Originally Posted by
T.STEEL
Hey i was thinking about giving your workout a try, the one you that you are currently doing. Before i was doing a 4 day split of mon-chest/bi's tues-legs, calves thurs-shoulders, triceps and fri-Back, traps. I will be on test enth for 12 weeks and looking to put on muscle mass. so here is what i plan on doing for exercises and rep ranges will be a 10, 8, 6.
mon- back, hams calves.
Weighted pullups 6,6,last set to your max
Lat pulldowns with v-bar 6,6,12
T-bar rows6,8,8
Low row8,8,8
hyperextensions weighted- 10,10,10
Stiff-legged deadlifts12,6,6
lying leg curls8,8,8
Standing calf raisesall calves 8 reps
seated calf raises
Tues- delts, traps, abs.
Seated barbell military press- 10, 8, 6, 4go 10, 6,6,12.. 4 reps max is too much stress here, these are the reps that i would folllow, especially on gear to boost strength out the ass
seated dumbell rear delt raises- rear delts are lagging bigtimedo these last, after medial delts aka upright rows
upright rows with cable
barbell shrugs or dumbell- more reps for these??id go 6,6,12 on shrugs, good form use wrist wraps
weighted abs on decline bench
Thurs- quads, glutes, calves.
Barbell squats- 10, 8, 6, 4.if you hav eno injuries and good form go 4,4,12 here to your max
Leg pressyou can do 6,6,12
legextensions8.8.8
Barbell lungesbarbell lungesyou mean dumbell?
Seated calves
standing calves- what are your reps for calves?
Fri- chest, biceps, abs
Incline bench4,4,12
chest press free motion
decline dumbells6,6,12
flyes on machine or dumbell.8,8,8
standing barbell curls6,6,12
dumbell incline curls8,8,12
preacher curl- 12, 10,10.
any suggestions? anything i should maybe switch around or add or replace something? was going to try this for maybe 6-8 weeks then switch over to your 4-6 rep max for the first two sets and then go down in weight. also would like to throw in deadlifts once every other week instead of pullups, your thoughts?