Anabolics
Search More Than 6,000,000 Posts
Results 1 to 5 of 5
  1. #1
    eggplant's Avatar
    eggplant is offline Member
    Join Date
    Jun 2003
    Location
    with metal plates...
    Posts
    646

    is my workout too intense??

    hey guys..i'm into my 4th week of diet..i place my workouts around 3sets per bodypart,6-8reps..breakdown of my workouts are as follows..

    day1 chest,traps
    chest: incline db press 3 sets 6-8reps
    incline flys 3 sets 8-10 reps
    flat db press 3 sets 6-8reps
    db pullovers 3 sets 12-15 reps
    traps: db shrugs 3 sets 6-10 reps
    barbell shrugs 3 sets 6-10 reps

    day2 back,abs

    back: db deadlifts 3 sets 6-10 reps
    front pulldowns 3 sets 8-10 reps
    db rows 3 sets 8-10 reps
    close grip pulldowns 3 sets 8-10 reps
    seated machine rows 3 sets 8-10 reps

    abs: decline crunch superset with leg tucks 3 sets(failure)

    day3 shoulders,calves

    shoulders: db side laterals 3 sets 8-10 reps
    db rear laterals 3 sets 8-10 reps
    db millitary press 3 sets 8-10 reps

    calves: machine calf press open stance 3 sets 10-15 reps
    machine calf press close stance 3 sets 10-15 reps
    standing calf raise normal stance 3 sets 10-12 reps
    reverse calf raise 3 sets(failure)

    day4 rest

    day5 biceps,triceps,abs/obliques,forearms

    biceps: db curls 3 sets 8-10 reps
    hammer curls 3 sets 8-10reps
    concentration curls 3 sets 8-10 reps

    triceps:lying db extensions 3 sets 8-10 reps
    overhead db extension 3 sets 8-10 reps
    overhead cable extension 3 sets 8-10 reps

    forearms: forward db curls 3 sets 15reps
    db reverse curls 3 sets 15 reps

    abs: cable crunch 3 sets 15reps
    side obliques crunch on bench 3 sets(each side) failure

    day5 quads,hams

    quads: barbell squat open stance 3 sets 8-12 reps
    leg press close stance 3 sets 8-12 reps
    leg extensions 3 sets 8-15 reps

    hams: barbell deadlifts 3 sets 8-10 reps
    standing hamstring curls 3 sets 8-10 reps

    day 6 rest

    day 7 repeat cycle

    my workouts are only one hour each..but heavy and intense..the first 2 weeks of diet..my strength actually went up a little..but i noticed some strength loss by the 3rd week..i have decrease my sets of some exercises from 4 sets to 3 sets..but if i continue to diet and my carbs are around 100g..is it ok if i stick to my current workout? or should i decrease to 2 sets??
    i hope my current workload isn't too much...pls critique guys! tnx~

  2. #2
    eggplant's Avatar
    eggplant is offline Member
    Join Date
    Jun 2003
    Location
    with metal plates...
    Posts
    646
    anybody????

  3. #3
    usualsuspect's Avatar
    usualsuspect is offline Anabolic Member
    Join Date
    Jul 2002
    Posts
    2,936
    If your on a cycle I'd say increase the volume of your workout to around 4 sets.

    Training natural your workout looks good...as long as your getting stronger on it than just stick to it. 2 sets is way to little though for hypertrophy and decreasing glycogen levels.

    Do you always do chest and back in the beginning of the week and legs at the end?
    I usually like to hit legs early in the week when i'm fresh and use arms day to split up chest and back since their two major body parts. But it really doesn't make a big difference as long as your not dead sore from a previous day of training.

  4. #4
    eggplant's Avatar
    eggplant is offline Member
    Join Date
    Jun 2003
    Location
    with metal plates...
    Posts
    646
    hi there..ya..i'm natural..if i'm on gear..i dun think 3 sets would be enuff...lol..! i've tried placing my workouts for bodyparts on diff days..and in the end found that i'm better off training legs at the end of the week..i don't know why..but it just felt better..if i place my legs before any bodypart..its hard for me to feel the bodypart i'm training..guess its just how my body works..tnx anyway for commenting..

  5. #5
    LM1332 Guest
    looks like a good routine nothing is over worked. Everything is in order but i am sure you can do 4 sets of everything

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •