critique my COMPLETE 15 week lifting program!

  1. New Member
    lukedubas's Avatar
    Stats
    6'0"  245 lbs.
    Join Date
    Apr 2011
    Posts
    99
    Rep Power
    122
    Level
    9
    Lv. Percent
    4.39%

    critique my COMPLETE 15 week lifting program!


    Weeks 1-4Monday – Chest Exercise to be performed in order1. Incline Barbell Press - 3-4 sets 12-15 reps*2. Flat Bench Press - 3-4 sets 12-15 reps*3. Dumbbell Flys - 3-4 sets 12-15 reps – smooth and controlled motion*4. Push Ups - to failure 5. Crunches - 3-4 sets 30 seconds*6. Reverse Crunches - 3-4 sets 30 secondsTuesday – Legs Exercise to be performed in order1. Squat - 3-4 sets 12-15 reps each leg*2. Straight Leg Dead Lift - 3-4 sets 12-15 reps*3. Leg Curl - 3-4 sets 12-15 reps*4. Leg Press - 3-4 sets 12-15 reps each leg*5. Leg Extension - 3-4 sets 12-15 reps*6. Standing Calf Raises - 3-4 sets 12-15 reps*7. Seated Calf Raise - 3-4 sets 12-15 repsWednesday – Back Exercise to be performed in order1. Bent Over Barbell row - 3-4 sets 12-15 reps*2. 1 Arm Dumbbell Rows - 3-4 sets 12-15 reps*3. Cable Pull Downs (like dumbbell pullover but with cable standing) 3-4 sets 12-15 reps*4. Wide Grip Pull downs - 3-4 sets 12-15 reps*5. Dumbbell Shrugs with Abduction start - 3-4 sets 12-15 reps*6. Hyperextensions - 3-4 sets 12-15 reps - smooth and controlled motionFriday – Arms Exercise to be performed in order1. Standing Barbell Curls - 3-4 sets 12-15 reps*2. Preacher Curls - 3-4 sets 12-15 reps*3. Hammer Curls - 3 sets 12-15 reps*4. Triceps Press Down with V-Bar or Rope - 3-4 sets 12-15 reps*5. Over the Head Extensions using rope or Skull Crushers - 3-4 sets 12-15 reps6. Weighted Dips - 3 sets 12-15 reps*7. V-ups - 3-4 sets 30 seconds 8. Leg Raises - 3-4 sets 30 secondsSaturday – Shoulders Exercise to be performed in order1. Dumbbell Military Press NO BACK SUPPORT - 3-4 sets 12-15 reps*2. Seat Front Dumbbell Raise NO BACK SUPPORT - 3-4 sets 12-15 reps*3. Standing Side Lateral Raise - 3-4 sets 12-15 reps*4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 3 sets 12-15 reps- smooth and controlled motion*5. Seated Calf Raises – 4 sets 15 reps*6. Seated Calf Raises – 4 sets 15 repsPerform 30-45 minutes of cardio before or after weights with heart rate 130-150.Weeks 5-8Monday – Chest Exercise to be performed in order1. Incline Barbell Press – 5-6 sets 6-10 reps*2. Flat Barbell Press - 5-6 sets 6-10 reps*3. Peck Deck – 3-4 sets 8-10 reps – smooth and controlled motion*4. Push Ups – to failure*5. V-ups – 3-4 sets 30-45 seconds*6. Leg raises – 3-4 sets 30-45 secondsTuesday – Legs Exercise to be performed in order1. Squats – 5-6 sets 6-10 reps*2. Straight Leg Dead Lift – 5-6 sets 6-10 reps*3. Leg Curl – 3-4 sets 8-10 reps*4. Stationary Barbell Lunges – 5-6 sets 6-10 reps*5. Leg Extension – 3-4 sets 8-10 reps*6. Standing Calf Raises – 3-4 sets 8-12 reps*7. Seated Calf Raises – 3-4 sets 8-12 repsWednesday – Back Exercise to be performed in order1. High Row Wide Grip - 5-6 sets 6-10 reps*2. Close Grip Low Row - 5-6 sets 6-10 reps*3. Wide Grip Pull Downs – 5-6 sets 6-10 reps*4. Dumbbell Pull Overs – 3-4 sets 8-10 reps*5. Barbell Shrugs – 5-6 sets 6-10 reps6. Hyperextensions – 3 sets 8-10 reps – smooth and controlled motionFriday – Arms Exercise to be performed in order1. Standing Dumbbell Curls - 5-6 sets 6-10 reps*2. Single arm Dumbbell Preacher Curls - 5-6 sets 6-10 reps*3. Concentration Curls – 3 sets 8-10 reps*4. Close Grip Press - 5-6 sets 6-10 reps*5. V Bar Press Down - 5-6 sets 6-10 reps6. Single Arm Over the Head Extension – 3 sets 8-10 reps*7. Toe Touches – 3-4 sets 30-45 seconds*8. Roman Chair Knee ups – 3-4 sets 30-45 secondsSaturday – Shoulders Exercise to be performed in order1. Dumbbell Military Press NO BACK SUPPORT - 5-6 sets 6-10 reps*2. Seat Front Dumbbell Raise NO BACK SUPPORT – 5-6 sets 6-10 reps*3. Standing Side Lateral Raise - 5-6 sets 6-10 reps*4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 5-6 sets 6-10 reps– smooth and controlled motions*5. Standing Calf Raises – 3-4 sets 8-12 reps*6. Seated Calf Raises – 3-4 sets 8-12 repsPerform 30-45 minutes of cardio before or after weights with heart rate 130-150.Weeks 9-12*Monday – Chest Exercise to be performed in order1. Incline Barbell Press – 5-6 sets 4-6 reps*2. Flat Bench Press - 5-6 sets 4-6 reps*3. Dumbbell Flys – 3-4 sets 6-8 reps – smooth and controlled motion*4. Push Ups – to failure*5. Crunches – 3-4 sets 30-45 seconds6. Reverse Crunches – 3-4 sets 30-45 secondsTuesday – Legs Exercise to be performed in order1. Squat –5-6 sets 4-6 reps*2. Straight Leg Dead Lift - 5-6 sets 4-6 reps*3. Leg Curl – 3-4 sets 6-8 reps*4. Leg Press - 5-6 sets 4-6 reps*5. Leg Extension– 3-4 sets 6-8 reps*6. Standing Calf Raises – 3-4 sets 8-12 reps*7. Seated Calf Raises– 3-4 sets 8-12 repsWednesday – Back Exercise to be performed in order1. Bent Over Barbell row - 5-6 sets 4-6 reps2. 