My Workout. What you think?

**Mr Tick** · 08-28-2007, 07:12 PM

Well Fellas this is my workout routine. Please tell me what you think. I increase the weight as i go down in reps so that the last 2-3 reps of each set hits me hard. I have been on this for about a month. Im not really sore the next day. I feel it if i poke my muscle but its nothing really sore. I know some people are going to scream over training but im only in the gym 45min-75min each day. I feel i can isolate each mussel group better by doing one per day. If i combine Chest/Tricepts or Back/Bicepts it takes me about 2+ hours to train. Im trying to bulk up and im not on a cycle or anything. I streach during my workouts and after as well. I have a job that keeps me moving fast all day lifting 15-30 pounds all the time so i would know if i was overtraining or really sore the next day. 23 years old. 6ft 160 lbs 8% bf

Every day that I train I do Abs
Obliques on machine 2X15
Machine Crunch 2X15
Leg lifts 2X15
Bench weighted crunches 2X15

Monday Chest.
Flat Bench with DB.
4 sets. 15, 10, 8, 6
Decline Machine
4 sets 15, 10, 8, 6
Incline DB.
4 Sets 15, 10, 8, 6
Cable or Machine Flys
4 Sets 15, 10, 8, 6
Standing Calve Lifts
4 Sets 15 Reps
Toes pointed in, straight, outward 1St set
Toes pointed in, straight, outward 2nd set
Abs

Tuesday Back
Standing Cable Machine Rows
4 Sets 15, 10, 8, 6
Seated Machine Rows W/close grip handles
4 Set 15, 10, 8, 6
Machine Shrugs
4 Sets 15,15,10,10
Rear Delt Flys Machine
4 Sets 15, 10, 8, 6
Leg Curls
4 sets 15, 10, 8, 6
Abs

Wednesday Arms
Seated DB curls
4 Sets 15, 10, 8, 6
Wide Grip Cable Curls
4 Sets 15, 10, 8, 6
Preacher Curls Hands touching
4 Sets 15, 10, 8, 6
BB Curls To Failure Each Weight Nonstop
65, 55, 45, 35, 25, 15 Weight
Seated Dip machine
4 Sets 15, 10, 8, 6
Cable Pull down Wide Grip.
4 Set 15, 10, 8, 6
Seated DB Extensions (Behind head)
4 Sets 15, 10, 8, 6
Abs

Thursday Shoulders
Military Press
4 Sets 15, 10, 8, 6
Machine Front Press
4 Sets 15, 10, 8, 6
DB raises
4 Sets 15, 10, 8, 6
Machine Laterals
4 Sets 15, 10, 8, 6
Standing Calve Lifts
2 Sets 15 Reps
Toes pointed in, straight, outward 1St set
Toes pointed in, straight, outward 2nd set
Abs

Friday Legs
4 min of cardio
Squat
4 Sets 15, 10, 8, 6
Leg Extensions
4 Sets 15, 10, 8, 6
Leg Press
4 Sets 15, 10, 8, 6
Inner Thigh Machine
4 Sets 15, 10, 8, 6
Abs

Saturday Repeat Mondays workout
Sunday OFF
Monday Repeat Tuesdays workout

**taiboxa** · 08-28-2007, 07:35 PM

too much.

**scottish** · 08-28-2007, 08:46 PM

Why arent you doing any benching with the bar?

**manwitplans** · 08-29-2007, 03:33 AM

Way to much.

**Perforator** · 08-29-2007, 04:00 AM

I couldn't last with your workout. I usually do no more than 12 sets for large muscle groups and 6 - 7 for smaller and sometimes I feel thats pushin it.

**dwaynewade** · 08-29-2007, 05:25 AM

i'm getting tired by just reading your workout... simplify and up intensity

**taiboxa** · 08-29-2007, 07:58 AM

Originally Posted by dwaynewade

i'm getting tired by just reading your workout... simplify and up intensity

cant get much more spot on then that

**Machdiesel** · 08-29-2007, 01:54 PM

Im assuming your goals are to get bigger and stronger. Im gonna give u a link to another post about a great workout(ironman HIT) i tried it a year ago and it was amazing, and recently ive seen alot of members posting theyve used it and loved it as well

**Machdiesel** · 08-29-2007, 01:55 PM

Iron Man's Hit Routine questions/critique

**godkilla** · 08-29-2007, 02:10 PM

way to much. your not gonna grow like that.

