making new workout

**magicstick2003** · 09-21-2005, 06:52 AM

i decided its about time to kind of switch up my usual workout. just want to post it up for any criticism or changes i should make.
anyway im a big fan ofthe 5 split so i want to do something alng those lines, maybe four day, i liked that too when i did it awhile back.
i generally go with 4 sets with reps from 6-10.
Ok so monday- chest day

DB inclines
DB flat bench
DB pullover
Dips
DB fly (slight incline)
Cable flys, nice and lite to burn my chest out.

Tuesday- Back
Wide Chins
BEnt over BB row
BEnt over DB row
Deads(usually i end up tweaking my back on these which really blows, but m gonna give them another go around)
Lat Pulldown
CLose grip cable row
( i usually throw in some one arm shrugs for the traps too)

Wed- legs (or in 4 day split ill take off)
Squats
Extensions
Curls
Leg PRess
calf raises

Thurs- arm day
Db curl
BB curl
preacher curl or hammer curl
Tripushdown
Skull crushers
close grip bench

Friday-shoulders
Military Press
side raises
Upright row
front raises
BB shrugs

--- I kind of want to add in cleans again but im not really sure what day would be best for them...sincei know they pretty much work everything.
-- also if i go to the 4 days split i will go chest/bi, beack/ tri, legs, shoulders.

just want to know if there is anything i should change ie overtraining ir if there is anythin i shoudl add to gain more.

Thanks bros, magic

**magicstick2003** · 09-21-2005, 06:37 PM

anyone have any opinion on this?? constructive or not..

**magicstick2003** · 09-21-2005, 08:07 PM

is there like a memo i missed bout posting up your workouts?? it seems every time i post up my proposed one and ask for criticism i get nothing in return... i think its happened to me like twice now, i dont get it is there some special way i should be posting this up???
magic

**scm007** · 09-21-2005, 09:33 PM

Just wondering how many sets do you do for your arms? I thought like 6 sets for a small part like that is sufficient. But don't listen to me lol.

**magicstick2003** · 09-22-2005, 11:24 AM

for arms i do...8-10 sets for each, bis and tris, usually am not too concerned with them though cause thye get hit up with chest and back and shoudlers

**ShnouzedUp** · 09-27-2005, 12:24 AM

Try this man:

DB inclines (BB Flat bench)
DB flat bench (DB Incline)
DB pullover <~~~Ditch theseDB fly (slight incline) (Alternate db fly, cable fly every other week.. do them decline..)Cable flys, nice and lite to burn my chest out.

Tuesday- Back
Wide Chins <~~ Ditch these for a little while
BEnt over BB row (keep these)
BEnt over DB row (ditch these)
Add T-Bar Row (go narrow grip)
Deads <~~ Keep these
Lat Pulldown <~~~ Keep these, start your back workout with em.
CLose grip cable row <~~ Ditch these
( i usually throw in some one arm shrugs for the traps too)

Wed- legs
for legs try this....
4 supersets of leg ext/curls... go light enough to get 20 reps, just to pre-exhaust..
THEN...
4 sets of squats.. using the 21's... 7 reps bottom half, 7 reps top half, 7 reps full range of motion..

then hit 4 sets of Standing and seated calf

Thurs- arm day
Db curl <~~ Ditch these or alternate bb and db curl every week
BB curl <keep these
preacher curl or hammer curl <~~~ keep these

Tri's look good
Tripushdown
Skull crushers
close grip bench

Friday-shoulders
Military Press
side raises
Upright row
front raises
BB shrugs

try throwin some side raises on an incline bench every few weeks or so... i also like to throw in some side cable raises too every now and then...
rest looks good to be bro....
Happy growin!

Cheers!
g

**chest6** · 09-27-2005, 12:36 AM

Originally Posted by ShnouzedUp

Try this man:

DB inclines (BB Flat bench)
DB flat bench (DB Incline)
DB pullover <~~~Ditch theseDB fly (slight incline) (Alternate db fly, cable fly every other week.. do them decline..)Cable flys, nice and lite to burn my chest out.

Tuesday- Back
Wide Chins <~~ Ditch these for a little while
BEnt over BB row (keep these)
BEnt over DB row (ditch these)
Add T-Bar Row (go narrow grip)
Deads <~~ Keep these
Lat Pulldown <~~~ Keep these, start your back workout with em.
CLose grip cable row <~~ Ditch these
( i usually throw in some one arm shrugs for the traps too)

Wed- legs
for legs try this....
4 supersets of leg ext/curls... go light enough to get 20 reps, just to pre-exhaust..
THEN...
4 sets of squats.. using the 21's... 7 reps bottom half, 7 reps top half, 7 reps full range of motion..

then hit 4 sets of Standing and seated calf

Thurs- arm day
Db curl <~~ Ditch these or alternate bb and db curl every week
BB curl <keep these
preacher curl or hammer curl <~~~ keep these

Tri's look good
Tripushdown
Skull crushers
close grip bench

Friday-shoulders
Military Press
side raises
Upright row
front raises
BB shrugs

try throwin some side raises on an incline bench every few weeks or so... i also like to throw in some side cable raises too every now and then...
rest looks good to be bro....
Happy growin!

Cheers!
g

I like all of that except the squat. You want him to do what? Not criticizing I have just never heard that before.

**S.P.G** · 09-27-2005, 03:31 AM

Originally Posted by chest6

I like all of that except the squat. You want him to do what? Not criticizing I have just never heard that before.

i agree, and why ditch pull-ups one of the best back exercises..shoulders i would drop the front raises....

**ShnouzedUp** · 09-27-2005, 01:38 PM

lol... never tried 21's on squats before? try it and let me know how it goes. Make sure you go light enough to get all 21 reps though.. It hurts worse than Swolecats leg workout... to me anyway.

**chest6** · 09-27-2005, 02:11 PM

Originally Posted by S.P.G

i agree, and why ditch pull-ups one of the best back exercises..shoulders i would drop the front raises....

agree completely to this too. Ant. deltoids get a lot of work during chest day. After my chest day last thurs..my ant delts were sore until Monday.

**S.P.G** · 09-28-2005, 03:14 AM

Originally Posted by chest6

agree completely to this too. Ant. deltoids get a lot of work during chest day. After my chest day last thurs..my ant delts were sore until Monday.

i no what you mean, i only do 3 sets of laterals for shoulder after chest, and there trashed for days....

**S.P.G** · 09-28-2005, 03:15 AM

Originally Posted by ShnouzedUp

lol... never tried 21's on squats before? try it and let me know how it goes. Make sure you go light enough to get all 21 reps though.. It hurts worse than Swolecats leg workout... to me anyway.

LOL.....ill pass thanks.....

**SwoleCat** · 09-28-2005, 07:45 AM

Originally Posted by ShnouzedUp

lol... never tried 21's on squats before? try it and let me know how it goes. Make sure you go light enough to get all 21 reps though.. It hurts worse than Swolecats leg workout... to me anyway.

The goal of my leg protocol is not merely to "hurt" someone, no.

It's the growth and conditioning that are the true benefits.

~SC~

**gabriel595** · 09-29-2005, 06:26 PM

magic if you go with the 4 day split doing back the next day after biceps wouldnt slow your biceps growin because of hitting them while workin back? maybe you should go with mon chest bis tues legs wed rest thurs shoulders and fri back tris, i used to do this one and worked well for me but everybody's different you know...