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  1. #1
    Join Date
    Feb 2004
    Location
    Kentucky
    Posts
    1,856

    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.

    Day 1

    Chest
    Barbell or Dumbbell Incline Press
    Barbell or Dumbbell Flat Press
    Decline Press or Weighted Dips
    Dumbbell Flyes or Cable-Cross-Over
    13 sets

    Biceps
    Barbell Curl or Dumbbell Curl
    Barbell or Dumbbell Preacher Curl
    Concentration Curl or Incline Curl
    10 sets

    Day 2

    Quads
    Leg Press
    Hack Squat
    Extensions or Lunges
    Squats
    13 sets

    Hamstrings
    Stiff Legged Deadlift
    Lying Curls
    6 sets

    Day 3

    Shoulders
    Barbell or Dumbbell Press
    Lateral Raises
    Front Raises
    Upright Rows
    13 sets

    Triceps
    Close Grip Bench or Dips
    EZ Bar or Dumbbell Overhead
    French Press or Pressdowns
    10 sets

    Day 4
    Back
    Pull-Ups
    Barbell Rows
    T-Bar or Dumbbell Rows
    Lat Pulldowns or Low Rows
    13 sets
    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

  2. #2
    Sorken's Avatar
    Sorken is offline Member
    Join Date
    Apr 2003
    Location
    Gothenburg in Sweden
    Posts
    616
    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 !

  3. #3
    Join Date
    Feb 2004
    Location
    Kentucky
    Posts
    1,856
    thanks, any other opinions?

  4. #4
    decadbal's Avatar
    decadbal is offline Banned
    Join Date
    Nov 2002
    Location
    North Charlotte
    Posts
    11,924
    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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