New Year - New Workout

**Madsicilian** · 01-01-2003, 10:05 PM

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

**BigMike J** · 01-01-2003, 10:09 PM

mon:chest/abs
tue:back
wed:shoulders
thurs:arms(bis/tris)
fri:legs
sat

ff
sun

ff

**Warrior** · 01-01-2003, 10:18 PM

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.

**Madsicilian** · 01-04-2003, 12:15 PM

bump

**mass junkie** · 01-05-2003, 06:18 PM

Hey warrior,
Can you clarify what you wrote?

**yellows2k** · 01-05-2003, 08:48 PM

Monday: Chest/Bis/Neck
Tuesday: Legs/abs
Wednesday: Off
Thursday: SHoulders/Tris
Friday: Back/Traps/Rear Delts/Abs
Saturday: Off
Sunday: Off or Repeat

**Warrior** · 01-05-2003, 09:16 PM

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.