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much needed advice!!!
because my work requires me to work 3 days on 3 days off i can only workout on my 3 days off.my program looks like this:
day 1.chest 5 sets of 15 10 8 6 4 of bp 135 to 375lbs
5 sets of 10 8 6 4 4 incline db press 90s to 120s
2 sets to failure weighted dips 45 to 100lbs
day 2.back 5 sets of deadlifts 10 8 6 4 2 135 to 495lbs
5 sets of 10 8 6 4 4 seated rows 200 to 300lbs
day 3 legs 4 sets of 12 10 10 8 leg ext. 100 to 200lbs
6 sets of 15 12 12 10 10 8 squats 135 to 315lbsy
day 4. work
day 5 work
day 6. work
day 1 repeat
i do nothing else but this program and a high protien diet.
my question is, is this good enough????can i do 3 on 3 off??
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Well your work kinda screws you over but this is what i would do if i only had 3 days top work out
chest bi's day one
shoulders thighs day two
back tri's and calves day three
it wouldnt be suffient just doin chest back and legs, with out shoulders and arms ur ur workouts will really suffer so what ever feels best for you just make sure u work out all the body parts in the 3 days a week u have to work out
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id do
Back (inc rear delts and traps) Bis and calves day 1
chest &(front/side delts) tri and abs day 2
quads, hamstrings forarms day 3
The reason i would do it this way is because if you work your delts on day three after working chest and back the two days perviously your delts are already going to be taxed from rows, pullups, presses etc (especially if you did incline presses). This was alto they will be pre exhausted (so you wont be able to train em quite so heavy) they will only be worked once (and a bit) a week rather then 3 times in a row.
I put back first then legs last because if you deadlift on day two teh squat on day three its going to be too much fot your back and quads IMO. I would personally orgainse it this way, and maybe rotate squats and deads as otherwise youll be squatting and deadlifting every 6 days! I would rotate two different workouts, one with deads but no squats, teh next session squats but no deads.
Maybe a bit like this
routein A day 1
warm up on lat pulldown then
Pullups 2 sets (weighted if you can do them)
Bent over rows 2 sets (i feel its a good bridge between upper and lower back, it will warm up the lower back for deads
deadlifts (I like to do only one working set of 6 reps, i feel this when done heavy is enough!)
Bent over laterals 2 sets
Shrugs 2 sets
(Now with v.short rest between sets)
1set barbell curls
1 set preacher
1set hammer
calves giant set.
Total sets 13
routein B day 1
Warmup light on lat pulldown
Weighted pullups 2 sets
T-bar rows 2 sets
Db rows 2 sets
Bent over cable lats 2 sets
Db shrugs 2 sets
Seated incline db curls ss Standing curls 1 set
Cable curls giant set
Calves unilateral, 1 set each side then 1 set together to failure.
total sets 14 (but id call it 13)
I follow a simmilar routein but instead of doing two regular sets i usually aim for failure on teh first set and do the second one after maybe 30 seconds, with a lighter weigh as a back off set, thus halving total sets.
Anyway, this is just an idea. Hope it can be of some inspiration, happy :lift:
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Not a problem. I have some conflicting view with the regular weider principles stuff. Been experimenting with heavy duty and beyond failure training. Like the principles, and i do belive in many ways less is more, its just a shame the principles dont like my joints that much. :dg:
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Are you serious? Bi's beginning of on days????