1 Arm Dumbbell Rows - 5-6 sets 4-6 reps*3. Cable Pull Downs (like dumbbell pullover but with cable standing) –3-4 sets 6-8 reps4. Wide Grip Pull Downs – 5-6 sets 4-6 reps*5. Dumbbell Shrugs with Abduction Start – 5-6 sets 4-6 reps*6. Hyperextensions – 3 sets 8-12 reps – smooth and controlled motionFriday – Arms Exercise to be performed in order1. Standing Barbell Curls - 5-6 sets 4-6 reps*2. Preacher Curls - 5-6 sets 4-6 reps*3. Seated Hammer Curls – 3-4 sets 6-8 reps4. Triceps Press Down with V-Bar or Rope - 5-6 sets 4-6 reps*5. Weighted Dips – 5-6 sets 4-6 reps6. Over the Head Extensions Using ROPE or Skull Crushers – 3-4 sets 6-8 reps*7. V-ups – 3-4 sets 30-45 seconds 8. Leg Raises – 3-4 sets 30-45 secondsSaturday – Shoulders Exercise to be performed in order1. Dumbbell Military Press NO BACK SUPPORT - 5-6 sets 4-6 reps*2. Seat Front Dumbbell Raise NO BACK SUPPORT – 5-6 sets 4-6 reps*3. Standing Side Lateral Raise - 5-6 sets 4-6 reps*4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 5-6 sets 4-6 reps– smooth and controlled motion*5. Standing Calf Raises – 3-4 sets 8-12 reps*6. Seated Calf Raises – 3-4 sets 8-12 repsPerform 30-45 minutes of cardio before or after weights with heart rate 130-150.Week 13*Monday – Chest Exercise to be performed in order1. Incline Dumbbell Press – 3 sets 12-15 reps*2. Flat Dembbell Press - 3 sets 12-15 reps*3. Dumbbell Flys - 3 sets 12-15 reps – smooth and controlled motion*4. Push Ups – to failure*5. Crunches – 3 sets for 30 – 45 seconds*6. Reverse Crunches – 3 sets for 30 - 45 secondsTuesday – Legs Exercise to be performed in order1. Squat – 4 sets 12-15 reps*2. Straight Leg Dead Lift - 3 sets 12-15 reps*3. Leg Curl –3 sets 12-15 reps*4. Stationary Barbell Lunges 3 sets 12-15 reps*5. Leg Extension– 3 sets 12-15 reps*6. Standing Calf Raises – 4 sets 20 reps*7. Seated Calf Raises – 4 sets 20 repsWednesday – Back Exercise to be performed in order1. Bent Over Barbell row - 3 sets 12-15 reps*2. 1 Arm Dumbbell Rows - 3 sets 12-15 reps*3. Cable Pull Downs (like dumbbell pullover but with cable standing) - 3 sets 12-15 reps*4. Wide Grip Pull Downs – 3 sets 12-15 reps*5. Dumbbell Shrugs with Abduction Start – 4 sets 15 reps*6. Hyperextensions – 3 sets 20 reps – smooth and controlled motionFriday – Arms Exercise to be performed in order1. Standing Barbell Curls - 3 sets 12-15 reps*2. Preacher Curls - 3 sets 12-15 reps*3. Hammer Curls – 2 sets 12-15 reps*4. Triceps Press Down with V-Bar or Rope - 3 sets 12-15 reps*5. Over the Head Extensions Using ROPE or Skull Crushers - 3 sets 12-15 reps6. Weighted Dips – 2 sets 12-15 reps*7. V-ups – 3-4 sets 30-45 seconds*8. Leg Raises – 3-4 sets 30-45 secondsSaturday – Shoulders Exercise to be performed in order1. Dumbbell Military Press NO BACK SUPPORT - 3 sets 12-15 reps*2. Seat Front Dumbbell Raise NO BACK SUPPORT – 3 sets 12-15 reps*3. Standing Side Lateral Raise - 3 sets 12-15 reps*4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 3 sets 12-15 reps– smooth and controlled motions*5. Standing Calf Raises – 4 sets 15 reps*6. Seated Calf Raises – 4 sets 15 repsPerform 30-45 minutes of cardio before or after weights with heart rate 130-150.Week 14Monday – Chest Exercise to be performed in order1. Incline Dumbbell Press – 3 sets 8-10 reps*2. Flat Dumbbell Press – 3 sets 8-10 reps3. Dumbbell Flys – 3 sets 8-10 reps – smooth and controlled motions*4. Push Ups – to failure*5. Crunches – 3 sets 30-45 seconds*6. Reverse Crunches – 3-4 sets 30-45 seconds68 Game OverTuesday – Legs Exercise to be performed in order1. Squat – 3 sets 8-10 reps*2. Straight Leg Dead Lift – 3 sets 8-10 reps*3. Leg Curl – 3 sets 8-10 reps*4. Leg Press – 3 sets 8-10 reps*5. Leg Extension– 3 sets 8-10 reps*6. Standing Calf Raises – 3 sets 30 reps*7. Seated Calf Raises – 3 sets 30 repsWednesday – Back Exercise to be performed in order1. Bent Over Barbell row – 3 sets 8-10 reps*2. 