well here is a idea......

[boostedevo8]

we'll here is the idea...its a new work out program that I have been brain stroming for the past 2 wks....since tthere is all this take about full body work outs I decided to jump on the bandwagon and see how it turns out for me.....

I am a 5 day a week gym kind of guy....

so I decided to do the 3 day spilt focusing more on upper body then lower due to several knee surgeries and a low back injury (military related injuries)......

I came up with a 4wk plan trying to minimize the use of the same excersise over and over.....and I also took some of dogshits principles and came up with my own thing......

now ont start screaming overtraining and all that junk , I know what my body considers overtraining and I know how to listen to my body in response to the work out.....

plz chime in and share your thoughts.....this is the first time I come up with a cross training type of ordeal.....

by the way I'm just posting the wks, days, and excersises and NOT the reps or sets....give me a few to post the actual routine since I'm using my phone to get on here and post since I'm at work at it takes a bit of time....lol.....BRB

[boostedevo8]

wk-1

monday-

warmup- dips, pushups, pullups

chest- incline BB , flat fly

back- lat pull down over hand, lat pull down underhand

shoulders- military standing, incline DB rear delt

tricep- overhead tri ext. , reverse tri ext. (cables using ez bar)

cardio- 25min






wensday-

warmup - pullups , stationary bike

bicep- BB curl close grip, BB curl wide grip , DB hammer

4arm- BB wrist curl, EZ bar wrist ext. (all seated)

traps- DB shrugs

quad- leg press

hams- lunges (BB)

calves- seated calve raises

abs- no weights









friday-

warmup- dips, pushups, pullups

chest- flat bench BB, incline fly

back- T-bar, overhand hammer strength machine

shoulder- front DB raises, side DB raises

tricep- overhead rope ext. , V-BAR

cardio 20min

[boostedevo8]

wk-2

monday-

warmup- dips, pushups, pullups

chest- incline DB , cable pull over up and down

back- seated row, underhand hammer strength machine

shoulders- DB press, reverse fly

tricep- french press, V-bar


cardio- 25min






wensday-

warmup - pullups , stationary bike

bicep- DB incline, spider (widegrip) incline, reverse curl standing EZ bar

4arm- BB wrist curl behind the back, EZ bar wrist ext. (cables)

traps- BB shrugs front and rear

quad- leg ext.

hams- leg curl

calves- standing calve raises

abs- machine , leg raises









friday-

warmup- dips, pushups, pullups

chest- arnold press

back- lower back ext. , lat pull down close grip , lat pull down wide grip

shoulder- 45lb plate front raies, side DB raises

tricep- overhand single arm ext, underhand single arm ext. ( cables)

cardio 25min

[boostedevo8]

wk-3

monday-

warmup- dips, pushups, pullups

chest- incline BB, incline fly

back- T-bar, overhand hammer strength machine

shoulders- military standing, upright row

tricep- rope , DB single hand ext ( overhead )

cardio- 25min






wensday-

warmup - pullups , stationary bike

bicep- preacher, reverse preacher, DB curl sanding

4arm- grip strength 125lbs( hold onto heavy DB till fatigue)

traps- DB shrugs

quad- 0

hams- 0

calves- 0

abs- no weights

cardio 45 min









friday-

warmup- dips, pushups, pullups

chest- flat bench BB, flat fly

back- DB row, underhand hammer strength machine

shoulder- side raises,incline DB rear delt

tricep- french press , over hand EZbar (cable) ext, underhand EZbar (cable) ext.

cardio 20min

[boostedevo8]

wk-4

monday-

warmup- dips, pushups, pullups

chest- incline DB, flat DB, decline machine

back- 0

shoulders- arnold press

tricep- 0

cardio- 25min






wensday-

warmup - pullups , stationary bike

bicep- BB curl close grip, BB curl wide grip , rope curl, hammer curl

4arm- BB wrist curl, EZ bar wrist ext. (all seated)

traps- BB shrugs front and rear, DB shrugs

quad- squat

hams- lunges (DB)

calves- seated calve raises

abs- no weights, leg raises









friday-

warmup- dips, pushups, pullups

chest- chest buster, flat fly, incline fly, decline fly

back- DB row, lat pulldown close grip, lat pull down reverse grip

shoulder- side DB raises, reverse fly

tricep- french press, reverse single arm ext (cable)

cardio 20min

[boostedevo8]

ok so now that its finally all there....what do you think...


by the way the compound movements will be more strength training orientated and the isolated movements will be more towards hypertrophy training related.....

trying to combine the 2 a bit and see how it goes.....

[boostedevo8]

damn not one comment?

[MuscleScience]

Are you going to be on a cycle? You really have to be careful about overtraining if your going to do a particular body part more than once in a 7 day peroid.

[MuscleScience]

oh yeah what are your goals

[boostedevo8]

no cycle..... now are u asking if I'm bulking or cutting?


many months ago I used to do muscles twice within a 7 day period but then I went to once a week.... so I think with the one day on and one day off it shouldnt be too bad plus I'm trying to hit different angles of the muscle each time ....... ill fill you guys in by the end of the month and let you know how it went....I just want to give it a shot and see if it works for me......