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  1. #1
    wrstlr69sdnl's Avatar
    wrstlr69sdnl is offline Senior Member
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    My New Workout What Do You Think

    Tell me what you guys think just something I put together

    Day 1 Chest

    Flat Bench Barbell (4 Sets)
    15-10-8-5

    Flat Bench Dumbbelll flys (4 Sets)
    10-10-10-10

    Decline Bench Barbell (4sets)
    10-8-5-2

    Incline Bench Barbell (4sets)
    12-10-8-5

    D-Bell Pullover (2sets)
    10-10

    CableCrossovers (4sets)
    10-10-10-10

    Day 2 Back/abs

    Pull-ups (4sets)
    15-10-10-to failer with spotter on last set

    D-Bell row 4 sets
    10-10-10-10

    Lat Pulldown 4 sets
    10-10-10-10

    Cable Crunches 3sets
    till failer each time

    Pull-Ups with spoter till failer each time

    Day 3 Shoulders/traps

    Military Press 4 sets
    10-10-10-10

    Front Military 4 sets
    10-10-10-10

    D-Bell Press 4 sets
    10-10-8-5

    D-Bell Shrugs 4 sets
    10-10-10-10

    Powercleans 4 sets
    10-10-10-10

    Day 4 Legs/abs

    Squats 4 sets
    15-12-10-8

    Hex Squat 4 sets
    15-12-10-8

    B-Bell Lungs 4 sets
    10-10-10-10

    Leg Press 4 sets
    10-10-10-10

    Deadlift 4 sets
    12-10-8-5

    100 crunches & 100 v-ups & another 100 crunches

    Day 5 Bi's/Tri's

    Preacher Curl 4 sets
    12-12-10-8 while adding weight on third and fourth set

    Hamer Curls 4 sets
    10-10-10-10

    Iso-curls 4 sets
    10-10-8-12 adding weight to my 3rd and decreasing weight on 4th

    Scull Crushers 4 sets
    10-10-10-10

    Becnch Dips 4 sets
    10-10-10-10 w 45lbs weight might add more on last 2 sets but just enough so I can still nock out me 10 reps

    Rop pull downs
    10-10-10-10

    Day 6 & 7 Rest

    I will be on a gram and a half diet low carb and Low fat intake Tell me what you guys think I am going to stay with this for at least a month and if it works good ill stick with it for another then change my workout. This is for a class assignment so I through it together tell me what you guys think what I need to change all that good stuff thanks

  2. #2
    Decoder's Avatar
    Decoder is offline Banned
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    I would throw more incline for chest. Also Throw in more dropset's and super set's. that's what got me my size.

  3. #3
    willpharmd's Avatar
    willpharmd is offline Junior Member
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    Well, if your goal is to build mass:
    I would add some more rows to the back workout. You only have one exercise for the middle and upper back, but 3 exercises for lat width (2 sets of pull ups and lat pulldowns). For your leg workout, I assume u mean stiff leg deadlifts, but I'd throw in some leg curls too for those hamstrings. Also don't forget about forearms and calves. I suggest training calves 2-3 times a week.

    I also agree with decoder. Dropsets and supersets r a good way to shock the muscles

  4. #4
    saboudian's Avatar
    saboudian is offline Senior Member
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    Dude, u are making your workouts way too complex. Unless you got really shitty intensity, then thats way too much. I know some guys love the pump and working out in the gym, but sometimes you have to know when enough is enough. It's like screwin a bitch and then stoppin after 2min.

  5. #5
    wrstlr69sdnl's Avatar
    wrstlr69sdnl is offline Senior Member
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    Originally posted by saboudian
    Dude, u are making your workouts way too complex. Unless you got really shitty intensity, then thats way too much. I know some guys love the pump and working out in the gym, but sometimes you have to know when enough is enough. It's like screwin a bitch and then stoppin after 2min.
    I have done this workout for a week but I am thinking of changing it as to it being to much I can handle it I like to be leaving the gym bearly moving as to screwing a bitch for 2 min. man thats like 2 hours for me you can go for a while

  6. #6
    saboudian's Avatar
    saboudian is offline Senior Member
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    If you're intensity is that high you won't need that many sets to leave the gym barely moving.

    I think you misinterpreted my lil analogy. I know how good the pump feels, but sometimes if you have to know when its enough and when your muscle is fully exhausted to prevent overtraining. It feels like u're screwin a bitch and then stoppin after 2 min even though u could go for a couple more hours.

  7. #7
    wrstlr69sdnl's Avatar
    wrstlr69sdnl is offline Senior Member
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    oops thats what you meant sorry about that

  8. #8
    wrstlr69sdnl's Avatar
    wrstlr69sdnl is offline Senior Member
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    So what excersizes should I cut down

  9. #9
    tie's Avatar
    tie
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    I thought this was a pretty good plan - might try it myself in fact. The only point I was going to mention was that on the Chest Day, you might want to change the flat bench barbell sets from 15-10-8-5 to 10-8-5-5 but increase the weight!

    Tie

  10. #10
    skiboy is offline Associate Member
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    cut out some compound movements, go heavier on squats and bench presses. if mass; is the goal pyramid 12, 8,4,4 lower reps and high intensity
    peace dude

  11. #11
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    Terinox is offline The One & Only
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    I also think you are over training those muscle groups! Far too many exercises for Chest day! Cut it down to 3-4 exercises, maybe raise the sets to 5-6?

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