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Thread: How does this look???
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06-15-2005, 11:14 AM #1Associate Member
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How does this look???
I do 3 days repeated over 5 days then take two days off
day 1 day 2 day 3 day 1 day 2 off off
day 3 day 1 day 2 day 3 day 1 off off and continued
day 1 - chest/shoulders
Bench
Inc Bench
Pec Flys
Shoulder Press
Side Lateral Lifts
Front Lateral lifts
day 2 - Back/Triceps
Pulldowns
Deadlifts
Seated Rows
Shrugs
Skullcrushers
Cable Tri Extensions
day 3 - Legs/Biceps
Squats
Leg Press
Leg curls
Calf Lifts
Preacher Curl
Barbell Curl
Concentration Curl
what do you think of this?
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06-15-2005, 07:57 PM #2Associate Member
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bump
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06-15-2005, 08:34 PM #3AR Hall of Fame
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I don't understand the protocol myself, but it's over-training by my standards anyhow from what I do gather from your presentation.
~SC~
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06-15-2005, 08:57 PM #4
how many sets do u do per muscle? i agree with swole when he said its overtraining. i think u should add traps to ur workout. and focus on calves a lil more. then u can split it up and add another day. so bi's and traps one day. and legs and calves another. then work those 4 days and off 3.
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06-15-2005, 10:26 PM #5
It is flawed big time. Your tri's will be under-recovered from the chest workout the day before. You biceps will also be under-recovered from back day. I'd recommend a push/pull/legs split if you want to go with your "3 days repeated over 5 days then take 2 days off" scientifically designed split.
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06-16-2005, 05:48 AM #6Originally Posted by bvanderwerff
1 triceps are to close to chest after Monday they will need time to rest and recover
2 I.m.o drop the front Laterals from Monday the anterior head gets good stimulation through chest, I would drop the pec, fly’s to.
3 day two switch the pull down for pull up.
4 (biceps) swap the concentration curls for hammer curls.
5 some people would say if you can train legs with another body part your not training legs hard enough..
You could possibly think about this, a old school but effective routine
(Chest, shoulders, tris,)
(Legs,)
(Back biceps,)
Just what I think m8Last edited by S.P.G; 06-16-2005 at 05:53 AM.
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