Help with new program

  1. New Member
    JerseyJoe's Avatar
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    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.

    Chest/Back
    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

    Abs
    -----------------------------
    Legs
    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
    -----------------------------
    Arms
    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

    Abs
    ---------------------------------

  2. Senior Member
    youngandfree's Avatar
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    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
    Arms
    rest day
    rest day
  3. New Member
    rccratch's Avatar
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    10 sets of ten for just one excercise is rediculous. just doo like 10 to 12 sets for each body part until failure
    •   
       

  4. New Member
    JerseyJoe's Avatar
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    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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