**Mr Tick** · 08-29-2007, 03:37 PM

Everyone keeps saying its too much. Its only 3 exercises per mussle group.
So you mean to tell me that when you do chest and tris you only do flat bench then dips and thats it???? Well of course not. What would be good to cut down on? IE copy and paist what i should take off. Machdiesel im going to look at that thread now.

**godkilla** · 08-29-2007, 08:22 PM

Originally Posted by FFRob2001

Everyone keeps saying its too much. Its only 3 exercises per mussle group.
So you mean to tell me that when you do chest and tris you only do flat bench then dips and thats it???? Well of course not. What would be good to cut down on? IE copy and paist what i should take off. Machdiesel im going to look at that thread now.

its actually 4 exercises per group or 16 sets per muscle. your also working out 6 days in arow and only getting one day to rest. if i was you i would try a 3 or 4 day split with low volume and stick with it for a couple months. if your workouts are intense and your eating and sleeping enough then you should have good results.

**Mr Tick** · 08-30-2007, 07:47 AM

So your baciscly telling me to combine some stuff to make it where i can have more days to rest. As far as that workouts per muscle group are they good? If i was to combine arms and chest then shoulders and legs. It would cut 2 days off my training. I would then only be working out 3 days per week. Then i could do EOD training and hit mondays set again on sunday. Is that what your getting at or did i miss your point?

**godkilla** · 08-30-2007, 08:30 AM

Originally Posted by FFRob2001

So your baciscly telling me to combine some stuff to make it where i can have more days to rest. As far as that workouts per muscle group are they good? If i was to combine arms and chest then shoulders and legs. It would cut 2 days off my training. I would then only be working out 3 days per week. Then i could do EOD training and hit mondays set again on sunday. Is that what your getting at or did i miss your point?

you got it. a popular 3 day split is mon-legs, wed-chest/delts/tris and fri back/bis. that leaves you 4 days off, plenty of time for recovery and even some abs and/or cardio. my current split is a 4 day, sun-arms, mon-legs, wed-chest/delts and fri-back. i do my cardio pwo (20mins) and dont even train my abs

like i said earlier, try 3 or 4 days a week as opposed to 6 and see what happens. besides, its good to switch it up every now and then anyways.

**Mr Tick** · 08-30-2007, 06:39 PM

K ill set something up and try a 4 day split. With my sets its not really 4 sets its kinda like 3 sets with a 15 rep warm up. Thats why i put 4 sets. 15,10,8,6.
The first set is a warm up but i only go up 10 pounds each set so first set is kinds heavy. Not a traditional warm up not like 85 then 140,150,160. All the weights are 10 pounds apart. As far as what im doing for each muscle group what do you think. 4 exercises for each muscle group w/4 sets. Well 3 and a warm up. So monday would be.

Monday
Chest And Arms

Flat Bench with DB.
4 sets. 15, 10, 8, 6
Decline Machine
4 sets 15, 10, 8, 6
Incline DB.
4 Sets 15, 10, 8, 6
Cable or Machine Flys
4 Sets 15, 10, 8, 6
Standing Calve Lifts
4 Sets 15 Reps
Toes pointed in, straight, outward 1St set
Toes pointed in, straight, outward 2nd set
Seated DB curls
4 Sets 15, 10, 8, 6
Wide Grip Cable Curls
4 Sets 15, 10, 8, 6
Preacher Curls Hands touching
4 Sets 15, 10, 8, 6
BB Curls To Failure Each Weight Nonstop
65, 55, 45, 35, 25, 15 Weight
Seated Dip machine
4 Sets 15, 10, 8, 6
Cable Pull down Wide Grip.
4 Set 15, 10, 8, 6
Seated DB Extensions (Behind head)
4 Sets 15, 10, 8, 6
Abs

Looks good? I dont mind doing bis and tris and chest. But if i do chest and bis and see that my tris have had it because of secondary workouts then i will drop my tri workout from monday and move it to another day. Or drop the bis either way. Also how can you say its over training when i give each muscle group at least 4 days rest. Sometime more depending on where the weekend falls. My chest gets rest all week long. Whats the difference?

