How is this schedule?

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    NRGora's Avatar
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    How is this schedule?


    Not sure if it's working well, im trying to bulk, I have gained minimal weight over the past 3 weeks but definately see a difference. All workouts are 3 sets of each, and 5-7 reps..adding 5 lbs every week to each workout.

    * 1 set of calf raises on EVERY workout day + 1 set of 50 crunches every workout day.

    Day 1: Deltoids/(Shoulders)
    Day2: Chest & Bi's
    Day 3: Tri's
    Day 4: OFF
    Day 5: Mix of.. Legs (1 set), Lats (1 set), rotator cuff (1 set)
    Day 6: See Day 1
    Day 7: OFF

    day 8 (or 1) would be same as day 2. So I do 4 different workouts in 5 days per week, so 1 workout of 4 is always done 2 times per week. everything else is hit once per week. The off days are always different, this was just an example. no more than 3 workout days in a row usually though.

    I know its a weird schedule but I have to go 5 times per week otherwise I would have nothing to do, b/c I'd be at the gym anyway. Let me know if any other schedule would be more effective, Im thinking I might not be getting enough rest, although I am never sore or tired b/c my diet is good..or maybe im not hitting each part enough, not sure lol. any info. would be appreciated. Thanks.

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    You definitely don't need to work abs every day . Treat them like anyother muscle they need rest too. I'd suggest no more than 2 times per week, you should blast them then
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    Quote Originally Posted by NRGora View Post
    Not sure if it's working well, im trying to bulk, I have gained minimal weight over the past 3 weeks but definately see a difference. All workouts are 3 sets of each, and 5-7 reps..adding 5 lbs every week to each workout.

    * 1 set of calf raises on EVERY workout day + 1 set of 50 crunches every workout day.

    Day 1: Deltoids/(Shoulders)
    Day2: Chest & Bi's
    Day 3: Tri's
    Day 4: OFF
    Day 5: Mix of.. Legs (1 set), Lats (1 set), rotator cuff (1 set)
    Day 6: See Day 1
    Day 7: OFF

    day 8 (or 1) would be same as day 2. So I do 4 different workouts in 5 days per week, so 1 workout of 4 is always done 2 times per week. everything else is hit once per week. The off days are always different, this was just an example. no more than 3 workout days in a row usually though.

    I know its a weird schedule but I have to go 5 times per week otherwise I would have nothing to do, b/c I'd be at the gym anyway. Let me know if any other schedule would be more effective, Im thinking I might not be getting enough rest, although I am never sore or tired b/c my diet is good..or maybe im not hitting each part enough, not sure lol. any info. would be appreciated. Thanks.
    Dont do abs every day.
    Don't do delt isolation exercises but do do heavy military press or push press with shrugs.
    Do chest with tri's and change day 3 to back and bi's starting with deads. Leg day-only legs. Give each body part at least 5 days of rest, you grow when you rest.
    Quote Originally Posted by madds87 View Post
    Im not to fond of taking serm's for long periods of time....
    •   
       

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    Good reply, short and to the point

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