Will this not yield optimal results?

[w7shred]

My goals is size and strength. Bulking up for the winter. I have been warming up with 20 mins of cardio before I lift while I drink my pwo shake.

Monday - Chest

Flat Bench
Decline
Incline Bench
Flat Bench DBs
Cable Flys High
Cable Flys Low
Dips(Something is wrong with my front delt/rot. cuff So I cant do them.)

Tuesday - Biceps/Triceps

Cable Pushdowns
Reverse Curls
Skull Crushers

DB Curls
Hammer Curls
Preacher Curl Bar(pre-set weighted)
Outside grip Preacher
Straight Bar Curls

Wednesday - Legs/Abs


Leg Extensions
Squats
Calf Extensions
Leg Press

Crunches
Leg Raises
Planks

Thursday - Shoulders

Front Raises
Side Raises
Overhead DB press(taking a break from it)
Upright Rows
Rear Delt Barbell Row
Cable Front Lateral Raises
Shrugs

Friday - Back/Abs?

DB rows
Pullups
Deads
Pulldowns Close grip
Cable Row with bar wider grip

Sat/Sun Off.


Besides on exercise like shoulders I will be lifting in the 6-8 range. I keep hearing 5x5 but couldn't I just tweak this a little bit to make it work?
Any input would help.

 

[Matthersby]

I can't imagine that, even with a six day break, and even if you are only doing a few working sets per exercise, that your chest or shoulders would recover from 7 exercises per workout.

 

[Matthersby]

Think about it, your legs are at least twice the size but have half the training volume, according to your plan.

 

[ZiR RED]

Might be time to figure out what is wrong with your rotator cuff before doing more damage....which all the pec and delt work (in conjuntion with limited pulling work) will certainly cause.

 

[jbryand101b]

it's all about said. Specific Adaptations to Imposed Demands.

your body will either adapt, or over train.

6-8 rep range is good for size. thats 85-80% of your 1rm, and is going to require more sets, and a bit of a longer rest, around 1min.

i'll post what I would do on those days, but also, I train specifically for hypertrophy, so i tend to keep it in the 8-12 range.

 

[jbryand101b]

My goals is size and strength. Bulking up for the winter. I have been warming up with 20 mins of cardio before I lift while I drink my pwo shake.

I would start out with 10min of moderate cardio, or until i break a sweat. do the protein shake 45min to 1hr before the gym, and instead sip on amino's during your entire w/o.

Monday - Chest

Incline D/B press
Flat B/B bench press
Incline D/B flys
Decline B/B press
Level Cable flys
instead of dips, do some narrow (d/b's together), neutral grip d/b presses
Low Cable flys


Tuesday - Legs (to give tri's a break)

Front squat
Back squat
Ab Ductor machine
Seated calf press (targets the soleus)
Lying Leg Curl Machine
Ad Ductor machine
Leg Extension Machine
Standing or straight leg Calf extension (targets the gastraucnemius)

Wednesday - Back

Pull ups (overhand grip)
Bent over B/B rows
Lat Pull Down
Bent over D/B Rows
Neutral grip pull up (or pull down if machine used)
Seated Cable Row



Thursday - Shoulders

Seated Neutral grip Machine press (I would start with d/b press, but since your taking a break)
Front Raises
Side Raises
Bent over Reverse Cable fly
Upright Rows (i dont do upright rows, bothers my shoulder)
D/B Shrugs
B/B Shrugs
Outward shoulder cable rotation (this will strengthen your rotator cuff muscles, post delt, infraspinatus, teres minor)
Inward shoulder cable rotation
Machine lat raise

Friday - Arms/Abs? (i leave the ? cause I like to incorporate these into larger muscle group exercises, such as legs or back, d/t the release of gh from working the larger muscle groups)

D/b curls
Single arm over head cable pull up (this targets the long head of the tricep)
standing ez bar curls (if you like the preacher, you could sub that out i guess)
Rope cable pull downs (this will target the short head of the tri)
seated, incline d/b curls (will hit both heads of the bicep)
overhand wrist preacher extension

for my ab work, i like to do a type of circut style routine, crunches then left side crunch, right side crunch, knee raise, thats one set, then repeat.


end each w/o with 10min of moderate cardio.

Sat/Sun Off.


Besides on exercise like shoulders I will be lifting in the 6-8 range. I keep hearing 5x5 but couldn't I just tweak this a little bit to make it work?
Any input would help.

it varies on what I do, but I like to do 1 warm up set of light weight, then 4 sets of each exercise.

you could reduce this down by alot if all you want to do is hit the main muscles, and call it a day. just decrease the rest time.

with this lay out, you should probably be in the gym about 2hrs.

 

[w7shred]

So doing 6 to 8 reps how many sets should I be shooting for?
Do you think 6 exercises is more than enough?
I have a hardtime working in abs.
I do like legs on tuesdays and id move back to thursdays, that seems like it would work better.

 

[Bryanz47]

Upper body 2 times a week .... Lower body 2 times a week....

 

[jbryand101b]

So doing 6 to 8 reps how many sets should I be shooting for?
Do you think 6 exercises is more than enough?
I have a hardtime working in abs.
I do like legs on tuesdays and id move back to thursdays, that seems like it would work better.

you should be shooting for 4-5 sets.
it really isn't about how many exercises, it's just about hitting that group effectively. if you can do it in less than 6 exercises, great, if not, you may have to do 6 or more, or look at other exercises for that muscle group.
abs for me is hard as well, I probably should spend an entire day working on them, but for now i just try to incorporate them into other days, at the end of w/e group im working, sometimes at the end of my workout (post cardio)

I try to split things up so I can give it a bit of a rest during the week as well. a lot of guys will do chest, then back the next day, not realizing how much the chest & back work together.
so I use things like legs, shoulders to give those two guys a little break.