Help with new program
- 05-26-2009, 01:54 PM
Help with new program
What's up guys, I'm gettin ready to switch up my routine a bit here.
I've been on a pretty reg routine for the past 3 months with a chest/tri back/bi setup.
I'm 5'10" 205lbs with 20% BF, I've been on a bulking cycle for the past 4 months and I'm ready to switch it up a but to drop that extra body fat I put on. I wanna keep building a little but at the same time drop the fat some. I was thinking about doing a 10x10 routine (see below).
My diet is between 2,500 - 3,000 cals per day with about 250-270 grams of protein and keeping the fat as low as I can while getting the calories.
I was thinking about this layout with 3 days on 1 day off, let me know whatcha think.
Incline Bench 10x10 @ 65% 1RM
Wide Grip Pulldowns 10x10 @ 65% 1RM
Flat Bench 10x10 @ 65% 1RM
Pulley Rows 10x10 @ 65% 1RM
Cable Cross 10x10 @ 65% 1RM
Bentover Rows 10x10 @ 65% 1RM
Squats 10x10 @ 65% 1RM
Leg Curls 10x10 @ 65% 1RM
Leg Extensions 10x10 @ 65% 1RM
Dead Lifts 10x10 @ 65% 1RM
Standing Calf Raises 10x10 @ 65% 1RM
Lat Raises 10x10 @ 65% 1RM
Bentover Lat Raise 10x10 @ 65% 1RM
Standing Curls 10x10 @ 65% 1RM
Pressdowns 10x10 @ 65% 1RM
Hammer Curls 10x10 @ 65% 1RM
Upright Rows 10x10 @ 65% 1RM
Dips 10x10 @ 65% 1RM
- 05-28-2009, 01:26 PM
It's too much. If you are set on 10x10, then do one exercise per bodypart each day. If you want to keep the same exercises, I would do 3x10 supersets. If you didn't notice, 10x10 times 3 exercises = 300 reps per bodypart. You want to do that twice a week, so that's 600 reps per bodypart/week. Also, I would put a rest day in between each lifting day. Unless you like to lift certain parts on certin days of week due to schedule, then I would do something like this:
Same exercise pattern you have, but do 3 sets of 10 supersets.
Do chest/back day
- 05-30-2009, 07:41 PM
10 sets of ten for just one excercise is rediculous. just doo like 10 to 12 sets for each body part until failure
05-31-2009, 01:24 AM
Yea that's kinda what I've been doing. I have my log, but have yet to be able to finish the whole thing without having to stop because of some kind if pain. Pain that is beyond a tight muscle. I don't push past that so I'm just kinda working up to the full log.
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