**godkilla** · 08-30-2007, 08:07 PM

is that suppose to be one workout?

**Perforator** · 08-31-2007, 11:19 AM

How long does it take you to do this workout?

**Mr Tick** · 08-31-2007, 03:49 PM

The first stuff that i posted it takes me 1 hour. I have been doing this for about a month.

**godkilla** · 08-31-2007, 04:09 PM

if you can do all that in one hour then i gotta question your intensity. it doesnt take 16sets for each muslce if your working out the way you should be. lower the volume, up the intesity and allow more days to rest/grow.

**tri-athlete** · 08-31-2007, 04:42 PM

6-8 sets at the very most.

**Mr Tick** · 09-01-2007, 12:50 PM

Originally Posted by tri-athlete

6-8 sets at the very most.

Post up your chest workout. So for chest you do 2 sets for flat 2 sets for incline and 2 sets for decline?

godkilla post up yours as well so i can see what you are talking about. If you wouldent mind

**taiboxa** · 09-01-2007, 01:42 PM

less is always more when it comes to lifting.

**godkilla** · 09-01-2007, 03:46 PM

the exercise withing my workout change everytime but the number of set and rep range usually stays the same. typical chest/delt day for me would be something like this

flat bench
incline bench
flys
shoulder press
side laterals
then ill finish up with some reverse cable flys and/or bentover laterals
pwo cardio

i do a couple warm up sets initially then its 4 sets of each exercise with an 8-12 rep range. this is just an example, the exercises change slightly every workout. sometimes its db and sometimes its bb, sometimes its incline flys and sometimes its cable flys. i dont neccesarilly go back and forth week to week but i do change its up very often.

**Stabone** · 09-02-2007, 10:03 AM

^^bump

That is about as good as it gets. Pretty much my exact routine unless I'm incorporating Ironman's HIT routine

**Mr Tick** · 09-02-2007, 05:47 PM

godkilla i dont see how what you are doing is much different from me. The only thing i have added is decline on my chest day. My sets are cold. Meaning my warmup is the 15 reps. So i only have 3 sets 10,8,6. You said you do a couple of warmups then its 4 sets on each in the 8-12 range. Maby im not seeing it but it seams like your doing almost what im doing. All i have is 1 more exercise in there for chest where you do shoulders as well.

**Stabone** · 09-02-2007, 06:57 PM

You have an additional compound exercise for 3 sets. You are doing 33% more exercises than he is. I don't think the problem lies in your chest routine because it is really not THAT bad (although I think decline is a waste of time on chest day)

The main problem is that you are doing WAY too much for the smaller muscle groups. You don't need to do a warm up set on every exercise. It is just a waste of strength and endurance IMO. Why waste time, just get to the work.

You are doing 16 sets for biceps which is way too many. Also you are doing more for biceps than you are for triceps which are a bigger muscle group.

You shoulder workout is redundant and way too much. 2 pressing exercises?

Everyone is different an it is obviously all relevant to how much intensity you are putting in. It may work for you but it would never work for me. Hit it hard, hit it fast and get out.

**godkilla** · 09-02-2007, 07:25 PM

Originally Posted by FFRob2001

godkilla i dont see how what you are doing is much different from me. The only thing i have added is decline on my chest day. My sets are cold. Meaning my warmup is the 15 reps. So i only have 3 sets 10,8,6. You said you do a couple of warmups then its 4 sets on each in the 8-12 range. Maby im not seeing it but it seams like your doing almost what im doing. All i have is 1 more exercise in there for chest where you do shoulders as well.

the diff is about 24 sets. i do 26 sets totals during my workout and taht includes the two warmups sets that i start with. you are doing 48 sets :|

**Mr Tick** · 09-03-2007, 07:22 AM

Monday Chest.
Flat Bench with DB.
4 sets. 15, 10, 8, 6
Decline Machine
4 sets 15, 10, 8, 6
Incline DB.
4 Sets 15, 10, 8, 6
Cable or Machine Flys
4 Sets 15, 10, 8, 6
Standing Calve Lifts
4 Sets 15 Reps
Toes pointed in, straight, outward 1St set
Toes pointed in, straight, outward 2nd set
Abs

i count only 20 sets for chest.. Theres set 1 with 15 reps set 2 with 10 reps
set 3 with 8 reps and set 4 with 6 reps for flat bench

Theres 6 sits for calfs. each one with 15 reps. Set 1 toes pointed fowards 15 reps. Set 2 toes pointed in with 15 reps. 3Rd set toes pointed out with 15 reps. Then repeat. Sorry if im missing what your saying. I just dont see it i guess or maby you dont get what im trying to explain.

