Thread: New workout
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07-21-2005, 11:17 AM #1
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.
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07-21-2005, 06:51 PM #2
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.
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07-21-2005, 10:12 PM #3Originally Posted by dr.shred
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07-22-2005, 03:03 AM #4Originally Posted by dr.shred
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07-22-2005, 05:29 AM #5Originally Posted by Prime
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