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  1. #1
    -KJ-'s Avatar
    -KJ- is offline Productive Member
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    My workout... Any Input? Thanks

    The workout format will be one main lift and other supplemental lifts. The idea is to progress the main lift while I will rotate the supplemental lifts each week.

    Let me know what you all think.

    Day One: Chest / Triceps

    Bench Press (main lift) 4 sets / 6 - 8 reps
    I always go for a high weight. If I reach 8reps I will increase. If I donít reach 6 I will decrease.

    Incline DB Press 3 sets / 10 - 12 reps (changes each week)

    Superset: Flat DB Bench Press 3 sets / 10 - 12 reps (changes each week)
    Flat DB Fly 3 sets / 10 - 12 reps (changes each week)

    Lying Cable Extensions 3 sets / 10 -12 reps

    Rope Pull downs 3 sets / 10 -12 reps

    Weighted Dips 3 sets / 10 -12 reps

    Day Two: Back / Biceps

    Deadlifts (main lift) 4 sets / 6 - 8 reps
    Same as bench press

    Narrow Grip Pullups 3 sets / Failure (changes each week)

    Wide Pulldowns 3 sets / 10 - 12 reps (changes each week)

    T Bar Row 3 sets / 10 - 12 reps (change each week)

    DB Shrugs 4 sets / 10 - 12 reps

    EZ Preacher Curls 3 sets / 10 - 12 reps (changes each week)

    DB Hammer Curls 3 sets / 10 -12 reps (changes each week)

    Day Three: Legs

    BB Squat (main lift) 4 sets / 12 - 15 reps

    Leg Press 3 sets / 10 - 12 reps

    SLDL 3 Sets / 10 - 12 (really focus on hams)

    Superset: Leg Extensions 3 sets / 10 - 12 reps
    Leg Curls 3 sets / 10 -12 reps

    Calve Raise 4 sets / 20 -25 reps

    Day Four: Shoulders

    DB Press (main lift) 4 sets / 6 - 8 reps

    Upright Row 3 sets / 10 - 12 reps

    Lateral raise 2 sets / 10 -12 reps

    Bent Over Raise: 3 sets / 10 - 12 reps

    Reverse Fly 3 sets / 10 - 12 reps

    Any input is appreciated. Change of exercises, format, split. I will do this split over 6 days and begin again on the 7th day.

    Thanks Fellas,
    KJ

  2. #2
    |2ogue is offline Junior Member
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    How long have you been training for bud ?? what sort of size weight are you? and what are your goals? If you are a begginer i'd def drop the supersets. Also change the close grip chins for wide grip, as this will put better width on your lats and may help to widen your shoulders a little. Substitute lying cable extentions for french presses with bar. Substitute T bar rows for bent over barbel rows. the biceps workout to straight barbel curls and then standard dumbell curls. Do 1 more calf exercise such as toe press on leg press machine.
    As for rest it really depends on where your at training wise.
    Good luck

  3. #3
    tbody66's Avatar
    tbody66 is offline Anabolic Member
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    Make day three a rest day, change day three to day four and day four to day five. Shoulders on their own day seems silly to me, I would hit triceps and biceps along with shoulders on that day, IMO. I also thing you should hit calves on day one as well as leg day, they are a slow twitch muscle fiber and can and need to be hit more frequently. Since you perform a high rep range for calves on leg day I would go heavier and lower rep range on day one.

  4. #4
    -KJ-'s Avatar
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    Thanks fellas... is it ok to change the supplemental lifts each week but keep main lifts to see progression?? Also is it ok to use a higher rep range for the supplemental lifts???

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