**Ronnie Rowland** · 09-03-2007, 06:29 PM

Originally Posted by FFRob2001

Well Fellas this is my workout routine. Please tell me what you think. I increase the weight as i go down in reps so that the last 2-3 reps of each set hits me hard. I have been on this for about a month. Im not really sore the next day. I feel it if i poke my muscle but its nothing really sore. I know some people are going to scream over training but im only in the gym 45min-75min each day. I feel i can isolate each mussel group better by doing one per day. If i combine Chest/Tricepts or Back/Bicepts it takes me about 2+ hours to train. Im trying to bulk up and im not on a cycle or anything. I streach during my workouts and after as well. I have a job that keeps me moving fast all day lifting 15-30 pounds all the time so i would know if i was overtraining or really sore the next day. 23 years old. 6ft 160 lbs 8% bf

Every day that I train I do Abs
Obliques on machine 2X15
Machine Crunch 2X15
Leg lifts 2X15
Bench weighted crunches 2X15

Monday Chest.
Flat Bench with DB.
4 sets. 15, 10, 8, 6
Decline Machine
4 sets 15, 10, 8, 6
Incline DB.
4 Sets 15, 10, 8, 6
Cable or Machine Flys
4 Sets 15, 10, 8, 6
Standing Calve Lifts
4 Sets 15 Reps
Toes pointed in, straight, outward 1St set
Toes pointed in, straight, outward 2nd set
Abs

Tuesday Back
Standing Cable Machine Rows
4 Sets 15, 10, 8, 6
Seated Machine Rows W/close grip handles
4 Set 15, 10, 8, 6
Machine Shrugs
4 Sets 15,15,10,10
Rear Delt Flys Machine
4 Sets 15, 10, 8, 6
Leg Curls
4 sets 15, 10, 8, 6
Abs

Wednesday Arms
Seated DB curls
4 Sets 15, 10, 8, 6
Wide Grip Cable Curls
4 Sets 15, 10, 8, 6
Preacher Curls Hands touching
4 Sets 15, 10, 8, 6
BB Curls To Failure Each Weight Nonstop
65, 55, 45, 35, 25, 15 Weight
Seated Dip machine
4 Sets 15, 10, 8, 6
Cable Pull down Wide Grip.
4 Set 15, 10, 8, 6
Seated DB Extensions (Behind head)
4 Sets 15, 10, 8, 6
Abs

Thursday Shoulders
Military Press
4 Sets 15, 10, 8, 6
Machine Front Press
4 Sets 15, 10, 8, 6
DB raises
4 Sets 15, 10, 8, 6
Machine Laterals
4 Sets 15, 10, 8, 6
Standing Calve Lifts
2 Sets 15 Reps
Toes pointed in, straight, outward 1St set
Toes pointed in, straight, outward 2nd set
Abs

Friday Legs
4 min of cardio
Squat
4 Sets 15, 10, 8, 6
Leg Extensions
4 Sets 15, 10, 8, 6
Leg Press
4 Sets 15, 10, 8, 6
Inner Thigh Machine
4 Sets 15, 10, 8, 6
Abs

Saturday Repeat Mondays workout
Sunday OFF
Monday Repeat Tuesdays workout

Okay it may take a few post back and forth to get this thing down.

1) 5 days per week is all the training you'll ever need to reach your full-genetic potential. I would suggest a Monday-Friday split with weekends off. It would go like this:

Day 1) Chest/Calves
Day 2) Back
Day 3) Shoulders/Traps
Day 4) Arms
Day 5) Legs
Day 6) Off
Day 7) Off

2) Perform only 2 exercises per major bodypart (1 compound and 1 isolation movement) for no more than 10 sets total. For example, if you decided to do 10 sets for the chest it shoud be 5 sets of your most productive chest pressing movement followed by 5 sets of your favorite isolation movement such as machine flyes.

