Originally Posted by
the titan99
as you probably remember, i've been priming, bridging and doing cardio for almost a month following surgery and as you can imagine, lost some fat, but lost some muscle mass too. About 5 kg. @$%#!!!! I'm planning my new reload and was wondering what you thought of it. Here are some pics i took yesterday and i can't help noticing my arms look small. I know they're long, but still they seem under developed. I had a guy suggest training them twice a week, but i wondered whether that might be over training. Also, before you told me not to train shoulders on the same day as chest, but i couldn't figure out where else to put it so i did anyway.Your shoulders grew training them after chest only because you have good shoulder genetics. The main reason to avoid training delts after chest is it can put too much strain on some people's rotator cuff. as it turned out, i think my delts turned out the best of all. So i was wondering at the idea of bi's on wednesday and then again on friday. you can train them twice a week but do not exceed 6 sets and use diffeernt exercises for heavy and light days to prevent over-use if at all possible. I would train themk light on tuesday after lats and heavy on friday when they are fresh! Train traps on another day then lats! i know you say not to exceed 12 sets a week and was wondering how you would set this up. I read your section on training body parts twice a week (heavy the first time, higher reps the second time) but what about changing exercises? Anyway, here's the workout i did for the last 3 reloads and here's the new one. Any suggestions will be followed religiously. I'm also limited because i have to use my own equipment, but i should be getting a full set of dumbbells soon!!
8 week reload
mon - chest/shoulders -flat bench press 3 x 4-6,8,10 incline bench 3 x 8,8,9 - decline bench - 3 x 8,9,10- - shoulders - vert rows 3 x 4-6,8,10 side laterals 3 x 8,9,10 rear laterals 3 x 8,9,10 am cardio 30 min
tues - back - wide grip pull ups 3 x 12,10,9 - ez bar pull-overs 3 x 6,8,10 - bent over wide grip rows prep set, 4 x 4-6,8,9,10 - supported one hand rows 3 x 8,8,10 - deadlift, prep, 3 x 2-4,6,8 shrugs 6 x 8,9,10,11,12,13 am cardio 30 min
wed - abs - weighted decline situps 4 x 16,13,10,9 weighted crunchs 4 x 20,16,14,12 - leg raises 3 x failure am cardio 30 min
thurs - legs - squats, prep set, 4 x 4-6,8,9,8 leg extensions 4 x 7,8,8,8 leg curls 4 x 8,9,9,10 standing calf raises 6 x 14,12,12,10 am
fri - arms -spider barbell curls 4 x 8,9,10,12 - hammer curls 3 x 8,9,10 - ez bar preacher curls 3 x 8,9,10 - triceps - decline skull crushers 4 x 8,9,10,12 - over head tricep extensions 3 x 6,8,10 dips 3 x failure no cardio
sat - off
sun - 30 min cardio
reload
monday - chest/tri's - chest flat bench warm ups, prep set, 4-6, 8-12, 8-12 incline bench 8-12, 8-12, 8-12 decline bench 8-12, 8-12, 8-12 triceps skull crushers warm ups, 8-12, 8-12, 8-12 overhead extensions 8-12, 8-12, 8-12 tri kickbacks 8-12, 8-12, 8-12 am fasted cardio 30 min
tuesday - back/traps back width close grip underhand pull ups 8-12, 8-12, 8-12, 8-12 ex bar pull overs 8-12, 8-12, 8-12, 8-12 back thickness underhand bent over rows warm ups, 8-12, 8-12, 8-12, 8-12 t-bar rows 8-12, 8-12, 8-12, 8-12 dead lifts warm up, prep set, 1-4, 6-8, 8-12, 8-12, 8-12, 8-12 traps shrugs 6 sets 8-12 am fasted cardio 30 min
wednesday - shoulders/bi's shoulders lateral raises warm up, 8-12, 8-12, 8-12, 8-12 standing overhead presses 8-12, 8-12, 8-12, 8-12 rear laterals 8-12,8-12, 8-12, 8-12, 8-12, 8-12 biceps standing barbell curls 8-12, 8-12, 8-12 spider curls ez bar close grip 8-12, 8-12, 8-12 preacher curls ez bar wide grip/incline dumbbell curls 8-12, 8-12, 8-12 am fasted cardio 30 min
thursday - legs squats warm ups, prep set, 1-4,8-12, 8-12, 8-12, 8-12, 8-12 leg extentions 8-12, 8-12, 8-12 leg curls 8-12, 8-12, 8-12, 8-12, 8-12, 8-12 standing calf raises 8-12, 8-12, 8-12, 8-12, 8-12, 8-12 no cardio
friday - arms/abs biceps standing barbell curls warm up sets x 2, 8-12, 8-12, 8-12 spider curls ez bar close grip 8-12, 8-12, 8-12 incline bench curls 8-12, 8-12, 8-12 triceps skull crushers warm ups, 8-12, 8-12, 8-12 overhead extensions 8-12, 8-12, 8-12 tri kickbacks 8-12, 8-12, 8-12 abs weighted decline sit ups 6 sets 12-20 no cardio
saturday - am cardio 30 minutes
sunday - am cardio 30 minutes