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  1. #1
    ShnouzedUp's Avatar
    ShnouzedUp is offline Banned
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    Which workout is better??

    I'm gonna post a couple workouts i have came up with, my goal is gain mass please let me know what you guys think of the two, and which would be better to go with.....

    Day 1: Chest/Tri
    BB Bench, 8 sets, 12,10,8,6,4,4,8,(12 rep back off set)
    DB Incline, 4 sets, 6,6,6,7
    DB Flye, 4 sets 8,8,8,10
    Straight bar pushdown, 3 sets, 11,11,11
    Overhead DB Ext, 3 sets, 9,9,11
    CG Bench, 3 sets, 12,7,7
    Skullcrushers, 4 sets, 12,7,7,9
    abs

    Day 2: Back/Bi
    Deadlift, 5 sets, 15,12,10,8,6
    Bent BB Row, 3 sets, 8,8,10
    Narrow T-bar row, 3 sets 10,8,8
    Lat Pulldown (wide), 4 sets 6,6,6,7
    BB Curl, 5 sets, 15,12,7,7,9
    Alt DB Curls, 3 sets 9,9,11 (last set drop the weight)
    Preacher DB Curl, 3 sets, 8,8,8
    High-Pulley One arm cable curl, 3 sets, 10, lower weight failure, lower weight failure

    Day 3: Legs/Calves
    Squat, 6 sets, 15,12,9,7,7,9
    Leg Press, 3 sets 7,7,9
    Hack Squat, 3 sets, 9,9,11
    Romanian Deadlifts, 3 sets, 7,7,9
    Leg Curl, 3 sets, 9,9,11
    Standing calf, 4 sets, 20,12,12,20
    Donkey Calf Raise, 3 sets, 12,12,20
    Seated calf, 3 sets, 15,15,20
    abs

    Day 4: Shoulders/Traps/Forearms
    Seated front BB Press, 5 sets, 15,12,8,8,10
    DB Press, 3 sets, 10,10,12
    Bent Lat Raise, 3 sets, 10,10,12
    Seated DB Lat Raise, 3 sets 10,10,12
    Front Cable Raise (rope), 3 sets, 10,10,12
    Incline DB Shrug, 5 Sets, 12,12,7,7,9
    Upright row, 3 sets, 8,8,10
    Behind back BB shrugs, 2 sets 10,10,12
    Wrist curls, 3 sets to failure
    Rev. wrist curls, 3 sets to failure
    abs
    Day 5: Rest

    Day 6: Repeat

    oook, so is that over training to you guys or what do you think?

    here is the other

    Day 1: Chest/tri
    BB Bench, 4 sets, 12,10,8,6
    Incline DB, 4 sets, 8,8,8,8
    DB Flye, 4 sets, 10,10,10,10
    Staight bar PD, 3 sets, 8-10
    Skullcrushers, 3 sets, 8-10
    abs

    Day 2:Back/Bi
    Lat pulldowns (wide), 4 sets, 12,10,8,6
    BB Bent rows, 4 sets, 8-10
    T-Bar Rows (narrow), 4 sets, 8-10
    Deadlifts, 4 sets, 6-8
    BB Curl, 3 sets, 8-10
    Hammer Curls, 3 sets, 8-10

    Day 3: off

    Day 4: Legs/ Swole's Routine
    Leg Ext/Curl Superset, 5 sets, 20 reps
    Squats, 4 sets, 20 reps (3/2 tempo)
    Standing Calf, 4 sets, 10-12
    Seated Calf, 4 sets, 8-10

    Day 5: Shoulders/Traps/Forearms
    DB Shoulder Press, 4 sets, 15, 8,8,8
    Side Lateral Raise, 3 sets, 10-12
    Bent Lat Raise, 3 Sets, 10-12
    Upright rows, 3 sets, with the bar 20 reps
    BB Shrugs, 4 sets, 8-10
    Wrist curls, 3 sets, to failure
    Rev Wrist curls, 3 sets, to failure
    abs

    Day 6: off

    Day 7: repeat

    also i will be incorporating the following workout every 3rd week with which ever workout you guys think is better....

    (This is a light weight/high rep workout)
    Day 1: Chest/tri
    BB Bench, 4 sets, 20 reps
    BB Incline, 4 sets, 20 reps
    Decline cable flye, 4 sets, 20 reps
    Pec Deck, 4 sets, 20 reps
    Incline French Press, 4 sets, 20 reps
    Rope Pushdowns, 4 sets, 20 reps

    Day 2: Back/Bi
    Lat PD (wide), 4 sets, 20 reps
    1 arm DB rows, 4 sets, 20 reps
    Seated rows, 4 sets, 20 reps
    Narrow Handle Pulldowns, 4 sets, 20 reps
    BB Curl, 3 sets, 20 reps
    Preacher Curls, 3 sets, 20 reps
    Hammers, 3 sets, 20 reps

    Day 3ff

    Day 4: Legs/calves
    Leg Ext/curl, 4 sets, 20 reps
    Squat, 4 sets, 20 reps
    Standing calf, 4 sets, 20 reps
    Seated Calf, 4 sets, 20 reps
    abs

    Day 5:Shoulders/traps/forearms
    Military Press, 4 sets, 20 reps
    Side Cable Raise, 4 sets 20 reps
    Seated DB Bent raises, 3 sets, 20 reps
    Cable Upright rows, 3 sets, 20 reps
    BB Shrugs, 4 sets, 20 reps
    Wrist curls, 4 sets to failure
    Rev. Wrist curls, 4 sets to failure

    Day 6: off

    Day7: Repeat back to high weight/low rep routine.

    also i will be doing 20 min of cardio a day... probably on a bicycle..

    ok help me out guys, what are your thoughts???

    thanks.




    alright the warmups are in bold..let me know.. thanks
    Last edited by ShnouzedUp; 10-09-2005 at 03:19 PM.

  2. #2
    ShnouzedUp's Avatar
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    HHHHHHHHEEEEEEEEEEEEEELLLLLLLLLLLLLLPPPPPPPPPPPPPP !!!! Monday is approaching fast

  3. #3
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    I wouldn’t do ether of those routines…. well I would if I wanted to over training, and reveres my goals of putting my body in a good invariant for hypertrophy...................less is more once again

    deadsx5 flat benchx8 shoulder pressx5 ect ect would overtrain me for sure..

    not to mention the effect on CNS.
    Last edited by S.P.G; 10-08-2005 at 01:07 PM.

  4. #4
    insanepump621 is offline Member
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    that is way overtraining... stick to heavy compounds movements if u want to grow... For example... rows,squats,deads... cut your workouts in half and do around 4 sets... with reps between 8-2 sometimes 10 at the most

  5. #5
    ShnouzedUp's Avatar
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    you guys are aware that i'm sticking to 3-4 working sets and those others are just warm up sets right?

  6. #6
    ShnouzedUp's Avatar
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    Could someone please critique it??

  7. #7
    insanepump621 is offline Member
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    what is just warm up sets highlight it or sumthing...

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