ADVANCED Training Program?

**CeeLo** · 07-21-2008, 05:16 PM

Got this out of "Science and Muscle" Magazine, Summer / Fall 2008 Issue.

Tell me what you think about the splits.. I want to throw chest in on one of the rest days though (like to hit them twice).

By Rich Gaspari

4 Day Training Cycle

Day 1: Chest and Triceps

Day 2: Legs and Calves

Day 3: OFF

Day 4: Shoulders, Biceps and Abs

Day 5: Back and Calves

Day 6 and 7: OFF

The is also a Pre-Exhaustion Training Principle that can be incorporated for any bodypart on any given day if you need help with a certain bodypart that is slow to progress. (let me know if you want the exercises for that)

If you need more detail on the weekly splits as far as rest times, set, and reps, I have that to.

**Ronnie Rowland** · 07-21-2008, 09:00 PM

Originally Posted by cpreasha

Got this out of "Science and Muscle" Magazine, Summer / Fall 2008 Issue.

Tell me what you think about the splits.. I want to throw chest in on one of the rest days though (like to hit them twice).

By Rich Gaspari

4 Day Training Cycle

Day 1: Chest and Triceps

Day 2: Legs and Calves

Day 3: OFF

Day 4: Shoulders, Biceps and Abs

Day 5: Back and Calves

Day 6 and 7: OFF

The is also a Pre-Exhaustion Training Principle that can be incorporated for any bodypart on any given day if you need help with a certain bodypart that is slow to progress. (let me know if you want the exercises for that)

If you need more detail on the weekly splits as far as rest times, set, and reps, I have that to.

Not a fan of pre-exhaustion but I would put biceps with chest and triceps with shoulders.

**Kelleh** · 07-21-2008, 10:23 PM

ya the triceps wont be as exauted with the shoulders

**CeeLo** · 07-22-2008, 04:31 AM

I like actually working the triceps with the chest since they get hit indirectly anyways from chest workout.

I use to do Chest and Bis and Back and Tris and that wasn't as effective. My chest is a little slow, so I need to try the pre-exhaustion on that day or work the chest twice.

**Ronnie Rowland** · 07-22-2008, 08:44 PM

Originally Posted by cpreasha

I like actually working the triceps with the chest since they get hit indirectly anyways from chest workout.

I use to do Chest and Bis and Back and Tris and that wasn't as effective. My chest is a little slow, so I need to try the pre-exhaustion on that day or work the chest twice.

Working the chest twice a week trumps pre-exhaustion..

**green22** · 07-22-2008, 08:57 PM

just try it and see what ya think.

**CeeLo** · 07-23-2008, 10:53 AM

Originally Posted by Ronnie Rowland

Working the chest twice a week trumps pre-exhaustion..

Yes, I do agree. If I can get a good pump out of the pre-exhaustion. I will discontinue twice a week chest workouts.

I wanted to get some input before I tried it. Well, I was gonna try it anyways and see, but thought I would get some critique and maybe alter it a little if needed.