Below is a sample 4 week high volume phase to be used for only 4 weeks at a time or over-training will occur. Make note how the heaviest set is done before lactic acid/neurotransmitter fatigue sets in-hence you get stronger-bigger.

Day 1: Chest

1) The 15 degree barbell decline press. Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set of 4-6 to good failure. Work set # 2 is a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a high rep set to good failure. (5 sets)

2) 15 degree Incline dumbbell flyes using an inward pinky twist (hands brought near lower chest during contraction). Work set #1 is a high rep set to good failure. Work set # 2 is a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 a medium rep set to good failure. Work set # 5 is a low rep set to good failure. (5 sets)

Calves
1) The standing calf raise machine. Work set #1 is a medium rep prep set (stopping 1 rep shy of good failure). Work set# 2 is a low rep set of 6-8 to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a medium rep set to good failure. Work set # 5 is a high rep set to good failure. (5 sets)

2) The seated calf raise machine. Work set #1 is a high rep set to good failure. Work set # 2 is a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 a medium rep set to good failure. Work set # 5 is a low rep set to good failure. (5 sets)

Day 2) Back

Total back thickness

1) Dead-lifts. Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. (2 sets)

Lat Width

1) Shoulder width grip pull-ups (not a wide grip and use weighted harness when needed). Work set # 1 is a medium rep prep set (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a medium rep set to good failure. Work set # 5 is a high rep set to good failure. (5 sets)

2) Bent arm pull-over on a machine or decline bench (elbows out). Work set # 1 is a high rep set to good failure. Work set # 2 is a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a medium rep set to good failure. Work set # 5 is a low rep set to good failure. (5 sets)

Lat Thickness

1) Bent barbell rows. Work set # 1 is a medium rep prep set (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a high rep set to good failure. (4 sets)

4) Supported T-Bar rows. Work set # 1 is a high rep set to good failure. Work set # 2 is a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)

Day 3: Shoulders

1) Over-head dumbbell presses. Work set # 1 is a medium rep prep set (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a medium rep set to good failure. Work set # 5 is a high rep set to good failure. (5 sets)

2) Leaning uni-lateral medial deltoid laterals on a about a 45 degree incline bench. Work set # 1 is a high rep set to good failure. Work set # 2 is a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a medium rep set to good failure. Work set # 5 is a low rep set to good failure. (5 sets)

3) Unilateral bent over rear cable raises. Perform 4 high rep work sets to good failure. (4 sets)

Traps

1) Dumbbell shrugs. Work set # 1 is a medium rep prep set (stopping 1 rep shy of good failure). Work set # 2 is a low rep set of 6-8 to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a medium rep set to good failure. Work set # 5 is a high rep set to good failure. (5 sets)

A**ominals (optional)

1) 3 very high rep sets of reverse crunches.

2) 3 veryhigh rep sets of crunches.

Day 4: Biceps

1) Seated incline dumbbell curls on a 45 degree incline. Work set #1 is a medium rep prep set (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a high rep set to good failure. (4 sets)

2) Unilateral inverted preacher curls. Work set # 1 is a high rep set to good failure. Work set # 2 is a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a high rep set to good failure. (4 sets)

Brachialis/Outer-Forearm/Biceps1) Hammer curls. Work set # 1 is a high rep set to good failure. Work set # 2 is a medium rep set to good failure. Work set # 3 is a low rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)

Triceps
1) Lying tricep extensions. Work set # 1 is a medium rep prep set (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a medium rep set to good failure. Work set # 5 is a high rep set to good failure. (5 sets)

2) Uni-lateral machine press downs. Work set # 1 is a high rep set to good failure. Work set # 2 is a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a medium rep set to good failure. Work set # 5 is a low rep set to good failure. (5 sets)

Day 5: Quads

1) Barbell Squats. Work set #1 is a medium rep prep set (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a medium rep set to good failure. Work set # 5 is a high rep set to good failure (5 sets)

2) Leg extensions. Work set # 1 is a high rep set to good failure. Work set # 2 is a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a medium rep set to good failure. Work set # 5 is a low rep set to good failure. (5 sets)

Hamstrings

1) Stiff-legged dead lifts - Work set # is a medium rep prep set (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a high rep set to good failure. (3 sets)

2) Leg curls. Work set # 1 is a high rep set to good failure. Work set # 2 is a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a medium rep set to good failure. Work set # 5 is a low rep set to good failure. (5 sets)

Any questions????