1 Arm Dumbbell Rows – 3 sets 8-10 reps*3. Cable Pull Downs (like dumbbell pullover but with cable standing) - 3 sets 8-10 reps*4. Wide Grip Pull Downs – 3 sets 8-10 reps*5. Dumbbell Shrugs with Abduction Start – 3 sets 15 reps*6. Hyperextensions - 3 sets 30 reps – smooth and controlled motionFriday – Arms Exercise to be performed in order1. Standing Barbell Curls – 3 sets 8-10 reps*2. Preacher Curls – 3 sets 8-10 reps3. Hammer Curls – 3 sets 8-10 reps*4. Triceps Press Down with V-Bar or Rope – 3 sets 8-10 reps*5. Over the Head Extensions Using ROPE or Skull Crushers – 3 sets 8-10 reps6. Regular Body Weight Dips – 3 sets for 30 seconds*7. V-ups – 3 sets 30-45 seconds*8. Leg Raises – 3 sets 30-45 secondsSaturday – Shoulders Exercise to be performed in order1. Dumbbell Military Press NO BACK SUPPORT – 3 sets 8-10 reps*2. Seat Front Dumbbell Raise NO BACK SUPPORT – 3 sets 8-10 reps*3. Standing Side Lateral Raise – 3 sets 8-10 reps*4. Rear Deltoid Machine or Bent Over Rear Delt Fly – 3 sets 8-10 reps– smooth and controlled motions*5. Standing Calf Raises – 3 sets 30 reps*6. Seated Calf Raises – 3 sets 30 repsPerform 30-45 minutes of cardio before or after weights with heart rate 130-150.Week 15Monday – Chest Exercise to be performed in order1. Incline Dumbbell Press – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps2. Flat Dumbbell Press - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps3. Dumbbell Flys - 3 sets 8-10 reps with a dropset on last set to total 25- 30 reps – smooth and controlled motion4. Push Ups – 1 set to failure*5. Crunches – 3 sets for 30 – 45 seconds*6. Reverse Crunches – 3 sets for 30 – 45 secondsTuesday – Legs Exercise to be performed in order1. Squat – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps*2. Straight Leg Dead Lift - 3 sets 8-10 reps with a dropset on last set tototal 25-30 reps*3. Leg Curl – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps*4. Stationary Barbell Lunges 3 sets 8-10 reps with a dropset on last set tototal 25-30 reps*5. Leg Extension– 3 sets 8-10 reps with a dropset on last set to total 25-30 reps*6. Standing Calf Raises – 3 sets 8-10 reps with a dropset on last set tototal 25-30 reps*7. Seated Calf Raises – 3 sets 8-10 reps with a dropset on last set to total25-30 repsWednesday – Back Exercise to be performed in order1. Bent Over Barbell Row - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps2. 1 Arm Dumbbell Rows - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps3. Cable Pull Downs (like dumbbell pullover but with cable standing) - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps4. Wide Grip Pull Downs –3 sets 8-10 reps with a dropset on last set to total 25-30 reps5. Dumbbell Shrugs with Abduction Start – 3 sets 8-10 reps with a drop- set on last set to total 25-30 reps6. Hyperextensions – 3 sets 40 reps – smooth and controlled motionFriday – Arms Exercise to be performed in order1. Standing Barbell Curls - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps2. Preacher Curls - 3 sets 8-10 reps with a dropset on last set to total 25- 30 reps3. Hammer Curls – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps4. Triceps Press Down with V-Bar or Rope - 3 sets 8-10 reps with a drop- set on last set to total 25-30 reps5. Over the Head Extensions Using ROPE or Skull Crushers - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps6. Regular Bodyweight Dips – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps7. V-ups 3 sets for 30 – 45 seconds 8. Leg Raises – 3 sets for 30 – 45 secondsSaturday – Shoulders Exercise to be performed in order1. Dumbbell Military Press NO BACK SUPPORT - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps2. Seat Front Dumbbell Raise NO BACK SUPPORT – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps3. Standing Side Lateral Raise - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps – smooth and controlled motions5. Standing Calf Raises – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps6. Seated Calf Raises – 3 sets 8-10 reps wit

