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05-25-2009, 01:25 PM
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#1
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Registered User
Join Date: Apr 2008
Location: Port Deposit, Maryland, United States
Age: 16
Stats: 5'9", 162 lbs
Posts: 130
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Program questions...
Monday - Legs & Traps
Squats 4x8
Deadlifts 4x8
Calf Raises 4x8
Shrugs 4x8
Wednesday - Arms, Shoulders, and Abs
Hammer Curl 4x8
Tricep Extensions 4x8
Dumbbell Shoulder Press 4x8
Weighted Crunches 4x10
Friday - Chest & Back
Bench Press 4x8
Bent BB Rows 4x8
Deadlifts 4x8
First, I was wondering if I should add anything for my chest Friday, if so what? The Friday schedule is looking pretty shrimpy. Also, what are your opinions on deadlifts twice a week? And finally, just any suggestions on different exercises or pointing out if I'm missing any muscles or anything I need to add in would be appreciated.
__________________
"Pain is weakness leaving the body."
"Winners never quit and quitters never win."
"Tomorrow doesn't care what today's food tasted like."
"Lift big, because somewhere there's a girl warming up with your max."
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."
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05-25-2009, 01:28 PM
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#2
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Living to have Life
Join Date: Apr 2005
Location: Jacksonville, Florida, United States
Age: 23
Stats: 5'7", 224 lbs
Posts: 51
BodyPoints: 1302
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Quote:
Originally Posted by perryvillelax93
Monday - Legs & Traps
Squats 4x8
Deadlifts 4x8
Calf Raises 4x8
Shrugs 4x8
Wednesday - Arms, Shoulders, and Abs
Hammer Curl 4x8
Tricep Extensions 4x8
Dumbbell Shoulder Press 4x8
Weighted Crunches 4x10
Friday - Chest & Back
Bench Press 4x8
Bent BB Rows 4x8
Deadlifts 4x8
First, I was wondering if I should add anything for my chest Friday, if so what? The Friday schedule is looking pretty shrimpy. Also, what are your opinions on deadlifts twice a week? And finally, just any suggestions on different exercises or pointing out if I'm missing any muscles or anything I need to add in would be appreciated.
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For chest you could probably not only do flat bench, but you can do incline and decline bench presses as well so you hit upper, mid and lower instead of just hitting one area.
__________________
Phil 4:13 "I can do all things through Christ that strengtheneths me."
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05-25-2009, 01:41 PM
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#3
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Registered User
Join Date: Apr 2008
Location: Port Deposit, Maryland, United States
Age: 16
Stats: 5'9", 162 lbs
Posts: 130
BodyBlog Entries: 0
BodyPoints: 0
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Quote:
Originally Posted by MusicalWonder
For chest you could probably not only do flat bench, but you can do incline and decline bench presses as well so you hit upper, mid and lower instead of just hitting one area.
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Hm this could work pretty well.
__________________
"Pain is weakness leaving the body."
"Winners never quit and quitters never win."
"Tomorrow doesn't care what today's food tasted like."
"Lift big, because somewhere there's a girl warming up with your max."
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."
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05-25-2009, 01:45 PM
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#4
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Living to have Life
Join Date: Apr 2005
Location: Jacksonville, Florida, United States
Age: 23
Stats: 5'7", 224 lbs
Posts: 51
BodyPoints: 1302
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yea it burns me out pretty well on the days I do it
__________________
Phil 4:13 "I can do all things through Christ that strengtheneths me."
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05-26-2009, 05:39 PM
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#5
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Registered User
Join Date: Apr 2008
Location: Port Deposit, Maryland, United States
Age: 16
Stats: 5'9", 162 lbs
Posts: 130
BodyBlog Entries: 0
BodyPoints: 0
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Monday - Legs & Traps
Squats 4x8
Deadlifts 4x8
Calf Raises 4x8
BB Shrugs 4x8
Wednesday - Arms, Shoulders, and Abs
Hammer Curl 4x8
Tricep Extensions 4x8
DB Arnold Press 4x8
Weighted Crunches 4x10
Friday - Chest & Back
Incline Bench Press 2x5
Bent BB Rows 4x8
Flat Bench Press 2x5
Deadlifts 4x8
Decline Bench Press 2x5
Hm changed some things around and took Musical's advice. Would this be the appropriate way to go about doing 3 different types of bench? Also, would 5x5 or 4x8 be more effective for strength increases?
__________________
"Pain is weakness leaving the body."
"Winners never quit and quitters never win."
"Tomorrow doesn't care what today's food tasted like."
"Lift big, because somewhere there's a girl warming up with your max."
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."
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