My new work out

**nickm748** · 06-07-2005, 09:51 AM

Got most of it off bb.com but I changed some of it, Let me know if I would be overtraining while using juice and eating 3500-4000cal a day and getting at least 9 hours of sleep

monday
Chest
Barbell bench press 3 sets
Incline barbell bench press 3 sets
Decline barbell bench press 3 sets
Incline dumbbell flyes 2 sets
Tri's
Incline close-grip bench press 4 sets
Seated overhead tri ext 4 sets
Dips 1 set

Tuesday
Squats 5 sets 8 reps or less increasing weight on each set
Leg curls 3 sets 8, 6, 4

Wed Off

Thur
Back:
Chins 30 reps total
seated rows 4 sets
Deadlifts 4 sets

Bi's
Barbell Preacher curl 3 sets
Reverse preacher curl 3 sets
1 arm dumbbell preacher curl 2-3 sets

Fri:
Shoulders/neck abs
Barbell shoulder press 3 sets
Upright rows 3 sets
seated laterals 2-3 sets
The neck machine(dont know what its called) 3 sets
abs decline weighted sit ups 3 sets

Sat: off

Sun: off

**Motion** · 06-07-2005, 01:27 PM

Looks almost identical to mine except I take friday off and do shoulders on saturday. Have you started this schedule yet? How do you like it? I've only been on mine for 2 weeks.

**nickm748** · 06-07-2005, 08:04 PM

No I havent tried it yet, it seems good, I dunno though because it has so many sets per body part

**nickm748** · 06-09-2005, 06:24 AM

bump

**Motion** · 06-09-2005, 07:47 AM

Looks like you might wanna add alittle more to your Leg workout. Need something for your hamstrings.

**chest6** · 06-09-2005, 07:26 PM

He has leg curls on there..it does look good. Maybe even try some straight leg dead lifts on leg day to add some muscle to those hamstrings. I have seen those to work very well. On those chin ups do you do just one set...maybe want to add 2 more or so or incorporate weighted chin ups if you do that many.

**HOLLYWOOD** · 06-09-2005, 08:52 PM

Originally Posted by nickm748

Got most of it off bb.com but I changed some of it, Let me know if I would be overtraining while using juice and eating 3500-4000cal a day and getting at least 9 hours of sleep

monday
Chest
Barbell bench press 3 sets
Incline barbell bench press 3 sets
Decline barbell bench press 3 sets
Incline dumbbell flyes 2 sets
Tri's
Incline close-grip bench press 4 sets
Seated overhead tri ext 4 sets
Dips 1 set

Tuesday
Squats 5 sets 8 reps or less increasing weight on each set
Leg curls 3 sets 8, 6, 4

Wed Off

Thur
Back:
Chins 30 reps total
seated rows 4 sets bent bb rows here
Deadlifts 4 sets

Bi's
Barbell Preacher curl 3 sets try this for bi's, straight bar curls 3sets, and db curls 3sets, all you need with the right amount of intesity this will blow em up!
Reverse preacher curl 3 sets
1 arm dumbbell preacher curl 2-3 sets

Fri:
Shoulders/neck abs
Barbell shoulder press 3 sets DB press hits all 3 heads more effectively
Upright rows 3 sets
seated laterals 2-3 sets
The neck machine(dont know what its called) 3 sets
abs decline weighted sit ups 3 sets

Sat: off

Sun: off

check out the bold

**nickm748** · 06-09-2005, 09:04 PM

sounds good thanks for the imput guys, Ill make these changes

As for the chin up, its as many sets as I do until I get to 30, today I covered it with 4 sets and +10pound weight.