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  1. #1
    Josh_455 is offline New Member
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    Help with new workout

    At the moment I am training each body part twice a week cause my strength gains grow rapidly. but starting from next week Ill be only training every body part once a week.
    Old workout
    Mon- Shoulders, back and traps (appprox x36 sets)
    Tues- Chest, arms (42 sets)
    Wed- Legs (16 sets)
    Thurs- Shoulders, back and traps
    Fri- Chest arms
    Sat- rest
    Sun- rest
    Is this overtraining?

    My new workout:
    Mon- Shoulders, Traps (24 sets)
    Tues- Chest (20 sets)
    Wed- Legs (16 sets)
    Thurs- Back, Lats (30 sets)
    Fri- Arms + (Small chest session) (28 sets)
    Sat Rest
    Sun Rest
    How does this look? Can anyone give me any suggesitons?

  2. #2
    rockinred's Avatar
    rockinred is offline Knowledgeable Member
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    I like this 5 day split to seperate the muscle groups a little better when you hit them hard enough...

    Mon- arms (bis, tris)
    Tue - legs
    Wed - shoulders, abs
    thu- back
    Fri - chest

    if you notice you are giving your shoulders, tris, bis at least one or two day rest inbetween days.... legs rest on wednesday to hit the deads on thur..

    I am tied to a mon-fri regime for family reasons and comittments, but a better one would be a split in the middle of the week and work on into the saturday or start on sunday.... but sometimes you gots to do what you gots to do. ..

    don't forget to incorporate the cardio!!!

  3. #3
    Josh_455 is offline New Member
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    (MONDAY)
    -SHOULDERS-
    Anterior
    x4 Barbell front raise
    x4 Dumbell shoulder press

    Lateral
    x4 Cable lateral raises
    x4 Standing Lateral Dumbells

    Posterior Deltoid
    x4 Barbell rear delt row (Bentover rows)
    x4 Dumbell seated rear lateral raise

    -Traps-
    x4 Dumbell shrugs
    x4 Upright row
    =32 sets

    (TUESDAY)
    -CHEST-
    x4 Flat Benchpress
    x4 Incline Bench
    x4 Dumbell flat bench
    x4 Peck Fly machine
    x4 Cable crossovers
    x4 Dumbell pullover
    =24

    (WEDNESDAY)
    -Legs-
    x4 Squats
    x4 Legpress
    x4 Cable lying leg curl
    x4 Leg raisies
    x4 Hamstring raise
    = 20 sets

    (Thursday)
    -Back-
    x4 Dumbell bentover row
    x4 TBAR
    x4 Lever seated row
    x4 Lever seated high row

    -Latissimus Dorsi-
    x4 Lat pull down rear
    x4 close grip pulldown
    x4 Cable seated row
    =28 Sets

    (FRIDAY)
    -Arms-
    Triceps
    x4 Barbell tricep extension
    x4 Cable push downs
    x4 Dumbell Kickback

    Biceps
    x4 Cable curls
    x4 Preacher curls

    -CHEST-
    x4 Benchpress
    = 28 sets

    ABS MON-SAT
    x4 Cable seated Crunch
    x4 Incline weighted situps (20kg)
    x4 Normal weighted situps (10kg)

    SAT/SUN REST

  4. #4
    rockinred's Avatar
    rockinred is offline Knowledgeable Member
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    WAAYY too many sets on most of those except the legs and maybe the chest day, and the abs.

    I am out of this thread!! Good luck.

  5. #5
    AdamGH's Avatar
    AdamGH is offline Senior Member
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    Quote Originally Posted by Josh_455 View Post
    (MONDAY)
    -SHOULDERS-
    Anterior
    x4 Barbell front raise
    x4 Dumbell shoulder press

    Lateral
    x4 Cable lateral raises
    x4 Standing Lateral Dumbells

    Posterior Deltoid
    x4 Barbell rear delt row (Bentover rows)
    x4 Dumbell seated rear lateral raise

    -Traps-
    x4 Dumbell shrugs
    x4 Upright row
    =32 sets

    to many

    (TUESDAY)
    -CHEST-
    x4 Flat Benchpress
    x4 Incline Bench
    x4 Dumbell flat bench
    x4 Peck Fly machine
    x4 Cable crossovers
    x4 Dumbell pullover
    =24

    to many


    (WEDNESDAY)
    -Legs-
    x4 Squats
    x4 Legpress
    x4 Cable lying leg curl
    x4 Leg raisies
    x4 Hamstring raise
    = 20 sets

    (Thursday)
    -Back-
    x4 Dumbell bentover row
    x4 TBAR
    x4 Lever seated row
    x4 Lever seated high row

    -Latissimus Dorsi-
    x4 Lat pull down rear
    x4 close grip pulldown
    x4 Cable seated row
    =28 Sets

    to many

    (FRIDAY)
    -Arms-
    Triceps
    x4 Barbell tricep extension
    x4 Cable push downs
    x4 Dumbell Kickback

    Biceps
    x4 Cable curls
    x4 Preacher curls

    fit in some dumbbell curls to.

    ABS MON-SAT
    x4 Cable seated Crunch
    x4 Incline weighted situps (20kg)
    x4 Normal weighted situps (10kg)

    SAT/SUN REST
    wow man, you tryin to kill yourself. if you can do that many sets you arent pushing enough weight. 24 sets to chest is incredibly to much. Ill just say this though. If you are seeing gains from it, then so be it. If you start to not see any gains. then i would lessen the amount of sets done per body part.

  6. #6
    JAYROD's Avatar
    JAYROD is offline Senior Member
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    imo you are overtraining like a madman! i couldn't even guess how long your workouts take. everybody is different but i don't much care for a set split every week because i don't like feeling like a slave to a set schedule + if a certain muscle group is hurting me i won't work it. i see nothing wrong with your new split but you certainly would benefit from lightening the workload a bit. for example on chest day if you want to do 4 sets pick 3 movements for a total of 12 sets. if i decided on chest day i was going for 4 sets per movement it might consist of flat barbell x 4, flat dumbell fly x 4 and weighted dips x 4. if i felt like more i would superset db pullovers with crossovers once or twice to finish off. back day could be chins x 4, close grip pulldowns x 4 and low pulley rows x 4. like i said before your split is fine but you are overtraining to say the least. try cutting out some of the movements or cut your sets by 1/2 and see where it takes you. good luck.

  7. #7
    green22's Avatar
    green22 is offline Senior Member
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    Why so few sets for legs compared to upper body????? I think ya need to cut way back for upper body.

  8. #8
    Josh_455 is offline New Member
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    Thanks for the input Ill finish that workout for the week but next week Ill cut a couple of exersize out of each day and see how that goes

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