  2. New Member
    lukedubas's Avatar
    Stats
    6'0"  245 lbs.
    Join Date
    Apr 2011
    Posts
    99
    Rep Power
    122
    Level
    9
    Lv. Percent
    4.39%

    Weeks 1-4Monday – Chest Exercise to be performed in order1. Incline Barbell Press - 3-4 sets 12-15 reps*2. Flat Bench Press - 3-4 sets 12-15 reps*3. Dumbbell Flys - 3-4 sets 12-15 reps – smooth and controlled motion*4. Push Ups - to failure 5. Crunches - 3-4 sets 30 seconds*6. Reverse Crunches - 3-4 sets 30 secondsTuesday – Legs Exercise to be performed in order1. Squat - 3-4 sets 12-15 reps each leg*2. Straight Leg Dead Lift - 3-4 sets 12-15 reps*3. Leg Curl - 3-4 sets 12-15 reps*4. Leg Press - 3-4 sets 12-15 reps each leg*5. Leg Extension - 3-4 sets 12-15 reps*6. Standing Calf Raises - 3-4 sets 12-15 reps*7. Seated Calf Raise - 3-4 sets 12-15 repsWednesday – Back Exercise to be performed in order1. Bent Over Barbell row - 3-4 sets 12-15 reps*2. 1 Arm Dumbbell Rows - 3-4 sets 12-15 reps*3. Cable Pull Downs (like dumbbell pullover but with cable standing) 3-4 sets 12-15 reps*4. Wide Grip Pull downs - 3-4 sets 12-15 reps*5. Dumbbell Shrugs with Abduction start - 3-4 sets 12-15 reps*6. Hyperextensions - 3-4 sets 12-15 reps - smooth and controlled motionFriday – Arms Exercise to be performed in order1. Standing Barbell Curls - 3-4 sets 12-15 reps*2. Preacher Curls - 3-4 sets 12-15 reps*3. Hammer Curls - 3 sets 12-15 reps*4. Triceps Press Down with V-Bar or Rope - 3-4 sets 12-15 reps*5. Over the Head Extensions using rope or Skull Crushers - 3-4 sets 12-15 reps6. Weighted Dips - 3 sets 12-15 reps*7. V-ups - 3-4 sets 30 seconds 8. Leg Raises - 3-4 sets 30 secondsSaturday – Shoulders Exercise to be performed in order1. Dumbbell Military Press NO BACK SUPPORT - 3-4 sets 12-15 reps*2. Seat Front Dumbbell Raise NO BACK SUPPORT - 3-4 sets 12-15 reps*3. Standing Side Lateral Raise - 3-4 sets 12-15 reps*4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 3 sets 12-15 reps- smooth and controlled motion*5. Seated Calf Raises – 4 sets 15 reps*6. Seated Calf Raises – 4 sets 15 repsPerform 30-45 minutes of cardio before or after weights with heart rate 130-150.Weeks 5-8Monday – Chest Exercise to be performed in order1. Incline Barbell Press – 5-6 sets 6-10 reps*2. Flat Barbell Press - 5-6 sets 6-10 reps*3. Peck Deck – 3-4 sets 8-10 reps – smooth and controlled motion*4. Push Ups – to failure*5. V-ups – 3-4 sets 30-45 seconds*6. Leg raises – 3-4 sets 30-45 secondsTuesday – Legs Exercise to be performed in order1. Squats – 5-6 sets 6-10 reps*2. Straight Leg Dead Lift – 5-6 sets 6-10 reps*3. Leg Curl – 3-4 sets 8-10 reps*4. Stationary Barbell Lunges – 5-6 sets 6-10 reps*5. Leg Extension – 3-4 sets 8-10 reps*6. Standing Calf Raises – 3-4 sets 8-12 reps*7. Seated Calf Raises – 3-4 sets 8-12 repsWednesday – Back Exercise to be performed in order1. High Row Wide Grip - 5-6 sets 6-10 reps*2. Close Grip Low Row - 5-6 sets 6-10 reps*3. Wide Grip Pull Downs – 5-6 sets 6-10 reps*4. Dumbbell Pull Overs – 3-4 sets 8-10 reps*5. Barbell Shrugs – 5-6 sets 6-10 reps6. Hyperextensions – 3 sets 8-10 reps – smooth and controlled motionFriday – Arms Exercise to be performed in order1. Standing Dumbbell Curls - 5-6 sets 6-10 reps*2. Single arm Dumbbell Preacher Curls - 5-6 sets 6-10 reps*3. Concentration Curls – 3 sets 8-10 reps*4. Close Grip Press - 5-6 sets 6-10 reps*5. V Bar Press Down - 5-6 sets 6-10 reps6. Single Arm Over the Head Extension – 3 sets 8-10 reps*7. Toe Touches – 3-4 sets 30-45 seconds*8. Roman Chair Knee ups – 3-4 sets 30-45 secondsSaturday – Shoulders Exercise to be performed in order1. Dumbbell Military Press NO BACK SUPPORT - 5-6 sets 6-10 reps*2. Seat Front Dumbbell Raise NO BACK SUPPORT – 5-6 sets 6-10 reps*3. Standing Side Lateral Raise - 5-6 sets 6-10 reps*4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 5-6 sets 6-10 reps– smooth and controlled motions*5. Standing Calf Raises – 3-4 sets 8-12 reps*6. Seated Calf Raises – 3-4 sets 8-12 repsPerform 30-45 minutes of cardio before or after weights with heart rate 130-150.Weeks 9-12*Monday – Chest Exercise to be performed in order1. Incline Barbell Press – 5-6 sets 4-6 reps*2. Flat Bench Press - 5-6 sets 4-6 reps*3. Dumbbell Flys – 3-4 sets 6-8 reps – smooth and controlled motion*4. Push Ups – to failure*5. Crunches – 3-4 sets 30-45 seconds6. Reverse Crunches – 3-4 sets 30-45 secondsTuesday – Legs Exercise to be performed in order1. Squat –5-6 sets 4-6 reps*2. Straight Leg Dead Lift - 5-6 sets 4-6 reps*3. Leg Curl – 3-4 sets 6-8 reps*4. Leg Press - 5-6 sets 4-6 reps*5. Leg Extension– 3-4 sets 6-8 reps*6. Standing Calf Raises – 3-4 sets 8-12 reps*7. Seated Calf Raises– 3-4 sets 8-12 repsWednesday – Back Exercise to be performed in order1. Bent Over Barbell row - 5-6 sets 4-6 reps2. 1 Arm Dumbbell Rows - 5-6 sets 4-6 reps*3. Cable Pull Downs (like dumbbell pullover but with cable standing) –3-4 sets 6-8 reps4. Wide Grip Pull Downs – 5-6 sets 4-6 reps*5. Dumbbell Shrugs with Abduction Start – 5-6 sets 4-6 reps*6. Hyperextensions – 3 sets 8-12 reps – smooth and controlled motionFriday – Arms Exercise to be performed in order1. Standing Barbell Curls - 5-6 sets 4-6 reps*2. Preacher Curls - 5-6 sets 4-6 reps*3. Seated Hammer Curls – 3-4 sets 6-8 reps4. Triceps Press Down with V-Bar or Rope - 5-6 sets 4-6 reps*5. Weighted Dips – 5-6 sets 4-6 reps6. Over the Head Extensions Using ROPE or Skull Crushers – 3-4 sets 6-8 reps*7. V-ups – 3-4 sets 30-45 seconds 8. Leg Raises – 3-4 sets 30-45 secondsSaturday – Shoulders Exercise to be performed in order1. Dumbbell Military Press NO BACK SUPPORT - 5-6 sets 4-6 reps*2. Seat Front Dumbbell Raise NO BACK SUPPORT – 5-6 sets 4-6 reps*3. Standing Side Lateral Raise - 5-6 sets 4-6 reps*4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 5-6 sets 4-6 reps– smooth and controlled motion*5. Standing Calf Raises – 3-4 sets 8-12 reps*6. Seated Calf Raises – 3-4 sets 8-12 repsPerform 30-45 minutes of cardio before or after weights with heart rate 130-150.Week 13*Monday – Chest Exercise to be performed in order1. Incline Dumbbell Press – 3 sets 12-15 reps*2. Flat Dembbell Press - 3 sets 12-15 reps*3. Dumbbell Flys - 3 sets 12-15 reps – smooth and controlled motion*4. Push Ups – to failure*5. Crunches – 3 sets for 30 – 45 seconds*6. Reverse Crunches – 3 sets for 30 - 45 secondsTuesday – Legs Exercise to be performed in order1. Squat – 4 sets 12-15 reps*2. Straight Leg Dead Lift - 3 sets 12-15 reps*3. Leg Curl –3 sets 12-15 reps*4. Stationary Barbell Lunges 3 sets 12-15 reps*5. Leg Extension– 3 sets 12-15 reps*6. Standing Calf Raises – 4 sets 20 reps*7. Seated Calf Raises – 4 sets 20 repsWednesday – Back Exercise to be performed in order1. Bent Over Barbell row - 3 sets 12-15 reps*2. 