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. 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. 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
Reply With Quote