03-27-2004, 09:17 AM #1
New and improved workout, what do you think?
Here is my current workout plan, i am going 4 days on 1 day off which seems to work best for me. I have been training for about 6 years and my goal is to put on quality muscle, strength being secondary. i current weight 197 at 5'9" with low bf.
Barbell or Dumbbell Incline Press
Barbell or Dumbbell Flat Press
Decline Press or Weighted Dips
Dumbbell Flyes or Cable-Cross-Over
Barbell Curl or Dumbbell Curl
Barbell or Dumbbell Preacher Curl
Concentration Curl or Incline Curl
Extensions or Lunges
Stiff Legged Deadlift
Barbell or Dumbbell Press
Close Grip Bench or Dips
EZ Bar or Dumbbell Overhead
French Press or Pressdowns
T-Bar or Dumbbell Rows
Lat Pulldowns or Low Rows
Deadlift 4-5 sets
Rear Delt Raises 3 sets
Barbell or Dumbbell Shrugs 4 sets
*Abs either everyday or every other day
*Calves every other day
03-27-2004, 10:39 AM #2
dont think calves need eod day workout.. 2 time week, and hard hit, it will be fine.. abs ok.. but maby to much there to.. don't know.. but you will feel that..
And maby to much for you biceps too.. try only barbell curls and hammer culrs.. like 3-4 set each...triceps looks good... maby one exercise for the chest to much.. but you will feel that.. I don't know realy how hard you hit them..
anyway.. the rest looks good... just don't do all the 4 days in a row.. do like 2 days on, 1 day off, 2 days on, 2 days off.. mon, tue, thur, fri !!
Good luck !
03-27-2004, 05:56 PM #3
thanks, any other opinions?
03-27-2004, 08:44 PM #4
id do chest and tris and back an bis, bc they pre-exhaust the muscle doing the precursor....if you do them on opposite days, then you are workin them out 2times very close together
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