You'll want to read this!

[Archangel.]

As you can see from my first post, I was on a 4 day split with only 1 day off and that F** me up. I know this is pretty ambitious for 8 weeks, but I feel pretty good in the middle of week 2. I'm also doing cardio for 30 minutes on Mon, Tues, Wed Fri

Here it is, this is copied straight from what I did last week...

Mon - Chest Dips 3 x 10,9,8 Flat bench Prep, 3 x 6,8,? Incline Bench 3 x 8,8,9 Flat Flies 3 x 8,8,8
Tues - Back Wide Grip pull ups 3 x 12,10,9 Close Grip Pull Ups 3 x 10,9,7 Bent Over Wide Grip Rows 4 x 8,8,10 Supported one hand Rows 3 x 8,8,10 Deadlift Prep, 3 x 6,8,7
Wed - Shoulders, Abs Seated Military Prep 3 x 7,8,10 Vert. Rows 3x 8,8,7 Lateral Raises 3x 8,9,10 Front Raises 3 x 8,8,10 Wide Grip Barbell Shrugs 5 x 8,8,9,9,8 Abs Weighted Decline sit ups 3 x 16,13,10 Weighted crunches 3 x 20,16,14 Leg raises 3 x 20,18,13
Thurs - Legs Squats Prep 4 x 8,8,9,8 Leg Extensions 4 x 7,8,8,8 Leg Curls 4 x 8,9,9 Straight legged Deadlift 3 x 8,9,9 Standing Calf Raises 4 x 14,12,12,10
Fri - Arms EZ Bar Preacher Curls 5 x 8,8,9,9,10 Concentrated Dumbbell Curls 4 x 8,8,9,10 Spider Barbell Curls 3 x 8,7,8 Triceps Decline French Curls 4 x 7,8,9,9 Tri Throwbacks 4 x 7,8,8,7

I would reduce total work sets for chest to 9 sets, and if you have to drop something, drop the flyes. Begin your chest workout with a compound press like flat bench or declines in the smith machine (Ronnie would say declines).
Your back routine looks pretty good, but don't be afraid to load up on the wait a little more to be in the 4-6 rep range in your first set or so. Same goes for chest, legs, shoulders. One of the reasons I didn't really like your split is that you've got shoulders on Wed, after just blasting your chest on Mon. The problem with this is that when you train chest (especially intensely), there is A LOT of carry over effect onto the shoulders. So, on Mon, if you just did 9 intense sets of presses for your chest, I GUARANTEE you that your anterior deltoids (front head of shoulders) will be also sufficiently blasted, as well as some carry over to the rest of your entire shoulder girdle. This can and will lead to over-trained shoulders fast IMO. That's why I don't have a separate "shoulder" day, I just do them after chest. I can't use as much weight as if I did them on their own day, but that's not the point. After chest, I just do 3-4 sets of side laterals, followed by 3-4 sets of rear laterals, then MAYBE 3 sets of either wide-grip upright rows OR 3 sets of dumbell presses. People forget that the shoulders are actually a smaller muscle group, and doing 9-12 sets of presses Mon for chest, folowed by ANOTHER 9-12 sets of presses and laterals for shoulders is way too much IMO, whether shoulders is on Wed, Thurs or whatever. This is the way I do it, and people are always commenting that I have big shoulders, so I can't be too far off track. My shoulders improved a lot when I dropped them on their own day. Again, this is just my opinion. Also, I wouldn't do shrugs the day after you blasted heavy deadlifts. Again, there is A LOT of carry over from deadlifts to hitting the traps. I do traps on back day, at the end, and again my traps started growing to where they are now in my avy after this adjustment. Your leg routine looks pretty good, bud. The only thing I wouldn't do because they're kinda dangerous and hard on the lower back is the stiff-legged deads. I'd do just various leg curls, maybe some lunges. Also, I think seated calf presses are better for developing the over-all calf, but if you can only do standing, then at least your hitting calves! Do only 9 intense work sets for bi's and tri's, throw in pushdowns for the tri's. I hope this helps!

