Check out this Foundation Building Workout

**navydevildoc** · 09-09-2003, 05:59 PM

Hey guys, wanted to run something past you all... I am a beginner, 6'1", 175 lbs. Haven't had my BF done, but I am not chubby at all, but not rail-thin either....

I am trying to get on a foundation building program to help me put on some mass... I found the following workout posted by Tapout a while back, it looks good, till I started yesterday, and then realized there are no abs! So I added abs in on Tuesday/Thursday. I am doing 5 sets/8 reps each set.

Do you all think this is a good start? Abs twice a week? More? Less? I will defer to the common wisdom out here, hasn't let me down yet!

monday---chest/shoulders/tris
bench
flat db fly
front military presses
side db raises
floor presses
push downs

tuesday---abs
incline crunches
dumbbell side bends
decline crunches

wednesday----back/traps/bis
pull downs
full or partial deads
bar shrugs
straight bar curls
db curls

thursday---abs
incline crunches
dumbbell side bends
decline crunches

friday---legs
squats
straight leg deads

Thanks for the help guys, as always!

ndd

**navydevildoc** · 09-10-2003, 04:22 PM

Wow... I can't believe that NO one has an opinion on this! Amazing!

**mass junkie** · 09-10-2003, 04:30 PM

yeah you did the right thing by adding some abs in there............if it works for you then who cares..............but for me there is no way in hell that I could maximize my efforts by doing chest,tris, and shoulders all in the same day.

**talon** · 09-10-2003, 04:41 PM

Originally Posted by mass junkie

yeah you did the right thing by adding some abs in there............if it works for you then who cares..............but for me there is no way in hell that I could maximize my efforts by doing chest,tris, and shoulders all in the same day.

This is true NAVY, try a more effective split...For example:
chest/tri's
abs
back/bi's
abs
shoulders/traps
legs
off
tried to resemble yours as much as possible.....

**navydevildoc** · 09-10-2003, 06:53 PM

Originally Posted by talon

This is true NAVY, try a more effective split...For example:
chest/tri's
abs
back/bi's
abs
shoulders/traps
legs
off
tried to resemble yours as much as possible.....

That makes sense.... I think I will go with that... not only that, but it's 6 days worth of work, which is good... I am hooked, all I am thinking about at work is going to the gym when I get home. I haven't felt this good in a while, and this is only from 2 weeks worth!

As far as the 5 sets / 8 reps, does this make sense to you all? Too much? Not enough? To be honest, I did bis today, and had to cut the weight way back because they were giving out before I could do all 5 sets.

ndd