Here is my program... Thoughts?

[little49]

Each day usually takes me between an hour or so. What are your thoughts?


Chest #1 (Monday)
1. Flat DB Bench Press (4 sets)
2. Incline DB Bench Press (3 sets)
3. Decline BB Bench Press (3 sets)
4. DB Pullover (3 sets)
5. Cable Flys (3 sets)
6. Overhead Press (3 sets)
7. Push-ups
8. Frontal Raises (3 sets)
8. Lateral Raises (3 sets)

Back #1 (Tuesday)
1. Dead Lift (4 sets)
2. Bent BB Rows (4 sets)
3. Seated Rows (3 sets)
4. Lat Pulldowns (3 sets)
5. Prone fly (3 sets)
6. Shrugs (3 sets)
7. Roman Chair (3 sets)

Legs (Wednesday)
1. Leg Press (4 sets)
2. Calf Raises (3 sets)
3. Lunges (3 sets)
4. Leg Extensions (3 sets)
5. Seated Leg Curls (3 sets)
6. Oblique Crunches (3 sets)
7. Decline Crunches (3 sets)
8. Bike (20 minutes)

Arms (Thursday)
1. Standing BB Curl (4 sets)
2. Iso DB Hammer Curls (3 sets)
3. Preacher Curl (3 sets)
4. Reverse EX Curls(3 sets)
5. Tricep Pressdown (4 sets)
6. Weighted Dips (3 sets)
7. Lying Tricep Extension (3 sets)
8. Rope Cable Curl (3 sets)
9. Reverse Grip Pulldown (3 sets)

Chest #2 (Friday)
1. Flat BB Press (4 sets)
2. Decline DB Bench Press (3 sets)
3. Incline BB Bench Press (3 sets)
4. DB Pullovers (3 sets)
5. DB Chest Flys (3 sets)
6. Overhead Press (3 sets)
7. Push Ups (3 sets)
8. Internal Rotation (3 sets)
9. External Rotation (3 sets)

Back #2 (Saturday)
1. Dead Lift (4 sets)
2. One Arm DB Rows (4 sets)
3. Upright Rows (3 sets)
4. Lat Pulldowns (3 sets)
5. Prone fly (3 sets)
6. Shrugs (3 sets)
7. Roman Chair (3 sets)

[olinerules87]

That is a WHOLE lot of volume. I won't say that you will definetly overtrain because I don't know your body but consider using less volume. You don't have to have a ton of volume for hypertrophy.

[little49]

The problem is that after my workout, I do feel pumped and energized... not drained like I would expect. I only get sore after days when I really increase the weight. I treat it like a circuit and do a number of things as supersets when possible. I always try to shoot for 10/8/6 reps (all exercises are 3 sets now, not 4 like it says)

[MISSINGLINK]

Too high volume. You do not need to workout 6 days a week.

[little49]

Originally Posted by MISSINGLINK

Too high volume. You do not need to workout 6 days a week.

Ok, so do you have any recommendations? Lots of people do a 6 day spread, so is it the number of days or the amount of lifting that you don't agree with?

[MISSINGLINK]

Originally Posted by little49

Ok, so do you have any recommendations? Lots of people do a 6 day spread, so is it the number of days or the amount of lifting that you don't agree with?

The numbers of days and the amount of exercises you are doing. That is way to much. You would grow much better by doing less.

[BuffMedic]

First you are doing to many exercises per group.
Second you need to rest. This is when you grow.

I would bring it down to around 3-5 exercises per bodypart. At 3 sets each exercise. And see how you respond. Believe me if your hitting it 110% your not going to want to do that many exercises.

Good Luck

[little49]

Originally Posted by BuffMedic

First you are doing to many exercises per group.
Second you need to rest. This is when you grow.

I would bring it down to around 3-5 exercises per bodypart. At 3 sets each exercise. And see how you respond. Believe me if your hitting it 110% your not going to want to do that many exercises.

Good Luck

If you look at the actual exercises performed in each group, I am right around 5 or 6 per group... with the exception of shoulder stuff on my chest days and back days. I'll see what I can do, but as it is I only do 3 sets per exercise.

Thanks for all the feedback, keep it coming.

[beastly115]

Originally Posted by little49

If you look at the actual exercises performed in each group, I am right around 5 or 6 per group... with the exception of shoulder stuff on my chest days and back days. I'll see what I can do, but as it is I only do 3 sets per exercise.

Thanks for all the feedback, keep it coming.

I'd reduce the number of exercises for each group and then group them together. For example, reduce the number of chest exercises to 3 or 4, then group that with 2 or 3 exercises for tris. That way you'll get a day off somewhere.

[little49]

Originally Posted by beastly115

I'd reduce the number of exercises for each group and then group them together. For example, reduce the number of chest exercises to 3 or 4, then group that with 2 or 3 exercises for tris. That way you'll get a day off somewhere.

This is a new routine I jsut started last week, I'm coming off the exact workout you are describing. I went with this breakdown for a chagne of pace.

[little49]

Originally Posted by beastly115

I'd reduce the number of exercises for each group and then group them together. For example, reduce the number of chest exercises to 3 or 4, then group that with 2 or 3 exercises for tris. That way you'll get a day off somewhere.

This was my previous workout plan....

Monday (Push #1):
Flat Bench Press
Incline Bench Press
Dips
Overhead DB Press
DB Kickbacks
V-Bar Cable Pressdowns
Cable Fly?s
Frontal/Lateral Raises

Tuesday (Pull #1):
Wide Grip Bent Rows
Close Grip Seated Rows
Wide Grip Lat Pulldowns
Shrugs
Iso DB curls
Roman Chair
Preacher Curl
Prone Flys
Double Bicep Cable Crushers
Low Cable Rope Curls

Wednesday (Leg/Abs #1):
Leg Press
Walking Lunges
Leg Extensions
Seated Leg Curls
Decline Crunches
Oblique Crunches
Leg Raises
Bike (30 minutes)

Thursday (Push #2):
Flat Bench Press
Decline Bench Press
Dips
Overhead DB Press
OverheadDB Extensions
Rope Cable Pressdowns
Cable Fly?s
Internal/External Rotation (shoulder)

Friday (Pull #2):
Dead Lift
One Arm DB Rows
Close Hammer Grip Lat Pulldowns
Seated Wide Grip Cable Rows
Iso DB curls
Preacher Curl
Prone Flys
Shrugs
Standing EZ-bar Curls
Double Bicep Cable Crushers

Saturday (Leg/Abs #2):
Leg Press
Calf Raises
Leg Extensions
Seated Leg Curls
Decline Crunches
Oblique Crunches
Leg Raises
Bike (30 minutes)

[BRUTUSPLAC]

STEVE , as long as yuo recover properly between sessions .YES i hear you loud and clear about ronnie coleman and lifting heavy , stop by my blog and leave a reply , thank bud !!!

[Dallas_15]

Originally Posted by BuffMedic

First you are doing to many exercises per group.
Second you need to rest. This is when you grow.

I would bring it down to around 3-5 exercises per bodypart. At 3 sets each exercise. And see how you respond. Believe me if your hitting it 110% your not going to want to do that many exercises.

Good Luck

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