1 Arm Dumbbell Rows - 3 sets 12-15 reps*3. Cable Pull Downs (like dumbbell pullover but with cable standing) - 3 sets 12-15 reps*4. Wide Grip Pull Downs – 3 sets 12-15 reps*5. Dumbbell Shrugs with Abduction Start – 4 sets 15 reps*6. Hyperextensions – 3 sets 20 reps – smooth and controlled motionFriday – Arms Exercise to be performed in order1. Standing Barbell Curls - 3 sets 12-15 reps*2. Preacher Curls - 3 sets 12-15 reps*3. Hammer Curls – 2 sets 12-15 reps*4. Triceps Press Down with V-Bar or Rope - 3 sets 12-15 reps*5. Over the Head Extensions Using ROPE or Skull Crushers - 3 sets 12-15 reps6. Weighted Dips – 2 sets 12-15 reps*7. V-ups – 3-4 sets 30-45 seconds*8. Leg Raises – 3-4 sets 30-45 secondsSaturday – Shoulders Exercise to be performed in order1. Dumbbell Military Press NO BACK SUPPORT - 3 sets 12-15 reps*2. Seat Front Dumbbell Raise NO BACK SUPPORT – 3 sets 12-15 reps*3. Standing Side Lateral Raise - 3 sets 12-15 reps*4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 3 sets 12-15 reps– smooth and controlled motions*5. Standing Calf Raises – 4 sets 15 reps*6. Seated Calf Raises – 4 sets 15 repsPerform 30-45 minutes of cardio before or after weights with heart rate 130-150.Week 14Monday – Chest Exercise to be performed in order1. Incline Dumbbell Press – 3 sets 8-10 reps*2. Flat Dumbbell Press – 3 sets 8-10 reps3. Dumbbell Flys – 3 sets 8-10 reps – smooth and controlled motions*4. Push Ups – to failure*5. Crunches – 3 sets 30-45 seconds*6. Reverse Crunches – 3-4 sets 30-45 seconds68 Game OverTuesday – Legs Exercise to be performed in order1. Squat – 3 sets 8-10 reps*2. Straight Leg Dead Lift – 3 sets 8-10 reps*3. Leg Curl – 3 sets 8-10 reps*4. Leg Press – 3 sets 8-10 reps*5. Leg Extension– 3 sets 8-10 reps*6. Standing Calf Raises – 3 sets 30 reps*7. Seated Calf Raises – 3 sets 30 repsWednesday – Back Exercise to be performed in order1. Bent Over Barbell row – 3 sets 8-10 reps*2. 1 Arm Dumbbell Rows – 3 sets 8-10 reps*3. Cable Pull Downs (like dumbbell pullover but with cable standing) - 3 sets 8-10 reps*4. Wide Grip Pull Downs – 3 sets 8-10 reps*5. Dumbbell Shrugs with Abduction Start – 3 sets 15 reps*6. Hyperextensions - 3 sets 30 reps – smooth and controlled motionFriday – Arms Exercise to be performed in order1. Standing Barbell Curls – 3 sets 8-10 reps*2. Preacher Curls – 3 sets 8-10 reps3. Hammer Curls – 3 sets 8-10 reps*4. Triceps Press Down with V-Bar or Rope – 3 sets 8-10 reps*5. Over the Head Extensions Using ROPE or Skull Crushers – 3 sets 8-10 reps6. Regular Body Weight Dips – 3 sets for 30 seconds*7. V-ups – 3 sets 30-45 seconds*8. Leg Raises – 3 sets 30-45 secondsSaturday – Shoulders Exercise to be performed in order1. Dumbbell Military Press NO BACK SUPPORT – 3 sets 8-10 reps*2. Seat Front Dumbbell Raise NO BACK SUPPORT – 3 sets 8-10 reps*3. Standing Side Lateral Raise – 3 sets 8-10 reps*4. Rear Deltoid Machine or Bent Over Rear Delt Fly – 3 sets 8-10 reps– smooth and controlled motions*5. Standing Calf Raises – 3 sets 30 reps*6. Seated Calf Raises – 3 sets 30 repsPerform 30-45 minutes of cardio before or after weights with heart rate 130-150.Week 15Monday – Chest Exercise to be performed in order1. Incline Dumbbell Press – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps2. Flat Dumbbell Press - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps3. Dumbbell Flys - 3 sets 8-10 reps with a dropset on last set to total 25- 30 reps – smooth and controlled motion4. Push Ups – 1 set to failure*5. Crunches – 3 sets for 30 – 45 seconds*6. Reverse Crunches – 3 sets for 30 – 45 secondsTuesday – Legs Exercise to be performed in order1. Squat – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps*2. Straight Leg Dead Lift - 3 sets 8-10 reps with a dropset on last set tototal 25-30 reps*3. Leg Curl – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps*4. Stationary Barbell Lunges 3 sets 8-10 reps with a dropset on last set tototal 25-30 reps*5. Leg Extension– 3 sets 8-10 reps with a dropset on last set to total 25-30 reps*6. Standing Calf Raises – 3 sets 8-10 reps with a dropset on last set tototal 25-30 reps*7. Seated Calf Raises – 3 sets 8-10 reps with a dropset on last set to total25-30 repsWednesday – Back Exercise to be performed in order1. Bent Over Barbell Row - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps2. 1 Arm Dumbbell Rows - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps3. Cable Pull Downs (like dumbbell pullover but with cable standing) - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps4. Wide Grip Pull Downs –3 sets 8-10 reps with a dropset on last set to total 25-30 reps5. Dumbbell Shrugs with Abduction Start – 3 sets 8-10 reps with a drop- set on last set to total 25-30 reps6. Hyperextensions – 3 sets 40 reps – smooth and controlled motionFriday – Arms Exercise to be performed in order1. Standing Barbell Curls - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps2. Preacher Curls - 3 sets 8-10 reps with a dropset on last set to total 25- 30 reps3. Hammer Curls – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps4. Triceps Press Down with V-Bar or Rope - 3 sets 8-10 reps with a drop- set on last set to total 25-30 reps5. Over the Head Extensions Using ROPE or Skull Crushers - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps6. Regular Bodyweight Dips – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps7. V-ups 3 sets for 30 – 45 seconds 8. Leg Raises – 3 sets for 30 – 45 secondsSaturday – Shoulders Exercise to be performed in order1. Dumbbell Military Press NO BACK SUPPORT - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps2. Seat Front Dumbbell Raise NO BACK SUPPORT – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps3. Standing Side Lateral Raise - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps – smooth and controlled motions5. Standing Calf Raises – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps6. Seated Calf Raises – 3 sets 8-10 reps wit
  3. New Member
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    dont know why its posting like that...... sorry ill try to fix it
    •   
       

