curls 4 sets-12,10,8,6
    incline curls 4 sets-12,10,8,6
    concentration curls 4 sets-12,10,8,6
    cable curls 4 sets-12,10,8,6
    tricep pressdown 4 sets-12,10,8,6
    cable reverse pressdown 4 sets-12,10,8,6
    dumbbell kickbacks 4 sets-12,10,8,6
    weighted dips 4 sets-12,10,8,6

    Day 3-Legs
    "Ass to the grass squats" 4 sets-16,14,12,10
    Half Squats 4 sets-16,14,12,10
    Lunges 4 sets-16,14,12,10
    Leg extension 4 sets-20,18,16,14 (mostly use these for warmup)
    Leg Curls 4 sets-20,18,16,14 (mostly use these for warmup)
    Leg Press 4 sets-16,14,12,10
    seated calf raise 4 sets-16,14,12,10
    standing calf raise on block 4 sets-16,14,12,10

    ***for all squats I like to change width of my feet and how much my toes point in or out and the reps change sometimes to up to 25 or as low as 1 rep max

    Day 4-Back
    Wide grip chins-50 reps(how ever many sets it takes)
    Close grip chins-50 reps(how ever many sets it takes)
    Bent over barbell rows 4 sets-12,10,8,6
    Seated rows 4 sets-12,10,8,6
    standing row 4 sets-12,10,8,6
    deadlift 4 sets-12,10,8,6
    hyperextensions 4 sets-12,10,8,6
    shoulder squeeze 4 sets-12,10,8,6 ***lay on bench with weights in hands and squeeze shoulder blades together hard...sorry I cant think of name


  2. Holy crap, that is way too much volume to train on a consistent basis.
    M.Ed. Ex Phys

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  3. Quote Originally Posted by Rodja View Post
    Holy crap, that is way too much volume to train on a consistent basis.
    sorry I forgot to mention....this is just a short burst of maybe 3 to 4 weeks just to blast my muscles hard and then probably tone it down a bit for a while

  4. Maybe do that once a month to throw a wrench into your system. Unless you are getting maximum recovery, 3-4 weeks of that routine will be a tad too much.
    M.Ed. Ex Phys


  5. yea, Ive actually been on that routine for a week now and feel great...the recovery is not a problem since I have 3 days rest for each body part before I hit it again
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  6. I don't know man, that is a TON of volume, and more isn't necessarily better if you're trying to grow...

  7. i think it's too much volume... if u can seriously get thru all that, might as well use that energy for 7x7. U'd prob get better results.
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