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  1. #1
    Madsicilian's Avatar
    Madsicilian is offline New Member
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    New Year - New Workout

    I was thinking for the New Year to mix things up and change my workout. Currently I workout 5 Days a week (Mon.-Fri.), heres how it looks:

    Monday: Chest & Abs
    Tues: Back & Calves
    Weds: Arms
    Thurs: Legs (including Calves)
    Friday: Shoulders & Abs
    Sat: Off
    Sun: Off

    This workout has done well for me so far, but I find myself worn out with having Tris and Bis on the same day. Please share your workouts with me so that I can get ideas for my new workout. Thanks

  2. #2
    BigMike J's Avatar
    BigMike J is offline Anabolic Member
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    mon:chest/abs
    tue:back
    wed:shoulders
    thurs:arms(bis/tris)
    fri:legs
    satff
    sunff

  3. #3
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    A = GVT (2-3 days rest for small bodyparts, 3-4 for large), B=POF (3-4 days rest for small, 4-5 for large), C=Holistic (4-5 days rest for small, 5-6 for large).

    Worked in something like this:

    Chest: A, B, A, C, repeat
    Back: A, B, A, C, repeat
    Delts: A, B, C repeat
    Biceps: A, B, C repeat
    Triceps: A, B, A, C, repeat
    Calves: A, B, A, C, repeat
    Quads: B, B, C, repeat
    Hams: A repeated
    Abs: B, B, C, repeat

    I am planning on big things for 2003! Prioritzing Delts and Biceps.

  4. #4
    Madsicilian's Avatar
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    bump

  5. #5
    mass junkie's Avatar
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    Hey warrior,
    Can you clarify what you wrote?

  6. #6
    yellows2k is offline Member
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    Monday: Chest/Bis/Neck
    Tuesday: Legs/abs
    Wednesday: Off
    Thursday: SHoulders/Tris
    Friday: Back/Traps/Rear Delts/Abs
    Saturday: Off
    Sunday: Off or Repeat

  7. #7
    Warrior's Avatar
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    Originally posted by mass junkie
    Hey warrior,
    Can you clarify what you wrote?
    Yeah... I believe you mean the different days:

    A) GVT = German Volume Training. 10 sets of 10 reps, flat pyramid.

    B) POF = Positions of Flexion. Basically what 90 percent of the people in the gym try andd do.

    C) Holistic = 1) Power Movement (4-5 reps), 2) Rythmic Movement (12-15 reps), 3) Holistic (40 reps). Done non stop - on big Giant set. Extreme intensity. An example of Delt day was using 1) Hammer Front Press (4-5 reps), 2) Standing Side Laterals (12-15 reps), and 3) Upright rows (40 reps). Like I said, you go non stop from exercise to exercise - not necessarily ever needing a spot (unless safety is an issue) but dropping weight as you get fatiqued. Last Delt workout I did this: 1,2,1,2,1,3,1,2,1,3,1,2,1,3,1. Took about 20 minutes from start to end. Talk about a pump! If you are familiar with Power Factor Training, this scores a really high Power Index. Great for hypertrophy - not necessarily strength. You switch from fast-twitch, to slow-twitch, to fast-twitch, to slow-twitch, ... This can easily overtrain an Intermediate or Beginnner - just on CNS involvement alone. And you can see why this gets the most rest days You can work out hard - or you can work out long... can't do both.

  8. #8
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    Seems like you really know your stuff......thanks for the input

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