**Mr Tick** · 09-03-2007, 07:09 PM

The only thing that i try and stay away from is deadlifts. I move stuff all day long and i have improper lifting tequnics. I pick up from one side and put up on a shelf on the other side. I work for coca-cola and i move around a shitload of 12 packs and other packages a day. My lower back bothers me every now and then. It would be impossible for me to do my job lifting and bending the correct way. It would take me 15 hours to do this because it is slower. I am currently seeking employment elsewhere because of knowing too many people hurting their back in this profession. I wouldn't want to do anything else that puts any more use on my lower back then is already. Not to mention i have great lower back size for my body size. I like to train with DD instead of BB so could i use them inplace of the BB. And i train by my self so going to falure would mean sometimes getting stuck mid rep and not being able to complete it. Other then that everything else looks good.

Thanks Bro

**Ronnie Rowland** · 09-03-2007, 08:18 PM

Originally Posted by FFRob2001

The only thing that i try and stay away from is deadlifts. I move stuff all day long and i have improper lifting tequnics. I pick up from one side and put up on a shelf on the other side. I work for coca-cola and i move around a shitload of 12 packs and other packages a day. My lower back bothers me every now and then. It would be impossible for me to do my job lifting and bending the correct way. It would take me 15 hours to do this because it is slower. I am currently seeking employment elsewhere because of knowing too many people hurting their back in this profession. I wouldn't want to do anything else that puts any more use on my lower back then is already. Not to mention i have great lower back size for my body size. I like to train with DD instead of BB so could i use them inplace of the BB. And i train by my self so going to falure would mean sometimes getting stuck mid rep and not being able to complete it. Other then that everything else looks good.

Thanks Bro

You may have to forget the standard and stiff-legged deads...My defintion of good failure is to stop one rep shy of absolute failure. No worries there!!

How about a 3 day per week split based routine? The routine above is designed for competitive bodybuilders (maxing out one's genetic potential). With your work schedule I think you'll do far better on a 3 day per week split based routine and I you could more than likely get by with a set of deadlifts to strengthen the back if the exercise itself does not cause it to worsen.

Dead-lifts are all about form. Doc Sust's has some excellent advise on how to do dead-lifts and I'm sure he would be happy to advise you further if you feel up to incorporating them into your regimine.

I'll post a 3 day split (MWF) if you want to try it. IMO 5 days per week is just too much with your type of work unless you are trying to compete. You will not become a Pro-Bodybuilder using a 3 day per week routine but you'd be surprised just how big you can get training only 3 day sper week.

**Perforator** · 09-04-2007, 05:54 AM

Slingshot is your 3 day/wk the Ironmans HIT routine but drop the rest/pause set and don't go below 4 reps on the heavy set?

**Ronnie Rowland** · 09-04-2007, 06:41 AM

Originally Posted by Perforator

Slingshot is your 3 day/wk the Ironmans HIT routine but drop the rest/pause set and don't go below 4 reps on the heavy set?

There are a few more things that needs to be changed. My version (the original version) is an 8 week training cycle that gels with steroid cycles. I am in the process of fixing it so it can replace the faulty version. Just hang tight and I'll make a post in this training section when I am finished so everyone can go check it out.

Thank you

**Stabone** · 09-04-2007, 05:58 PM

Slingshot, I really like the program you outlined however I think it might be too much for the average or natural lifter. Also, 14 sets for shoulders? Seems high to me. Training 5 days straight is ill advised by MOST people due to the risk of overworking the CNS. I'll give it a go after I finish your 3 day HIT program. NOT trying to be negative, that's just a pretty intense program. Obviously that is the reason you stated that it should only be done for 4 weeks though.