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Thread: Training Cheme

  1. #1
    Breetai's Avatar
    Breetai is offline Associate Member
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    Training Cheme

    just wanted to share, any comments? do u think its overtraining without roids? or even with roids? its high intensity rest about 40 secs. im gonna use an high cals diet. and if im feeling tired, ill take in rest day in the middle.

    Day 1
    Shoulders & Abs
    Military Press 3 6-8
    Dumbbell Rotator Cuff 2 8-12
    Bent Over raises 2 8-12
    Dumbbell Lateral Raises 2 8-12
    Dumbbell Front Raises 2 8-12
    Dumbbell Press 3 6-8
    Twisted Crunches 3 20-max
    Crunches 2 20-max
    Cable Crunch 3 20-max

    Day 2
    Legs & Calves
    Leg Extension 3 8-12
    Squats 3 8-12
    Wide stance Leg Press 6 8-12
    Deadlift 4 6-8
    Stiff Legged deadlift 4 8-12
    Leg Curl 3 8-12
    Leg Extensions 2 12-max
    Calf Press 2 12-max
    Calf Raise 3 12-max

    Day 3
    Biceps & Forearms & Abs
    Barbell Curl 3 6-8
    Wide Grip Scott Curl 2 8-12
    Dumbbell Curl 3 8-12
    Dumbbell Scott Curl 2 6-8
    Hammer Curl 3 8-12
    Reverse Curl 3 8-12
    Seated Forearm Curl 3 8-12
    Twisted Crunches 3 20-max
    Crunches 2 20-max
    Cable Crunch 3 20-max

    Day 4
    Chest & Triceps & Calves
    Incline dumbbell press 3 6-8
    Flat dumbbell press 3 6-8
    Incline Cable Crossover 3 8-12
    Cable Crossover 2 12-max
    Bar-dips 2 12-max
    Pullover Triceps Press 3 8-12
    Push Down 3 8-12
    Rope Extension 2 8-12
    Kick Backs 2 12-max
    Calf Press 2 12-max
    Calf Raise 3 12-max

    Day 5
    Back & Traps
    Pulldown 3 8-12
    Cable Pulley Rows 3 8-12
    V-handle Pulldown 2 8-12
    T-bar Rows 3 6-8
    Dumbbell Rows 2 12-max
    Hyper Extension 2 12-max
    Deadlift 4 6-8
    Shrugs 2 8-12
    Dumbbell Shrugs 2 8-12

  2. #2
    100571's Avatar
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    what your body can or can't handle varies on an individual basis. I worked out 4 times a week for a few months and noticed that I was actually LOOSING weight. 3 hard workouts a week is the magic # for me. A friend of mine works out 5 days a week when on test, and feels great (looks great, too). Your workout looks a little over the top to me, but if it works for you stick with it. You're going to needs LOTS of sleep if you do the routine you described!

  3. #3
    solidj55 is offline Member
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    Only way to find out is to do it, I would guess and say yes its WAY too much volume, but I am only saying that because it would be for me. Personally I dont need but about 2 exercises per bodypart at 2-3 sets a peice to grow.

  4. #4
    Breetai's Avatar
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    i will try it and see whats happens.. tnx for all your posts.

  5. #5
    trimunex's Avatar
    trimunex is offline Senior Member
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    Personally I feel it's too much, especially Legs, Back, Bi's, and Tris. You could give it a try but be careful and aware of overtraining. One quick thing, I'd take out the Deads from Legs day since you're doing them on Back day.

    9

  6. #6
    saboudian's Avatar
    saboudian is offline Senior Member
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    Overtraining is something you'll figure out after a while, its just part of learning your body.

    When i started out, my bicep routine was not all that different from yours, 15-20 sets per workouts and sometimes i might work em twice a week. Then i cut it down to about 10 sets a week, then i cut it down to 6 sets a week, and now i do 3 sets and every single time i cut back on the sets i got better results.

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