[The Titan99]

I would reduce total work sets for chest to 9 sets, and if you have to drop something, drop the flyes. Begin your chest workout with a compound press like flat bench or declines in the smith machine (Ronnie would say declines).
Your back routine looks pretty good, but don't be afraid to load up on the wait a little more to be in the 4-6 rep range in your first set or so. Same goes for chest, legs, shoulders. One of the reasons I didn't really like your split is that you've got shoulders on Wed, after just blasting your chest on Mon. The problem with this is that when you train chest (especially intensely), there is A LOT of carry over effect onto the shoulders. So, on Mon, if you just did 9 intense sets of presses for your chest, I GUARANTEE you that your anterior deltoids (front head of shoulders) will be also sufficiently blasted, as well as some carry over to the rest of your entire shoulder girdle. This can and will lead to over-trained shoulders fast IMO. That's why I don't have a separate "shoulder" day, I just do them after chest. I can't use as much weight as if I did them on their own day, but that's not the point. After chest, I just do 3-4 sets of side laterals, followed by 3-4 sets of rear laterals, then MAYBE 3 sets of either wide-grip upright rows OR 3 sets of dumbell presses. People forget that the shoulders are actually a smaller muscle group, and doing 9-12 sets of presses Mon for chest, folowed by ANOTHER 9-12 sets of presses and laterals for shoulders is way too much IMO, whether shoulders is on Wed, Thurs or whatever. This is the way I do it, and people are always commenting that I have big shoulders, so I can't be too far off track. My shoulders improved a lot when I dropped them on their own day. Again, this is just my opinion. Also, I wouldn't do shrugs the day after you blasted heavy deadlifts. Again, there is A LOT of carry over from deadlifts to hitting the traps. I do traps on back day, at the end, and again my traps started growing to where they are now in my avy after this adjustment. Your leg routine looks pretty good, bud. The only thing I wouldn't do because they're kinda dangerous and hard on the lower back is the stiff-legged deads. I'd do just various leg curls, maybe some lunges. Also, I think seated calf presses are better for developing the over-all calf, but if you can only do standing, then at least your hitting calves! Do only 9 intense work sets for bi's and tri's, throw in pushdowns for the tri's. I hope this helps!

Alright!! I will do just what your saying, As I get you decline x 5, Incline x 4 and drop flies? Add shoulder work after chest (Side Laterals x 4, Rear Laterals x 3, 3 x Wide Grip upright Rows - works for me due to equipment restrictions)

Tues - Back as advertised with Shrugs at the end (4 sets?)

Wed - Abs? Off? Maybe lagging muscle group of the future?

Thurs - Legs as advertised w/o straight leg deadlifts (I'mhaving LITTLE lower back twinges now) maybe w/ lunges. I got no smith/pulleys is why I do standing calf raises.

Friday - Arms 9 x bi's and 9 x tri's Can't do pushdowns, no pulleys. That's why I don't have another exercise for tri's. What I have is a bench incline/decline with preacher attachment - Legext./curl attachment, Olympic bar, EZ Bar, and various dumbells, soon a full set. What's another exercise that you would suggest? Or maybe 5 x French 4 x throwbacks?

If this sounds good to you, I will do this.

Thanks again Dude.

[Archangel.]

Alright!! I will do just what your saying, As I get you decline x 5, Incline x 4 and drop flies? Add shoulder work after chest (Side Laterals x 4, Rear Laterals x 3, 3 x Wide Grip upright Rows - works for me due to equipment restrictions)

Tues - Back as advertised with Shrugs at the end (4 sets?)

Wed - Abs? Off? Maybe lagging muscle group of the future?

Thurs - Legs as advertised w/o straight leg deadlifts (I'mhaving LITTLE lower back twinges now) maybe w/ lunges. I got no smith/pulleys is why I do standing calf raises.

