My Program

**red_hulk** · 08-28-2012, 05:50 PM

This is open to critique and suggestions. Actually, that's kind of the point of posting this..so critique away. This was designed pretty much to gain strength, and along with that size. I break it up into single muscle groups a day, a big muscle group followed by a small muscle group, with rest days in between for optimal recovery. I add an ab routine on small muscle group days. I try to mix rep ranges up frequently and in between workouts. For instance, I will go low reps to high reps on one then on the net workout I'll do high reps to low reps. I usually do low reps to high on the big lifts (bench, dead lift, squat, etc..) and choose weight that will cause failure in the desired rep range.

Monday: Chest
Bench: 4 sets with weight in rep range till failure. 3-5, 5-7, 6-8, 8-10
Around The Worlds: 3x 10, 8, 6
Incline Dumbbell Press: 3x 6, 8, 10
Cable Crossovers: 3x 10, 8, 5
Decline Bench: 3x 10, 8, 5
Finish with a set of pushup to failure.

Tuesday: Arms
Drag Curls: 4x 5, 6, 8, 10
Concentration Curls: 3x 10, 8, 6
Dumbbell Skull-Crusher: 3x 6, 8, 10
Cable Push/Pull Down Superset: 3x 6/6, 8/8, 10/10
Incline Curls: 3x 6, 8, 10
One Arm Overhead Kettlebell Extension: 3x 10, 8, 6
One Arm Upper Cable Curl: 3x 6, 8, 10
Rope Pull Down: 3x 6, 8, 10

Ab Routine.

Wednesday: Rest

Thursday: Back
Sumo Dead Lift: 4x 3-5, 4-6, 6-8, 8-10
Good Mornings: 3x 10, 8, 6
Bent Over Barbell Row: 3x 6, 8, 10
Lat Pulldown: Wide grip/ close grip superset: 3x 6/6, 8/8, 10/10
Lat Pushdown: 3x 10, 8, 6
A Set of Pullups Till Failure

Friday: Shoulders/Traps
Clean & Press: 4x 3, 5, 8, 8
Bent Over Lateral Dumbbell Raise: 3x 15, 10, 8
Bent Over Barbell Shrug: 3x 10, 8, 6
Overhead Dumbbell Shrug: 3x 8, 10, 12
Front Raise: 3x 10, 8, 6
Cable Shrugs: 3x 6, 8, 10

Ab Routine.

Saturday: Legs
Back Squat: 4x 3-5, 5-7, 6-8, 8-10
Donkey Calf: 3x 10, 8, 6
Prone Hamstring Curl: 3x 10, 8, 6
Kettlebell Lunge: 3x 10, 8, 8

Sunday: Rest

**Ridge596** · 08-28-2012, 06:45 PM

Add in dead lift maybe?

**red_hulk** · 08-28-2012, 07:14 PM

Read the exercises dude.

**Razor** · 08-28-2012, 08:57 PM

Looks great to me man, good job writing all that down

**red_hulk** · 08-28-2012, 09:26 PM

Thanks man. I excluded Some stuff like drop sets and change up workouts. This is just my basic routine I figured if I was going to post might as well go all out haha

**Razor** · 08-28-2012, 09:42 PM

Originally Posted by red_hulk

Thanks man. I excluded Some stuff like drop sets and change up workouts. This is just my basic routine I figured if I was going to post might as well go all out haha

Hey u forgot to add dead lifts btw

**red_hulk** · 08-28-2012, 09:57 PM

Haha thanks I knew I was going wrong somewhere

**Ridge596** · 08-28-2012, 10:38 PM

Told you

**red_hulk** · 08-28-2012, 10:52 PM

Originally Posted by red_hulk

Thursday: Back
Sumo Dead Lift: 4x 3-5, 4-6, 6-8, 8-10
Good Mornings: 3x 10, 8, 6
Bent Over Barbell Row: 3x 6, 8, 10
Lat Pulldown: Wide grip/ close grip superset: 3x 6/6, 8/8, 10/10
Lat Pushdown: 3x 10, 8, 6
A Set of Pullups Till Failure

Just in case it was actually missed

**Razor** · 08-29-2012, 10:11 AM

Originally Posted by red_hulk

Just in case it was actually missed

Lol no I saw the deadlifts in there. I don't know why you buddy didnt see them at first

**red_hulk** · 08-29-2012, 11:30 AM

Hahaha just checking

**Razor** · 08-29-2012, 11:33 AM

Moto for you

**red_hulk** · 08-29-2012, 12:58 PM

It looks like I have some work to do haha

**havanakid** · 08-30-2012, 12:15 AM

Im actually doing chest tomorrow so I was more concentrated on your chest workout...and I like it..its very similar to mine.I like the fact that you do 4 sets of flat bench press as its in my opinion the classic beast of all chest exercises although some people will argue that flat dumbbell presses are better but I dont care..lol..and I love the cable crossovers...great for cutting and shape defining..Good job brotha.

**red_hulk** · 08-30-2012, 09:08 AM

Originally Posted by havanakid

Im actually doing chest tomorrow so I was more concentrated on your chest workout...and I like it..its very similar to mine.I like the fact that you do 4 sets of flat bench press as its in my opinion the classic beast of all chest exercises although some people will argue that flat dumbbell presses are better but I dont care..lol..and I love the cable crossovers...great for cutting and shape defining..Good job brotha.

Thanks man. What I like to do with cable crossovers is actually cross my hands over each other when I bring them together and hold it for a count. You really feel it in your inner chest and get a nice pump. If you don't already do that give it a try!