Anyone ever have luck with.....

[howwedo107]

Day 1 Upper body a
Day 2 lower body a
Off
Day 4 upper body b
Day 5 lower body b
Day 6 off
Day 7 off

Upper a bench 5 sets
Dumbbell shoulder press 4 sets
Barbell back rows 4 sets
Preacher curls 4 sets
Dumbbell cont curls 3 sets
Ez bar skull crushers 4 sets

Lower A squat 5
Dead 5
Leg press 3
Calf raises (sitting) 4
Hamstring curl machine 4 set
Abs of some kind

Upper b
Incline bench 5
Front lateral rises 4
Barbell curl 4
Shrugs 4
One hand dumbbell over head tri ext 3
Tri pull downs 4

Lower b
Goblet squats with dumbbell 5
Standing calf rises 4
Lunges 4
Quad curl machine 4
Deads 5

Input please???? Also I'm bulking and would it be two much to take one say instead of two at the end?

 

[howwedo107]

Bump

 

[Gerbil]

What are you goals? What are your rep ranges for each exercise?

 

[howwedo107]

Doing a lean bulk right now looking for 4-5 lbs in 10 weeks and the big lifts is always 6-8 after warm up set the rest are 8-10

 

[ambulldog]

1) in upper a id drop the conc curls and add another back exercise instead 2)in upper b i wouldnt do front laterals, if ur gonna do some kind of lateral id go side. id also drop the 2 isolation tri moves and go with a close grip or reverse grip bench 3) lower b id drop deads and do real squats instead since you already doing deads earlier in week

 

[Gerbil]

Add pull ups to upper A, it is a great back excersize and also it helps you keep your weight in check (You notice if you are getting a higher bf%).

 

[howwedo107]

How do you stop your legs from swinging while doing pull ups

 

[Gerbil]

Go slowly and keep your lower body tight.

 

[Type O Hero]

How do you stop your legs from swinging while doing pull ups

You should be concentrating on pulling with your back and arms, so the legs should just be hanging. Once you're to the point where you have to kick your legs just to pull your body up, you should stop. Pull-ups are for lats and biceps so you want those muscles to be doing the work. If you're having to kick just to pull up, you're defeating the point of the exercise.

 

[Gerbil]

You should be concentrating on pulling with your back and arms, so the legs should just be hanging. Once you're to the point where you have to kick your legs just to pull your body up, you should stop. Pull-ups are for lats and biceps so you want those muscles to be doing the work. If you're having to kick just to pull up, you're defeating the point of the exercise.[/QUOTE

Unless you are focusing on negatives.

 

[howwedo107]

Ok redid my workout I'm following the 4 day upper body lower body split
Day 1 upper a
Day 2 lower a
Day 3 off
Day 4 upper b
Day 5 lower b
Off
Off
Upper a
Bench (5)
Chest flys incline (3)
Barbell back rows (4)
Skull crushers (4)
Bi con curls (4)
Chin ups (3)
Shoulder db press (4)

Lower a
Squats (5)
Quad curls (3)
Leg press (4)
Lunges (3)
Single db calf raises (4)

Upper b
Incline bench (5)
Single arm db back rows (4)
Back row machine (3)
Tri pull downs (4)
Preacher curls (4)
Shoulder side lat raises (4)
Dips (4)

Lower b
Deads (5)
Goblet twist squats (4)
Hamstring curls (3)
Seated calf machine (3)
Standing barbell calf raises (4)

How's it look? See upper a is focused more on chest and upper b on back and lower a on quads and hams and lower b calfs and glutes I also add abs on the last day before the 2 day break....any opinions?

 

[Type O Hero]

Even if focusing on the negative of a pull-up, it'd still be best to use something to help you step up to the starting position rather than kick your way up. This way you conserve more energy for the exercise. Oh, and if you're just doing pull-up negatives you may as well add weight.

 

[Newtonselite]

You could always try lyle mcdonalds routine

Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
SLDL or leg curl: 3-4X6-8/3′
Leg press: 2-3X10-12/2′
Another leg curl: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′

Tue: Upper
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′
For the Thu/Fri workouts either repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12

 

[ZiR RED]

Too much focus on the anterior chain and not enough posterior.

See my modifications

[Upper a
Bench (5)
Barbell back rows (4)
DB Over Head Press (3)
Skull crushers (4)
Chin ups (3)
Face Pulls (3)

Lower a
Squats (5)
Rumanian Dead Lift (4)
Leg press (4)
Lunges (3)
Single db calf raises (4)

Upper b
Military Press (5)
Single arm db back rows (4)
Back row machine (3)
Incline DB Press (3)
Preacher curls (3)
Dips (4)
Scapula Depressions (3)

Lower b
Deads (5)
Goblet twist squats (4)
Good Mornings (3)
Hip Pull through (3)
Standing barbell calf raises (4)
/QUOTE]