Friday - Arms 9 x bi's and 9 x tri's Can't do pushdowns, no pulleys. That's why I don't have another exercise for tri's. What I have is a bench incline/decline with preacher attachment - Legext./curl attachment, Olympic bar, EZ Bar, and various dumbells, soon a full set. What's another exercise that you would suggest? Or maybe 5 x French 4 x throwbacks?

If this sounds good to you, I will do this.

Thanks again Dude.

You don't have to drop the flyes, just saying if you were to try to do them along with flat bench, inclines and declines it would be to much volume overall volume for the pecs. Shoulders look good to me, as lng as it feels right for you. Ronnie told me to do 6 sets of shrugs at the end of my back workout when I asked him the same Q. Abs. Sorry, do them on whatever day you like IMO. I don't even train mine right now. (not saying that's the right thing to do lol) Legs look good. For your tri's, by french press, do you mean skull crushers? If not, try those, and I also like seated two-handed overhead triceps extensions with a dumbell. (both hands hold the same dumbell).

[The Titan99]

You don't have to drop the flyes, just saying if you were to try to do them along with flat bench, inclines and declines it would be to much volume overall volume for the pecs. Shoulders look good to me, as lng as it feels right for you. Ronnie told me to do 6 sets of shrugs at the end of my back workout when I asked him the same Q. Abs. Sorry, do them on whatever day you like IMO. I don't even train mine right now. (not saying that's the right thing to do lol) Legs look good. For your tri's, by french press, do you mean skull crushers? If not, try those, and I also like seated two-handed overhead triceps extensions with a dumbell. (both hands hold the same dumbell).

Got it. 6 sets of shrugs, skull crushers, 2-handed overhead tricep extensions. Will give it a go...

[The Titan99]

You don't have to drop the flyes, just saying if you were to try to do them along with flat bench, inclines and declines it would be to much volume overall volume for the pecs. Shoulders look good to me, as lng as it feels right for you. Ronnie told me to do 6 sets of shrugs at the end of my back workout when I asked him the same Q. Abs. Sorry, do them on whatever day you like IMO. I don't even train mine right now. (not saying that's the right thing to do lol) Legs look good. For your tri's, by french press, do you mean skull crushers? If not, try those, and I also like seated two-handed overhead triceps extensions with a dumbell. (both hands hold the same dumbell).

By the way, this is the final version of the workout. After I figure my TDEE and BMR, BF% etc you might advise something different on cardio, but the I'll adjust. One thing, for a couple of days after my leg workout, I can't hardly walk. Also, if anything looks glaringly stupid you could point that out too. I couldn't resist putting an extra set of preacher curls on there, (I just now finally got the attachment.) Also I really like doing Dips. Is maybe Wed is a stupid time?

8 WEEK RELOAD
Mon - Chest/Shoulders - Decline bench, Prep Set, 3 x4-6,8,10- Incline Bench 3 x 8,8,9 - Flat Flies 3 x 8,8,8 Shoulders - Side Laterals 3 x4-6,8,10 Rear Laterals 3 x 4-6,8,10 Barbell Press 3 x 4-6, 8,10 OR Vert Rows 3 x 4-6,8,10 AM Cardio 30 Min

Tues - Back - Wide Grip pull ups 3 x 12,10,9 - Dumbell 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 4-6,8,7 Shrugs 6 x 4-6,8,9,10,11,12 AM Cardio 30 Min

Wed - Abs - Weighted Decline sit ups 4 x 16,13,10,9 Weighted crunches 4 x 20,16,14,12 - Leg raises 3 x 20,18,13 Dips 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 Lunges 3 x 8,10,12 Leg Curls 4 x 4-6,9,9,10 Standing Calf Raises 4 x 14,12,12,10 AM Cardio 30 Min

Fri - Arms - EZ Bar Preacher Curls 4 x 8,8,9,9 - Concentrated Dumbell Curls 3 x 8,8,9 - Spider Barbell Curls 3 x 8,9,10 Triceps - Decline Skull Crushers 4 x 6,8,9,9 - Tri Throwbacks 3 x 7,8,8 Over Head Tricep Extensions 3 x 6,8,10 No Cardio

Sat - AM Cardio

Sun - OFF

[Archangel.]

