Help with new program

  1. Cool 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
    superset with
    Wide Grip Pulldowns 10x10 @ 65% 1RM

    Flat Bench 10x10 @ 65% 1RM
    superset with
    Pulley Rows 10x10 @ 65% 1RM

    Cable Cross 10x10 @ 65% 1RM
    superset with
    Bentover Rows 10x10 @ 65% 1RM

    Squats 10x10 @ 65% 1RM
    superset with
    Leg Curls 10x10 @ 65% 1RM

    Leg Extensions 10x10 @ 65% 1RM
    superset with
    Dead Lifts 10x10 @ 65% 1RM

    Standing Calf Raises 10x10 @ 65% 1RM
    Lat Raises 10x10 @ 65% 1RM
    superset with
    Bentover Lat Raise 10x10 @ 65% 1RM

    Standing Curls 10x10 @ 65% 1RM
    superset with
    Pressdowns 10x10 @ 65% 1RM

    Hammer Curls 10x10 @ 65% 1RM
    superset with
    Upright Rows 10x10 @ 65% 1RM

    Dips 10x10 @ 65% 1RM


  2. 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
    rest day
    Leg day
    rest day
    rest day
    rest day

  3. 10 sets of ten for just one excercise is rediculous. just doo like 10 to 12 sets for each body part until failure

  4. 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.

Similar Forum Threads

  1. Help with program
    By Dman07 in forum Training Forum
    Replies: 1
    Last Post: 04-15-2011, 12:01 PM
  2. M1T Program
    By cambiocorsa13 in forum Anabolics
    Replies: 22
    Last Post: 08-31-2009, 12:20 AM
  3. Need help with GVT program
    By DaveWalton in forum Training Forum
    Replies: 2
    Last Post: 05-22-2009, 02:42 AM
  4. Help for MAX-OT program
    By pocketboy in forum Supplements
    Replies: 3
    Last Post: 09-25-2007, 05:37 PM
  5. new program
    By dalejmurphy in forum Training Forum
    Replies: 0
    Last Post: 05-16-2004, 11:02 AM
Log in
Log in