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  1. #1
    Join Date
    Aug 2009
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    I seek Immortality
    Posts
    1,982

    Looking for advice.. what you think?

    1st off.. thanks baseline cause I cut and pasted some of yours.... made it easier

    I will be doing 8-12 rep range x 3 sets with 4th set weight drop M-T
    and Sat will be a hardcore power session 4 sets 6 - 8 reps with some form of cardio after


    Mon - Quads, Hams, Calves

    Leg extensions
    Leg Press

    Lying Leg Curls or
    Seated Leg Curls

    Standing Calf Raise
    Seated Calf Raise

    20 min light cardio

    Tue - Chest, Triceps

    Incline DB Press
    Flat/Decline DB Press
    seated chest flies (machine)


    SKull Crushers
    Tricep rope extension
    Bench Dips


    Wed - Back

    Lat Pull Downs
    seated rows
    hammer strength lat pulldowns
    Lying T bar rows
    Hyper Extension

    Shrugs

    Cardio- Ice Hockey

    Thurs - Delts, Biceps

    DB Press
    Side Laterals (Dumbell)
    Side Laterals (Dumbell)
    Rear Raise Machine

    Barbell Curls
    Incline DB Curls

    Friday- OFF

    Sat-

    Squats
    Deadlifts
    Flat Chest Press
    Light power cleans with full upward extension

    (will wear training belt and wrist straps to avoid injuiry.. possibly wrap knees)

    Sunday- OFF





    This workout will fit into my sced. I am trying to build muscle and tone up a bit..

    I enjoy power workouts but not every day... thats why I do it one day a week..

  2. #2
    Join Date
    Jul 2011
    Posts
    357
    It may work but it looks like you are way overtraining. Rest days are just as important as working out. Not only do your muscles need rest but so does your CNS. There are countless routines that would work better than the one you have posted. Here are a few power/strength base routines.
    http://startingstrength.wikia.com/wiki/Bill_Starr_5x5

  3. #3
    Join Date
    Aug 2009
    Location
    I seek Immortality
    Posts
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    So ive been going through my workout...
    THis week it has ben M.T on Wed off T.F on
    I will take sat and sunday off too because my body is destroyed.

    Hopefully when I back into the swing of things, my recovery will be better.

  4. #4
    Join Date
    Jul 2011
    Posts
    357
    Try
    Mon: legs
    Tues:Shoulders/tris
    Wed off
    Thurs Back/bi
    Fri Ches
    Sat/Sun off

    Forgot about the Squat, Dead, Bench at the end of the week. This will only hinder recovery. Now if you want to do a strength training program then do these lifts but your split will change.

  5. #5
    Join Date
    Apr 2011
    Location
    Where the sun don't shine
    Posts
    495
    Over-training is overated in my opinion.........good luck mate.....Why squats and deads on the same day?

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