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05-28-2003, 12:38 PM #1
Here is my workout and approach, correct me if I'm wrong
Ok im running a test/deca cycle of 250mgs/300mgs a week. My diet is clean and ridiculous with tons of protein and calories. I've gaines 18-20lbs and am on 6th week.
The question i have lies within my training. I know everyone is different, and everyone should do what works for them. I feel my workout has worked, but it could be better. My question is am I overtraining? Ive read that one should work out the body parts in which they are lagging twice a week. For me thats bi's and chest. So here it is:
Monday-bi's and cavs (3 excersises each 8-12reps)
Tuesday-chest and shoulders (4 excersises each 8-12 reps)
Wednesday-bi's tri's (4 excersises each 8-12 reps)
Thursday-off
Friday-chest (3 excersises each 8-12reps)
Saturday-thighs (3 excersises each 8-12reps)
Sunday-back and traps(4 excersises each 8-12 reps)
(I spend no more than 1hr 15min in the gym)
Please someone re-arrange, fix, recommend, do whatever to this workout to help me get the most outta my training. Thanks bros
P.S. cant train thursdays due to work
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05-28-2003, 01:05 PM #2
day1- shoulders/ calves
day2- back/ abs
day3- off
day4- legs/ calves
day5- chest/ abs
day6- bi's/ tri's/ calves
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05-28-2003, 01:23 PM #3
Just wondering why you threw in calves three days a week? I thought two days was considered alot for one muscle groups. I know calves are a bitch and all but three seems like alot.
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05-28-2003, 01:48 PM #4
Well for me it's hard to develop them and withthem being a small muscle group they recover faster allowing you to hit them more frequent. If anything switch abs and calves around.
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05-28-2003, 01:51 PM #5
Re: Here is my workout and approach, correct me if I'm wrong
Originally posted by C-Bol
Monday-bi's and cavs (3 excersises each 8-12reps)
Tuesday-chest and shoulders (4 excersises each 8-12 reps)
Wednesday-bi's tri's (4 excersises each 8-12 reps)
Thursday-off
Friday-chest (3 excersises each 8-12reps)
Saturday-thighs (3 excersises each 8-12reps)
Sunday-back and traps(4 excersises each 8-12 reps)
(I spend no more than 1hr 15min in the gym)
Please someone re-arrange, fix, recommend, do whatever to this workout to help me get the most outta my training. Thanks bros
P.S. cant train thursdays due to work
monday: chest/shoulder
tuesday: back/traps
wednesday: abs/calves
thursday: off
friday: arms
sat: thighs/calves
sun: off
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05-28-2003, 02:01 PM #6
dude thanx for the advice, that looks like a pretty good workout lined up nicely with my schedule.
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05-28-2003, 06:04 PM #7
I do 3 days on one day 0ff:
1 - Chest 12 sets /Shoulders 10 sets
2 - Back 12 - 14 sets /Hams 6 - 8 sets
3 - Bis 9 sets /Tris 10 -12 sets
4 - Off
5 - Quads 12 - 14 sets /Calves 4 sets
6 - Chest 12 sets /Shoulders 10 sets
7 - Back 12 - 14 sets /Hams 6 - 8 sets
Calves I will hit 1 or 2 more times that week, abs I train every day I'm there. I do upper abs one day, lower next, obliques....
Cardio 4 days 25 min.
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