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    Probably didn't read the enter from MS word or whatever you typed it in before. Please do.
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    Quote Originally Posted by lukedubas
    dont know why its posting like that...... sorry ill try to fix it
    Wow, that workout looks exactly like the Matrix!! Now if I only had the eyes to decipher it..
    "Liver stress is weakness leaving the body!!"
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    ok in the preview it shows normal... i hope this time it works

    Weeks 1-4

    Monday – Chest Exercise to be performed in order
    1. Incline Barbell Press - 3-4 sets 12-15 reps*
    2. Flat Bench Press - 3-4 sets 12-15 reps*
    3. Dumbbell Flys - 3-4 sets 12-15 reps – smooth and controlled motion*
    4. Push Ups - to failure
    5. Crunches - 3-4 sets 30 seconds*
    6. Reverse Crunches - 3-4 sets 30 seconds

    Tuesday – Legs Exercise to be performed in order
    1. Squat - 3-4 sets 12-15 reps each leg*
    2. Straight Leg Dead Lift - 3-4 sets 12-15 reps*
    3. Leg Curl - 3-4 sets 12-15 reps*
    4. Leg Press - 3-4 sets 12-15 reps each leg*
    5. Leg Extension - 3-4 sets 12-15 reps*
    6. Standing Calf Raises - 3-4 sets 12-15 reps*
    7. Seated Calf Raise - 3-4 sets 12-15 reps

    Wednesday – Back Exercise to be performed in order
    1. Bent Over Barbell row - 3-4 sets 12-15 reps*
    2. 1 Arm Dumbbell Rows - 3-4 sets 12-15 reps*
    3. Cable Pull Downs (like dumbbell pullover but with cable standing) 3-4 sets 12-15 reps*
    4. Wide Grip Pull downs - 3-4 sets 12-15 reps*
    5. Dumbbell Shrugs with Abduction start - 3-4 sets 12-15 reps*
    6. Hyperextensions - 3-4 sets 12-15 reps - smooth and controlled motion

    Friday – Arms Exercise to be performed in order
    1. Standing Barbell Curls - 3-4 sets 12-15 reps*
    2. Preacher Curls - 3-4 sets 12-15 reps*
    3. Hammer Curls - 3 sets 12-15 reps*
    4. Triceps Press Down with V-Bar or Rope - 3-4 sets 12-15 reps*
    5. Over the Head Extensions using rope or Skull Crushers - 3-4 sets 12-15 reps
    6. Weighted Dips - 3 sets 12-15 reps*
    7. V-ups - 3-4 sets 30 seconds 8. Leg Raises - 3-4 sets 30 seconds

    Saturday – Shoulders Exercise to be performed in order
    1. Dumbbell Military Press NO BACK SUPPORT - 3-4 sets 12-15 reps*
    2. Seat Front Dumbbell Raise NO BACK SUPPORT - 3-4 sets 12-15 reps*
    3. Standing Side Lateral Raise - 3-4 sets 12-15 reps*
    4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 3 sets 12-15 reps
    - smooth and controlled motion*
    5. Seated Calf Raises – 4 sets 15 reps*
    6. Seated Calf Raises – 4 sets 15 reps
    Perform 30-45 minutes of cardio before or after weights with heart rate 130-150.


    Weeks 5-8

    Monday – Chest Exercise to be performed in order
    1. Incline Barbell Press – 5-6 sets 6-10 reps*
    2. Flat Barbell Press - 5-6 sets 6-10 reps*
    3. Peck Deck – 3-4 sets 8-10 reps – smooth and controlled motion*
    4. Push Ups – to failure*
    5. V-ups – 3-4 sets 30-45 seconds*
    6. Leg raises – 3-4 sets 30-45 seconds

    Tuesday – Legs Exercise to be performed in order
    1. Squats – 5-6 sets 6-10 reps*
    2. Straight Leg Dead Lift – 5-6 sets 6-10 reps*
    3. Leg Curl – 3-4 sets 8-10 reps*
    4. Stationary Barbell Lunges – 5-6 sets 6-10 reps*
    5. Leg Extension – 3-4 sets 8-10 reps*
    6. Standing Calf Raises – 3-4 sets 8-12 reps*
    7. Seated Calf Raises – 3-4 sets 8-12 reps

    Wednesday – Back Exercise to be performed in order
    1. High Row Wide Grip - 5-6 sets 6-10 reps*
    2. Close Grip Low Row - 5-6 sets 6-10 reps*
    3. Wide Grip Pull Downs – 5-6 sets 6-10 reps*
    4. Dumbbell Pull Overs – 3-4 sets 8-10 reps*
    5. Barbell Shrugs – 5-6 sets 6-10 reps
    6. Hyperextensions – 3 sets 8-10 reps – smooth and controlled motion

    Friday – Arms Exercise to be performed in order
    1. Standing Dumbbell Curls - 5-6 sets 6-10 reps*
    2. Single arm Dumbbell Preacher Curls - 5-6 sets 6-10 reps*
    3. Concentration Curls – 3 sets 8-10 reps*
    4. Close Grip Press - 5-6 sets 6-10 reps*
    5. V Bar Press Down - 5-6 sets 6-10 reps
    6. Single Arm Over the Head Extension – 3 sets 8-10 reps*
    7. Toe Touches – 3-4 sets 30-45 seconds*
    8. Roman Chair Knee ups – 3-4 sets 30-45 seconds

    Saturday – Shoulders Exercise to be performed in order
    1. Dumbbell Military Press NO BACK SUPPORT - 5-6 sets 6-10 reps*
    2. Seat Front Dumbbell Raise NO BACK SUPPORT – 5-6 sets 6-10 reps*
    3. Standing Side Lateral Raise - 5-6 sets 6-10 reps*
    4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 5-6 sets 6-10 reps
    – smooth and controlled motions*
    5. Standing Calf Raises – 3-4 sets 8-12 reps*
    6. Seated Calf Raises – 3-4 sets 8-12 reps
    Perform 30-45 minutes of cardio before or after weights with heart rate 130-150.


