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Thread: New workout

  1. #1
    Prime's Avatar
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    New workout

    I was going to try out Max-ot training but having re-read it several times i decided there were a few glaring holes in its training philosophy and so i have decided to knock up another of my own splits.

    Here's what im going to be doing any feedback is welcome. Ill be doing 8 weeks on then have 5 days rest and recovery then switch up to the second split.


    Day 1: quads
    Squats
    Hack squats
    Lunges
    Calves
    Abs

    Day 2:
    Chest / hamstrings
    Incline bench press
    Hammer strength incline press
    Lying hamstring curls
    Romanian deadlifts

    Day 3 off

    Day 4:
    Back
    Lat pulldowns
    Bent over rows
    Cable rows
    Shrugs
    Rear delts

    Day 5 off

    Day 6:
    Shoulders and arms
    Millitary press
    Laterals
    Barbell curls
    Skullcrushers
    Standing hammer curls across body
    Tricep dumbell exts

    Day 7:
    Quads:
    Front squats
    Leg press
    Leg exts
    Calves
    abs

    Day 8 off

    Day 9:
    Chest/ Hamstrings
    Flat dumbell press
    Weighted dips
    Seated hs curls
    Super hs raises

    Day 10 off:

    Day 11:
    Back
    Deadlifts
    Pull-ups
    Hammer rows (if available)
    Behind back shrugs
    Rear lats dumbbells

    Day 12: Shoulders and arms
    Front and side raises superset
    Close grip bench presses
    Incline dumbell curls
    Rope pushdowns superset with overhead exts
    Machine curls/ standing dumbell curls
    Day 13 off:

    Day 14 repeat

    After 8 weeks alter to

    Day 1:
    Hamstrings and shoulders
    Lying leg curls
    Romanians
    Shoulder presses
    Laterals

    Day2: arms and calves
    Barbell curls
    Skull crushers
    Hammer machine curls
    Tricep extensions
    Standing calve raises
    Seated calve raises

    Day 3: off

    Day 4 quads and lower back.
    Squats
    Hack squats
    Deadlifts
    abs

    Day 5 off

    Day 6 chest and upper back
    Bench press
    Hammer strength press
    Weighted pull-ups
    Hammer strength rows
    Shrugs

    Day 7:
    Hamstrings and shoulders
    Front and side raises superset
    Lying hamstring curls
    Seated hamstring curls

    Day 8 off

    Day 9: Arms and calves
    Seated calve raises
    Standing calve raises
    Tricep pushdowns
    Hammer curls
    Standing tricep extensions
    Unilateral dumbell curls

    Day 10: off

    Day 11: Quads and lower back
    Hack squats
    Leg press
    Lunges
    Back raises
    Abs

    Day 12: chest and upper back
    Bent over rows
    Cable rows
    Incline dumbell press
    Dips
    Shrugs.

    Day 13 off
    Day 14 repeat.

  2. #2
    dr.shred's Avatar
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    One thing I dont like separating quads and hamstrings because you are still working your hamstrings doing your squats and doing hamstrings the day after would be senseless. Some other days in your program have too much volume for instance the arm/delt day.

  3. #3
    ReX357's Avatar
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    Quote Originally Posted by dr.shred
    One thing I dont like separating quads and hamstrings because you are still working your hamstrings doing your squats and doing hamstrings the day after would be senseless. Some other days in your program have too much volume for instance the arm/delt day.
    What he said

  4. #4
    Prime's Avatar
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    Quote Originally Posted by dr.shred
    One thing I dont like separating quads and hamstrings because you are still working your hamstrings doing your squats and doing hamstrings the day after would be senseless. Some other days in your program have too much volume for instance the arm/delt day.
    my arm/delt day is only 12 sets.

  5. #5
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    Quote Originally Posted by Prime
    my arm/delt day is only 12 sets.
    I would maybe seperate them to get more work done on arms and delts without overtraining.

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