Primarily Compound Movements

**Vires** · 03-24-2009, 11:16 AM

Input on this workout? 5 on 2 off. Primarily compound movements. As I get further into it I was going to taper down reps and increase sets.

MONDAY
Bench Press: 3 sets of 12-15 reps
Abs: Bicycles: 3 sets 33 reps
Dbell Fly: 3 sets of 12-15 reps

TUESDAY
Deadlift: 3 sets of 12-15 reps
Shrugs: 3 sets of 15-20 reps
Bent Dbell Rows: 3 sets 12-15 reps

WEDNESDAY
Squat: 3 sets of 12-15 reps
Standing Calf Raises: 3 sets 33 reps
Hang Cleans: 3 sets of 12-15 reps

THURSDAY
Bench Press: 3 sets of 12-15 reps
Abs: Hanging Leg Raises: 3 sets 33 reps
Dbell Fly: 3 sets of 12-15 reps

FRIDAY
Deadlift: 3 sets of 12-15 reps
Shrugs: 3 sets of 15-20 reps
Bent Dbell Rows: 3 sets 12-15 reps

**badboy247** · 03-24-2009, 12:03 PM

where is your arm routine ?

compound or not you still need to factor in arms my friend.

**Vires** · 03-24-2009, 12:37 PM

Originally Posted by badboy247

where is your arm routine ?

compound or not you still need to factor in arms my friend.

Disagree...tri = chest movements, bi = back movements, hang cleans = forearms

**Phate** · 03-24-2009, 12:41 PM

Originally Posted by Vires

Disagree...tri = chest movements, bi = back movements, hang cleans = forearms

even powerlifters do routines like chest/tri and back/bi and work on their secondary movers, i don't care how strong your chest is, when that bar gets to your chest, you need tricep strength to move it

what are you trying to accomplish with this routine? strength, size what?

**Vires** · 03-24-2009, 12:51 PM

Originally Posted by Phate

even powerlifters do routines like chest/tri and back/bi and work on their secondary movers, i don't care how strong your chest is, when that bar gets to your chest, you need tricep strength to move it

what are you trying to accomplish with this routine? strength, size what?

Understood then. I will include some iso movements.

Primarily want to gets my lifts to certain point...so strength. But want the size to come as a result of the strength.

***FireGuy*** · 03-24-2009, 12:52 PM

Interesting Screen Name to the OP. I know of another board where it might get you shot about now.

**Vires** · 03-24-2009, 01:02 PM

Originally Posted by FireGuy1

Interesting Screen Name to the OP. I know of another board where it might get you shot about now.

And why is that? It is simply latin...

I've read and enjoyed some of your post FireGuy. I would very much like your input on strictly compound movements at high reps then tapered into mid reps while increasing sets.

***FireGuy*** · 03-24-2009, 01:04 PM

Originally Posted by Vires

And why is that? It is simply latin...

I've read and enjoyed some of your post FireGuy. I would very much like your input on strictly compound movements at high reps then tapered into mid reps while increasing sets.

Sorry man, it as nothing personal I promise.

**Vires** · 03-24-2009, 01:07 PM

Originally Posted by FireGuy1

Sorry man, it as nothing personal I promise.

No need to apologize...can't take much personal on the internet you know! Someone hating on Italians?!

**Phate** · 03-24-2009, 01:09 PM

i would drop the reps to 4-8 if you want to go for strength with some size increase and add another exercise

**Vires** · 03-24-2009, 01:19 PM

Originally Posted by Phate

i would drop the reps to 4-8 if you want to go for strength with some size increase and add another exercise

Thanks again.

Higher reps for hypertrophy????

**Phate** · 03-24-2009, 01:22 PM

Originally Posted by Vires

Thanks again.

Higher reps for hypertrophy????

I gain the most size in the 8-12 rep range on my things, anything over that for me is more endurance

**SuperLift** · 03-24-2009, 02:23 PM

What about shoulders?

**Vires** · 03-24-2009, 02:55 PM

Originally Posted by SuperLift

What about shoulders?

Yeah...sorry, my hang cleans are really hang cleans to overhead press. My mistake.

***FireGuy*** · 03-24-2009, 07:39 PM

I think heavy compund movements need to be the focal point of your program but as Phate said you really should incorporate some specific exercises for the smaller groups. I know people say biceps get alot of work while doing back but if your form is correct the biceps will not get that much stimulation. The biceps range of motion on most back exercise is very minimal.