    Weeks 9-12*

    Monday – Chest Exercise to be performed in order
    1. Incline Barbell Press – 5-6 sets 4-6 reps*
    2. Flat Bench Press - 5-6 sets 4-6 reps*
    3. Dumbbell Flys – 3-4 sets 6-8 reps – smooth and controlled motion*
    4. Push Ups – to failure*
    5. Crunches – 3-4 sets 30-45 seconds
    6. Reverse Crunches – 3-4 sets 30-45 seconds

    Tuesday – Legs Exercise to be performed in order
    1. Squat –5-6 sets 4-6 reps*
    2. Straight Leg Dead Lift - 5-6 sets 4-6 reps*
    3. Leg Curl – 3-4 sets 6-8 reps*
    4. Leg Press - 5-6 sets 4-6 reps*
    5. Leg Extension– 3-4 sets 6-8 reps*
    6. Standing Calf Raises – 3-4 sets 8-12 reps*
    7. Seated Calf Raises– 3-4 sets 8-12 reps

    Wednesday – Back Exercise to be performed in order
    1. Bent Over Barbell row - 5-6 sets 4-6 reps
    2. 1 Arm Dumbbell Rows - 5-6 sets 4-6 reps*
    3. Cable Pull Downs (like dumbbell pullover but with cable standing) –3-4 sets 6-8 reps
    4. Wide Grip Pull Downs – 5-6 sets 4-6 reps*
    5. Dumbbell Shrugs with Abduction Start – 5-6 sets 4-6 reps*
    6. Hyperextensions – 3 sets 8-12 reps – smooth and controlled motion

    Friday – Arms Exercise to be performed in order
    1. Standing Barbell Curls - 5-6 sets 4-6 reps*
    2. Preacher Curls - 5-6 sets 4-6 reps*
    3. Seated Hammer Curls – 3-4 sets 6-8 reps
    4. Triceps Press Down with V-Bar or Rope - 5-6 sets 4-6 reps*
    5. Weighted Dips – 5-6 sets 4-6 reps
    6. Over the Head Extensions Using ROPE or Skull Crushers – 3-4 sets 6-8 reps*
    7. V-ups – 3-4 sets 30-45 seconds 8. Leg Raises – 3-4 sets 30-45 seconds

    Saturday – Shoulders Exercise to be performed in order
    1. Dumbbell Military Press NO BACK SUPPORT - 5-6 sets 4-6 reps*
    2. Seat Front Dumbbell Raise NO BACK SUPPORT – 5-6 sets 4-6 reps*
    3. Standing Side Lateral Raise - 5-6 sets 4-6 reps*
    4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 5-6 sets 4-6 reps
    – smooth and controlled motion*
    5. Standing Calf Raises – 3-4 sets 8-12 reps*
    6. Seated Calf Raises – 3-4 sets 8-12 reps
    Perform 30-45 minutes of cardio before or after weights with heart rate 130-150.


    Week 13*

    Monday – Chest Exercise to be performed in order
    1. Incline Dumbbell Press – 3 sets 12-15 reps*
    2. Flat Dembbell Press - 3 sets 12-15 reps*
    3. Dumbbell Flys - 3 sets 12-15 reps – smooth and controlled motion*
    4. Push Ups – to failure*
    5. Crunches – 3 sets for 30 – 45 seconds*
    6. Reverse Crunches – 3 sets for 30 - 45 seconds

    Tuesday – Legs Exercise to be performed in order
    1. Squat – 4 sets 12-15 reps*
    2. Straight Leg Dead Lift - 3 sets 12-15 reps*
    3. Leg Curl –3 sets 12-15 reps*
    4. Stationary Barbell Lunges 3 sets 12-15 reps*
    5. Leg Extension– 3 sets 12-15 reps*
    6. Standing Calf Raises – 4 sets 20 reps*
    7. Seated Calf Raises – 4 sets 20 reps

    Wednesday – Back Exercise to be performed in order
    1. Bent Over Barbell row - 3 sets 12-15 reps*
    2. 1 Arm Dumbbell Rows - 3 sets 12-15 reps*
    3. Cable Pull Downs (like dumbbell pullover but with cable standing) - 3 sets 12-15 reps*
    4. Wide Grip Pull Downs – 3 sets 12-15 reps*
    5. Dumbbell Shrugs with Abduction Start – 4 sets 15 reps*
    6. Hyperextensions – 3 sets 20 reps – smooth and controlled motion

    Friday – Arms Exercise to be performed in order
    1. Standing Barbell Curls - 3 sets 12-15 reps*
    2. Preacher Curls - 3 sets 12-15 reps*
    3. Hammer Curls – 2 sets 12-15 reps*
    4. Triceps Press Down with V-Bar or Rope - 3 sets 12-15 reps*
    5. Over the Head Extensions Using ROPE or Skull Crushers - 3 sets 12-15 reps
    6. Weighted Dips – 2 sets 12-15 reps*
    7. V-ups – 3-4 sets 30-45 seconds*
    8. Leg Raises – 3-4 sets 30-45 seconds

    Saturday – Shoulders Exercise to be performed in order
    1. Dumbbell Military Press NO BACK SUPPORT - 3 sets 12-15 reps*
    2. Seat Front Dumbbell Raise NO BACK SUPPORT – 3 sets 12-15 reps*
    3. Standing Side Lateral Raise - 3 sets 12-15 reps*
    4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 3 sets 12-15 reps
    – smooth and controlled motions*
    5. Standing Calf Raises – 4 sets 15 reps*
    6. Seated Calf Raises – 4 sets 15 reps
    Perform 30-45 minutes of cardio before or after weights with heart rate 130-150.


    Week 14

    Monday – Chest Exercise to be performed in order
    1. Incline Dumbbell Press – 3 sets 8-10 reps*
    2. Flat Dumbbell Press – 3 sets 8-10 reps
    3. Dumbbell Flys – 3 sets 8-10 reps – smooth and controlled motions*
    4. Push Ups – to failure*
    5. Crunches – 3 sets 30-45 seconds*
    6. Reverse Crunches – 3-4 sets 30-45 seconds
    68 Game Over

    Tuesday – Legs Exercise to be performed in order
    1. Squat – 3 sets 8-10 reps*
    2. Straight Leg Dead Lift – 3 sets 8-10 reps*
    3. Leg Curl – 3 sets 8-10 reps*
    4. Leg Press – 3 sets 8-10 reps*
    5. Leg Extension– 3 sets 8-10 reps*
    6. Standing Calf Raises – 3 sets 30 reps*
    7. Seated Calf Raises – 3 sets 30 reps

    Wednesday – Back Exercise to be performed in order
    1. Bent Over Barbell row – 3 sets 8-10 reps*
    2. 1 Arm Dumbbell Rows – 3 sets 8-10 reps*
    3. Cable Pull Downs (like dumbbell pullover but with cable standing) - 3 sets 8-10 reps*
    4. Wide Grip Pull Downs – 3 sets 8-10 reps*
    5. Dumbbell Shrugs with Abduction Start – 3 sets 15 reps*
    6. Hyperextensions - 3 sets 30 reps – smooth and controlled motion

