Dadof2
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Here is a challenge to all you experienced trainers out there to put your knowledge of training to good use, by helping me to design phase three of my training.
I am a fan of periodization, always have been, and am in the middle of my workout plan.
Phase 1 was a high volume, 17-23 sets per body part, 5 day split. reps where as high as 25 and no lower than 8.
Phase 2 is a moderate volume,12-15 sets per body part, 5 day split. Reps are by in large 14 per set, but I have employed some tactics such as partials, 21's etc.
Phase 3 has to be a strength/size hybrid. I want to keep my reps in the 5 range, but in some movements going as low as 2 some of the time. I also want to incorporate rest pause into this program.
The Phase 3 split is also going to be different. I want to hit each body part twice a week, as opposed to the current once a week.
Here is the best that I have come up with so far:
Monday - Chest, Shoulders, Triceps
Flat Bench
2 sets of 5
1 set of 3
1 set of 2
1 set of RP w/ the 2 rep weight for 5-8 times
Hang Clean into Shoulder Press
5 sets of 5 (after a couple w.u.'s)
Dips:
5 sets to failure
Tuesday
Legs, Back, Biceps (I hate the idea of training legs and back together, thus the idea of the thread)
Squats:
5 sets of 5 (I cannot go much higher than 405lbs for fear of my back injuries, so I won't be doing 3 or even 2 rep sets)
Leg Curls:
5 sets of 5
Bent Over Rows:
5 sets of 5
Biceps Curls
5 sets of 5
Wednesday - Cardio only
Thursday - Chest, Shoulders, Triceps
Incline Cybex Machine:
5 sets of 5
Dumbell Shoulder Press:
5 sets of 5
Close Grip Bench:
Friday: Legs, Back, and Biceps
Horizontal Leg Press:
5 sets of 5
Deadlifts:
2 sets of 5
2 sets of 3
1 set of 2
Dumbell Curls:
5 sets of 5
So there you have it, my basic idea for my next training phase. I will certainly be open to all criticism, and ideas.
I am a fan of periodization, always have been, and am in the middle of my workout plan.
Phase 1 was a high volume, 17-23 sets per body part, 5 day split. reps where as high as 25 and no lower than 8.
Phase 2 is a moderate volume,12-15 sets per body part, 5 day split. Reps are by in large 14 per set, but I have employed some tactics such as partials, 21's etc.
Phase 3 has to be a strength/size hybrid. I want to keep my reps in the 5 range, but in some movements going as low as 2 some of the time. I also want to incorporate rest pause into this program.
The Phase 3 split is also going to be different. I want to hit each body part twice a week, as opposed to the current once a week.
Here is the best that I have come up with so far:
Monday - Chest, Shoulders, Triceps
Flat Bench
2 sets of 5
1 set of 3
1 set of 2
1 set of RP w/ the 2 rep weight for 5-8 times
Hang Clean into Shoulder Press
5 sets of 5 (after a couple w.u.'s)
Dips:
5 sets to failure
Tuesday
Legs, Back, Biceps (I hate the idea of training legs and back together, thus the idea of the thread)
Squats:
5 sets of 5 (I cannot go much higher than 405lbs for fear of my back injuries, so I won't be doing 3 or even 2 rep sets)
Leg Curls:
5 sets of 5
Bent Over Rows:
5 sets of 5
Biceps Curls
5 sets of 5
Wednesday - Cardio only
Thursday - Chest, Shoulders, Triceps
Incline Cybex Machine:
5 sets of 5
Dumbell Shoulder Press:
5 sets of 5
Close Grip Bench:
Friday: Legs, Back, and Biceps
Horizontal Leg Press:
5 sets of 5
Deadlifts:
2 sets of 5
2 sets of 3
1 set of 2
Dumbell Curls:
5 sets of 5
So there you have it, my basic idea for my next training phase. I will certainly be open to all criticism, and ideas.