By the way, this is the final version of the workout. After I figure my TDEE and BMR, BF% etc you might advise something different on cardio, but the I'll adjust. One thing, for a couple of days after my leg workout, I can't hardly walk. Also, if anything looks glaringly stupid you could point that out too. I couldn't resist putting an extra set of preacher curls on there, (I just now finally got the attachment.) Also I really like doing Dips. Is maybe Wed is a stupid time?

8 WEEK RELOAD
Mon - Chest/Shoulders - Decline bench, Prep Set, 3 x4-6,8,10- Incline Bench 3 x 8,8,9 - Flat Flies 3 x 8,8,8 Shoulders - Side Laterals 3 x4-6,8,10 Rear Laterals 3 x 4-6,8,10 Barbell Press 3 x 4-6, 8,10 OR Vert Rows 3 x 4-6,8,10 AM Cardio 30 Min
Look s good, try to keep the laterals in the 8-12 rep range, and you MAY want to do your rear delt (rear laterals) when you work back, as you do back the very next day and there is a fair amount of carry-over effect to the rear delts when performing pulling exercises.

Tues - Back - Wide Grip pull ups 3 x 12,10,9 - Dumbell 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 4-6,8,7 Shrugs 6 x 4-6,8,9,10,11,12 AM Cardio 30 Min
I'm not a big fan of pull-overs, but if they stimulate the lats well for you, that's cool. Can you do any pulldowns?

Wed - Abs - Weighted Decline sit ups 4 x 16,13,10,9 Weighted crunches 4 x 20,16,14,12 - Leg raises 3 x 20,18,13 Dips 3 x Failure AM Cardio 30 Min
If you really love dips (as I do too) and just have to incorporate them, I would do them on arm day as a last triceps exercise. Just remember to keep your elbows in tight, use a fairly close grip, and try not to lean too far forward. All this will help to keep most of the stress on the triceps, with the least amount of carry-over to your chest.

Thurs - Legs - Squats, Prep Set, 4 x 4-6,8,9,8 Leg Extensions 4 x 7,8,8,8 Lunges 3 x 8,10,12 Leg Curls 4 x 4-6,9,9,10 Standing Calf Raises 4 x 14,12,12,10 AM Cardio 30 Min
Maybe do six sets for calves?

Fri - Arms - EZ Bar Preacher Curls 4 x 8,8,9,9 - Concentrated Dumbell Curls 3 x 8,8,9 - Spider Barbell Curls 3 x 8,9,10 Triceps - Decline Skull Crushers 4 x 6,8,9,9 - Tri Throwbacks 3 x 7,8,8 Over Head Tricep Extensions 3 x 6,8,10 No Cardio
IMO concentration curls and spider curls pretty much stimulate the biceps from the same angle, so how 'bout some hammer curls? I love them. I'd replace those throwbacks with the above mentioned dips, but I'd do the dips at the end so your tri's are pre-exausted from all the other tri work done. This will help ensure your tri's fail before there is much of any cross-over effect on your pecs.

Sat - AM Cardio

Sun - OFF

I like the cardio, it's already more than my lazy ass does lol. I HATE that about myself, I am the cardio procrastinator KING. Then I walk around wondering to myself "why am I not super ripped?" lmao
Try actually DOING your cardio dumb shit...

[The Titan99]

[QUOTE=Archangel.;5269219]I like the cardio, it's already more than my lazy ass does lol. I HATE that about myself, I am the cardio procrastinator KING. Then I walk around wondering to myself "why am I not super ripped?" lmao
Try actually DOING your cardio dumb shit...[/QUOTE

Pull downs I would need a pulley machine, right? Don't have one. HAMMER CURLS!! Excellent Idea!! Dropping con curls replacing with hammer curls.

Rear Delts on Back day. Got it.

Dips for throwbacks, good. I hate throwbacks...

Pics and numbers coming today.