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05-17-2007, 03:32 PM #1
What do you guys think of this workout?
I was reading in an article that for gaining mass this would be a good workout to gain mass. I will leave out who wrote it for experimental purposes. I just wanted to hear everyones thoughts on this workout plan. I might use it, if it gets good feedback.
Day 1
Bench Presses 4 x 8 - 10
Barbell Rows 4 x 8 - 10
Seated Barbell Presses 4 x 8 - 10
Chin-Ups 4 x 8 - 10
Weighted Dips 4 x 8 - 10
Day 2
Squats 5 x 8 – 15
Deadlifts 5 x 8 – 15
Leg Presses 5 x 8 – 15
Day 3 – Off
Day 4
Incline Barbell Presses 4 x 8 -10
One – arm dumbbell rows 4 x 8 – 10 (each arm)
Standing Barbell Presses 4 x 10 -12
Barbell Shrugs 4 x 10 – 12
Barbell Curls 4 x 10 - 12
Skull-crushers 4 x 10 -12
Day 5
Front Squats 5 x 10 – 15
Stiff Leg Deadlifts 4 x 10 -12
Walking Lunges 4 x 10-15 (steps each leg)
Standing Calf Raises 3 x 10-15
Crunches 3 x 20
Hanging leg raises 3 x 10 – 12
Day 6 - OffLast edited by Growingpains; 05-17-2007 at 05:26 PM.
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05-17-2007, 04:51 PM #2
I personally do not like that workout, there isn't enough time for some muscles to rest, you do legs 3 days apart!
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05-17-2007, 05:21 PM #3
Thanks for your input. I like the fact that it has a low number of sets but still hits each area pretty hard.
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05-17-2007, 07:20 PM #4
It may work for some but hitting some of the same muscle groups twice in a week is too much for me.
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05-18-2007, 10:26 AM #5
Its funny because Charles Glass proposed this workout for mass in Muscular Development Magazine.
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05-18-2007, 11:32 AM #6
training flex wheeler and paul dillet doesnt require you to know anything about bodybuilding
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05-18-2007, 12:14 PM #7
i don't see how this can be effective...rest is one of the variables to grow
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05-18-2007, 12:40 PM #8
It was funny because he says in the article that by limiting the number of sets you will be able to work out the intensity more frequently, He was criticizing a person who wrote in because they worked out the same muscles 3 times a week, for example, chest and tris, shoulders and then arms works out the tricep three times, but with this workout because the sets are low you can focus on more of a powerful lifting
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05-18-2007, 01:50 PM #9
i did a similiar split a little while ago for 8 weeks. only diff is mine was eod. worked for me
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