new routine

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    new routine


    tryin out a new routine what u guys think......

    Monday chest 5 exercises 4 sets each 12-20 reps
    back 5 exercises 3 sets each 6- 10 reps

    tuesday bi's 4 exercises 4 sets each 10-15 reps

    wednesday legs 5 exercises 4 sets 6-10 reps

    thrusday shoulders 4 exercises 2 supersetted 4 to 3 sets each 12-15 reps
    tris 4 exercises 2 supersetted 4 sets 12-20 reps

    friday off

    saturday 1 movement per body part light weight 3 sets each

    sunday off

    cardio monday fast mile/ tuesday up and down rate 30 mins/ saturday constant 2 miles

    let me know what u guys think feel free to make critiques or changes

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    Good lord...
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    sounds like AOLT
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    I agree, why not just hit up a marathon ever weekend?
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    I have never seen anythign like it. I say try it out for a month and see what happens.
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    i'm tired just from reading it. i think i'm going to go take a nap.
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    well what would you guys change about it?
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    Quote Originally Posted by Dannya12
    well what would you guys change about it?
    Thats waaaay too much volume for me. You may be able to handle it, but I couldn't.

    Truthfully I would scrap the entire thing and start over. Your rest is most important, and doesn't look like you give yourself much time for it. You have one day for chest AND back...and then another day soley for bis? Just looks unbalanced. But what the hell try and see how it works...
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    Cut back on the volume, and cardio if you want to get bigger. Move some things around so you arent working to major muscle groups together. Hit up a major and minor at the same time or a major one day and 2 minors the next. But nothing bad comes from trying it out right?
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    I don't see it as too much vloume. It all depends. Can your lifestyle hand that training style? I have done way more intense routines and been able to handle it. You have to consider how you adapt. Also, how much weight are you lifting and are you going to failure. That will be a huge issue in this program. Another thing to consider: having high amounts of cardio will hold back gains in muscle size.

    I remember I used to do upper body and lower body twice a week with about 30 sets (10 reps) per workout. ALong with this I did a lot of biking and ran approx 5 miles per day. AND IT WAS GREAT. But keep in mind that I stayed at a wieght of 150 for about 3 years even when my squat went up to 300. Now I do less cardio and have way more muscle... overall, though, I'm not athletic. Ask yourself, how much do you care about muscle mass?
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    Quote Originally Posted by Dannya12
    tryin out a new routine what u guys think......

    Monday chest 5 exercises 4 sets each 12-20 reps
    back 5 exercises 3 sets each 6- 10 reps

    tuesday bi's 4 exercises 4 sets each 10-15 reps
    Whoa, my bad, I didn't notice this: 5 exercises at 4 sets equals 20 sets! That is a lot of volume. What also doesn't make sense is that you have back and chest (basically the whole upper body) on one day but then have just a biceps day. You don't need five different exercises. Here's something:

    Chest:
    3xfailure lean-in dips
    3x8-10 barbell/dumbbell bench press
    3x8-10 barbell/dumbbell pullovers
    2x10-12 incline front raise (anterior delts)
    2x10-12 triceps pressdown/overhead cable extension

    Rest

    Back:
    2x12 wide grip pullup
    2x12 neutral grip pullup
    3x8-10 bent over barbell/dumbbell row
    2x8-10 clean and press (when shoulders fatigue do just cleans to failure)
    2x10-12 incline dumbbell curl (strict form!)
    1x8-10 angled barbell curl against wall

    Take that as advice and build from there.
    MOTIV8 II Challenge
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