    Friday – Arms Exercise to be performed in order
    1. Standing Barbell Curls – 3 sets 8-10 reps*
    2. Preacher Curls – 3 sets 8-10 reps
    3. Hammer Curls – 3 sets 8-10 reps*
    4. Triceps Press Down with V-Bar or Rope – 3 sets 8-10 reps*
    5. Over the Head Extensions Using ROPE or Skull Crushers – 3 sets 8-10 reps
    6. Regular Body Weight Dips – 3 sets for 30 seconds*
    7. V-ups – 3 sets 30-45 seconds*
    8. Leg Raises – 3 sets 30-45 seconds

    Saturday – Shoulders Exercise to be performed in order
    1. Dumbbell Military Press NO BACK SUPPORT – 3 sets 8-10 reps*
    2. Seat Front Dumbbell Raise NO BACK SUPPORT – 3 sets 8-10 reps*
    3. Standing Side Lateral Raise – 3 sets 8-10 reps*
    4. Rear Deltoid Machine or Bent Over Rear Delt Fly – 3 sets 8-10 reps
    – smooth and controlled motions*
    5. Standing Calf Raises – 3 sets 30 reps*
    6. Seated Calf Raises – 3 sets 30 reps
    Perform 30-45 minutes of cardio before or after weights with heart rate 130-150.


    Week 15

    Monday – Chest Exercise to be performed in order
    1. Incline Dumbbell Press – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    2. Flat Dumbbell Press - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    3. Dumbbell Flys - 3 sets 8-10 reps with a dropset on last set to total 25- 30 reps – smooth and controlled motion
    4. Push Ups – 1 set to failure*
    5. Crunches – 3 sets for 30 – 45 seconds*
    6. Reverse Crunches – 3 sets for 30 – 45 seconds

    Tuesday – Legs Exercise to be performed in order
    1. Squat – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps*
    2. Straight Leg Dead Lift - 3 sets 8-10 reps with a dropset on last set to
    total 25-30 reps*
    3. Leg Curl – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps*
    4. Stationary Barbell Lunges 3 sets 8-10 reps with a dropset on last set to
    total 25-30 reps*
    5. Leg Extension– 3 sets 8-10 reps with a dropset on last set to total 25-
    30 reps*
    6. Standing Calf Raises – 3 sets 8-10 reps with a dropset on last set to
    total 25-30 reps*
    7. Seated Calf Raises – 3 sets 8-10 reps with a dropset on last set to total
    25-30 reps

    Wednesday – Back Exercise to be performed in order
    1. Bent Over Barbell Row - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    2. 1 Arm Dumbbell Rows - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    3. Cable Pull Downs (like dumbbell pullover but with cable standing) - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    4. Wide Grip Pull Downs –3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    5. Dumbbell Shrugs with Abduction Start – 3 sets 8-10 reps with a drop- set on last set to total 25-30 reps
    6. Hyperextensions – 3 sets 40 reps – smooth and controlled motion

    Friday – Arms Exercise to be performed in order
    1. Standing Barbell Curls - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    2. Preacher Curls - 3 sets 8-10 reps with a dropset on last set to total 25- 30 reps
    3. Hammer Curls – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    4. Triceps Press Down with V-Bar or Rope - 3 sets 8-10 reps with a drop- set on last set to total 25-30 reps
    5. Over the Head Extensions Using ROPE or Skull Crushers - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    6. Regular Bodyweight Dips – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    7. V-ups 3 sets for 30 – 45 seconds 8. Leg Raises – 3 sets for 30 – 45 seconds

    Saturday – Shoulders Exercise to be performed in order
    1. Dumbbell Military Press NO BACK SUPPORT - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    2. Seat Front Dumbbell Raise NO BACK SUPPORT – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    3. Standing Side Lateral Raise - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps – smooth and controlled motions
    5. Standing Calf Raises – 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
    6. Seated Calf Raises – 3 sets 8-10 reps wit
  7. Senior Member
    ZiR RED's Avatar
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    Much easier.

    First, I like your periodization progression with the reps x sets...although..I would include an unloading week after phase 2 and 3.


    My critiques. I don't really see an entire day needed for arms. Chest, legs, back are major muscle groups all placed together at the beginning of the week. Arms are a minimal loading day. I would switch your leg and arm day to allow some spinal unloading.

    I feel you need more core work: specifically bridges and glute activation.

    Also, I think you should change the exercises with each phase. Exercise variation is key. So swap incline press for incline dumbbells, pull downs for pull ups, dumbbell over head press for strict barbell military press, etc. Also, try to get some unilateral upper body and lower body work in there...such as lunges, pitcher squats, single arm presses, dumbbell rows, etc.

    There's no need for front dumbbell raises. You need more mid-trap/rhomboid work to balance out all the chest and shoulder work.
    You also need some lower trap work (prone scaptions, scapula depressions, etc.) and external shoulder rotational work. Do these 2-3 times a week.

    Finally, i think seated calf raises are a pointless exercise. First, the soleus has little potential for growth. Second, most people have short soleus muscles anyways that prevent full depth on squats and lead to forward lean and a whole host of other problems. Swap this for some more core work.

    Br
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    On my chest days I like to mix a bb press with a db press movement to make sure I get a deep stretch after the press motion. You can alternate weekly ur angle of attack on which u use the bb vs the dumbell and which angle u start with. I can feel it activate more muscle fiber on the deep negative with the db. I like the db flye movements as well but get more out of the stretch than the contraction. 2 different excercises with diff purposes in mind for me.

    Ie.
    Ex A.
    BB bench
    Incline DB
    Flat flye

    Ex B.
    Incline BB
    Flat DB
    Incline flye

    I also like the cable crossover because of it's abbility to sustain resistance throughout the plain of movement. You can also adjust the angle to hit the pec. major and minor. Might throw a few sets of those into ur routine in place of the flye some days. I also enjoy doing a few light sets sometimes @ the beginning of a wo to get stretched and warmed up b4 hitting the heavy presses.
    "Liver stress is weakness leaving the body!!"
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    wow thank you both soso much that really helped!! i am going to make changes accordingly! thanks again!
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    Why in the **** would anyone read that entire thing
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    Quote Originally Posted by Ayy View Post
    Why in the **** would anyone read that entire thing
    maybe because they want to help me make sure im training for the most potentially beneficial way..?
  

  
 

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