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2005/12/05, 03:56 PM
Hey there guys please take a look at my program it's been working really well but I still think I can improve,
I do all of with 3 sets of 12,10,8 or 10,8,6 kinda depending on how I feel that day.
Monday
CHEST
Incline dumbell press
Flat bench dumbells
Peck decks
Cable crossovers
Dips
BICEPS
Incline seated curls
Cable curls
Intensive curls
Calves
Seated calf raises
Standing calf raises
Leg press machine calf raises
THUESDAY
SHOULDERS
Military Press
Machine Press
Front Side lateral raises {cables}
Front Upright Rows
TRICEPS
Tricep Pushdowns [Ropes}
Kickbacks
Dips
Behind neck weighted lifts
ABS
WEDNSDAY
Legs
Leg Exstensions
Leg Curls
Stiffed legged deadligts
Leg press
Hack Squat
Calves same as monday
Thurday
CHEST
Flat Bench
Incline Bench
Decline Bench
Incline Fly's
Pullovers
TRAPS
ABS
Fridays
LATS
Lateral Pulldowns front and back
Wide Gripped Pull ups
Close grip Pullups
Narrow Pulldowns
T Bar rowws
Fly's
BICEPS
Hammer curls
Forearm Curls
EZ Bar curls
Calves
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2005/12/05, 03:58 PM
I didnt extend on lats or abs as I only do them occasionaly
Please any tips or ideas will help thanks guys wanna start tom on my new program:dumbbell:
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2005/12/06, 03:01 PM
Please guys any help?
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2005/12/06, 05:21 PM
It's alright but why do chest/bi twice a week? Not too sure it's a good idea to train shoulders and tris after doing chest day before....you're doing way too many exercises for your lats...you're doing like 10 different pullldowns and rows.....why aren't you doing deadlifts? where's any lower back work? I would at the very minimum include back extensions on glute/ham machine and go increasingly heavy with additional weight.......also why no squats?
your workouts have too much volume for my liking...too many exercises double dipping on the same muscles....if you really like all those exercises then alternate them every workout or every other workout...
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2005/12/06, 08:17 PM
legs???
You call that a leg day?
Enough said.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/06, 08:22 PM
Also, I would normally disagree with menace about having a problem with higher frequency training, as I have had great success with many people using frequency over volume, but really, your routine is kind of backwards. You have 4 days for upper body training? Are you serious? I personally have the best success on 2 main and 2 "extra" sessions (recovery workouts) for either upper or lower. However, you are doing 4 full workouts for your upper body. Even seperating body parts, that is begging for overtraining.
And 5 days in a row, and then two days off? Is there reasoning behind this. Two days is not enough time for supercompensation to take place if that was your thinking.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/07, 04:03 AM
Thanks guys where does this leave me, Can one of you guys please e-mail me a program or a suggestion on how to improve Willbertk@hotmail.com or otherwise just post it plz guys appreciate it!
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2005/12/07, 04:29 AM
wrestler I think you misunderstood what I was saying in part....by higher volume, I meant his total number of sets and exercises....not how often he trains in terms of days a week...but what I said still holds in term of that also...if he likes to train 4-5 days a week then he also should drop the volume to maintain the frequency...one of the two has to give....intensity, volume and frequency are all closely related ideas....you enjoy mod intensity , mod volume, high frequency.....I enjoy high intensity, low volume, and low frequency...I am not sure what Willbert prefers.......but based on these preferences the look and 'feel' of the workouts will vary significantly...
Willbert what are your primary goals? muscle gains? strength? sports performance? because the type of exercises/routine you might do will vary significantly....
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2005/12/08, 05:44 PM
I'm an athlete and rugby player so sport performance, but if i'm able to put on size as I am very skinny i would love to take my gym more seriously, start training to be a bodybuilder or something like thath, but at this stage it's muscle gain because my strenght is way above what I look like
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2005/12/08, 05:52 PM
Wrestler what would you consider a leg day plz take two thigs in mind, I have major knee problems which is the reason i don't do squats. Also I am only 15 don't wanna hurt my lower body at this age? The reason I posted this thread cause i need help i've got summer holiday now so I have got a month and a half to train intensively! I just wanna do it right
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2005/12/08, 08:48 PM
What kind of knee problems? Because I have not yet found someone that I didn't tell to squat, and I have seen and experianced many leg injuries. I will tell you though, squats will strengthen your knees, LEG EXTENSIONS WILL NOT. nor will leg press. if you can leg press, and you don't have a lower back injury, than you can squat. As a matter of fact, if you can leg press, than you should be squatting. INSTEAD.
Menace: Agreed. I was not disagreeing with you, reread my post, I was agreeing that something has to give. I just didn't...articulate... as well as i should have.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/09, 03:02 PM
Yea, doing leg extensions following a knee injury is a sure way for a limp in the future.....
DO squats.....start light and go through full range of motion, it will slowly strengthen all the ligaments and muscles involved and get you back to where you were and probably much stronger....
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2005/12/10, 05:43 AM
Thanks guys
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