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23 yo 6'4" 235 lbs
Diet pretty clean, 200-250 grams of protein daily and about 2500-3000 calories
Monday - Chest/Back/core
Tuesday - Legs/cardio
Wednesday- OFF
Thursday - Tri/Bi/Core
Friday - Shoulders/Cardio
Sat/Sun - OFF
I do 3-4 Sets of each muscle group a week and im not too strict on sticking to my cardio but cardio's for cowards right? haha :rolleyes:
looks good. do you superset you chest and back? how many sets per mucsle group?
looks good to me! I cant do cardio after i do legs! How do you do that?
BOLD
AS FAR AS TOTAL SETS I WOULD LEAN MORE TOWARDS;Quote:
Originally Posted by CheckerChest
CHEST 8-9 sets
BACK 14-16 sets
LEGS 14-16 sets
BICEPS 6-8 sets
TRICEPS 6-8 sets
SHOULDERS 8-9 sets
* This is only my opinion and some might disagree however I believe it is a good starting and can be adjust to you personally as you go along.
* I believe putting to smaller muscle groups together like chest and shoulders makes sense the deltoids are recruited some when doing chest therefore a little preexhausted.
* I would do back by itself since it is a very large muscle group.
Good Luck and :1welcome:
I agree with Tiger
Sorry Tiger, TOTAL mis-print on my part, i meant i do 3-4 Excercises per muscle group a week consisting of 9-12 Sets total....
JayRod, i have tried supersetting chest and back, not really a fan of it.
..and HARDGAINER i love doing cardio after legs, it gets the blood flowing in there and makes for better recovery times in my experiences, not nearly as sore for the next few days.
Thanks for all your Feedback guys
I don't really care for that at all.I can't see how you can work your chest,and go full intensity into a back routine.Quote:
Originally Posted by CheckerChest
I def wouldn't do cardio after training legs.You might think it's a good idea,but it's not.You'd be better off doing cardio the day after legs(active recovery).
I'd do something like this :
Mon : Back/Bi's
Tues : Chest/Tri's
Wednes :Off
Thur : Quad/Ham
Fri : Cardio
Sat : Delts/calves/abs
Sun : Off
I would also focus on low volume,high intensity.Some muscle groups don't need the 9-12 sets you are doing.
You can blast your Tri's/Bi's/Delts/calves/Abs only using 6 sets.As long as the intensity is there.Why expend all your energy in the gym?That's less you'll have for the vital recovery stage.