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  1. #1
    se11 is offline Associate Member
    Join Date
    Feb 2004
    Posts
    352

    New workout plan.

    I've just been doing regular exercises and stuff(around 10-14 sets per body part).

    Well, here's my new routine. I max 8 sets with 8 reps.

    DAY 1: Legs

    Squats 4 sets - 8 reps
    Deadlifts 4 sets - 8 reps

    DAY 2: Back/Tri

    Lat Pulldows 4 sets - 8 reps
    Bent Rows 4 sets - 8 reps
    Skullcrushers 4 sets - 8 reps
    Pressdown 4 sets - 8 reps

    DAY 3: Chest/Bi

    Bench Press 4 sets - 8 reps
    Dips 4 sets - Failure reps
    Barbell Curls 4 sets - 8 reps
    Preacher Curls 4 sets - 8 reps

    DAY 4: Shoulders/Traps

    Military Press 4 sets - 8 reps
    Incline Bench Press 4 sets - 8 reps
    Shrugs 4 sets - 8 reps
    Dumbell Shrugs 4 sets - 8 reps

    DAY 5: OFF

    DAY 6: ABS

    Weighted Crunches 4 sets - 8 reps
    Superset of Situps/Cruches/Leg Raises

    DAY 7: Start at day 1.

    What do you think?

  2. #2
    SwoleCat is offline AR Hall of Fame
    Join Date
    Dec 2002
    Posts
    25,737
    How can you do chest the day after tri's?? Then you have shoulders the day after chest?

    That's using tri's three days in a row, and shoulders two days in a row.
    If I tried to do dips the day after I hit skullcrushers w/maximum intensity, I'd fall on my face.

    I'd also never train 4 straight days in a row, two max.

    ~SC~

  3. #3
    6_pak is offline Associate Member
    Join Date
    Nov 2004
    Location
    murfreesboro
    Posts
    356
    Quote Originally Posted by se11
    I've just been doing regular exercises and stuff(around 10-14 sets per body part).

    Well, here's my new routine. I max 8 sets with 8 reps.

    DAY 1: Legs

    Squats 4 sets - 8 reps
    Deadlifts 4 sets - 8 reps

    DAY 2: Back/Tri

    Lat Pulldows 4 sets - 8 reps
    Bent Rows 4 sets - 8 reps
    Skullcrushers 4 sets - 8 reps
    Pressdown 4 sets - 8 reps

    DAY 3: Chest/Bi

    Bench Press 4 sets - 8 reps
    Dips 4 sets - Failure reps
    Barbell Curls 4 sets - 8 reps
    Preacher Curls 4 sets - 8 reps

    DAY 4: Shoulders/Traps

    Military Press 4 sets - 8 reps
    Incline Bench Press 4 sets - 8 reps
    Shrugs 4 sets - 8 reps
    Dumbell Shrugs 4 sets - 8 reps

    DAY 5: OFF

    DAY 6: ABS

    Weighted Crunches 4 sets - 8 reps
    Superset of Situps/Cruches/Leg Raises

    DAY 7: Start at day 1.

    What do you think?
    I put chest before tri, always, or at least put them 3 or 4 days between each other. For legs your only doing squats and deads??? IMO thats not enough stimulation. Quads are your biggest bodypart, like back, that needs more work. I also like to have 3 days between back and legs, since lower back gets hit pretty hard on leg day.

  4. #4
    se11 is offline Associate Member
    Join Date
    Feb 2004
    Posts
    352
    I have to change when i workout each body part. But more or less I was asking if the 4x8 and exercises were a good thing.

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