I found this routine on simplyshredded done by Zach Zeiler and I am wondering what you guys think about it.
The volume is pretty high since it's based on working each muscle group twice a week (except shoulders) - what do you guys think? Bad/good? Can it be made better?
The routine has been made out so that there's an aproximate rest period of 4 days between working the same muscle group again. Is that enough or too much volume for the recovery period?
Thanks a lot!
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Monday: Chest/Triceps
Dumbbell Pullover: 3×12,10,6
Incline Dumbbell Press: 4×12.10,8,6
Flat Dumbbell Press: 4×12,10,8,6
Decline Isolateral Machine Press: 3×10
Dumbbell Fly’s: 3×10-15
Cable Crossovers: 3×10-15
Overhead Dumbbell Extension: 4×12,10,8,6
Overhead Single Arm Triceps Extension: 3×10
Dumbbell Triceps Skull Crushers: 4×10
Single Arm Cable Triceps Pushdown: 3×10
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Tuesday: Legs
Squats: 5 working sets 14.12.10,8,6 (last set a dropset)
Hack squat: 4×12,10,8,6
Leg Press: 4×10-14
Leg Extensions: 4×10-20
Laying Leg Curl: 4×8-12
Stiff Leg Dumbbell Deadlift: 4×12,10,8,6
Standing Leg Curl: 4×10
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Wednesday: Back/Biceps
Lat Pulldown: 4×8-12
Isolateral Lat Pulldown: 4×8-12
Pull-ups: 2x failure
T-Bar Row: 4×10
One Arm Dumbbell Row: 4×12,10,8,6
Isolateral Row: 3×10
Cable Row: 4×10-15
Barbell Curl: 4×20-30
Dumbbell Alternating Curl: 3-4×20-30
One Arm Preacher Curl: 4×15-20
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Thursday: Shoulders
Reverse Pec Dec (Rear Delts): 3×15
Rear Delts Cable Fly: 4×10
Dumbbell Shoulder Press: 5×14.12,10,8,6
Side Lateral Raise: 4×8-12
Upright Row: 3×10
Single Arm Side Lateral Raise: 3×10
Dumbbell Front Raise: 3×8-12
Isolateral Shoulder Press: 4×10
Barbell Shrugs: 6×20,16,12,10,8,6 (last set a dropset)
Dumbbell Shrugs: 5×10
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Friday: Chest/Triceps
Dumbbell Pullover: 3×10
Barbell Bench Press: 4×12,10,8,6 (last set a dropset)
Incline Isolateral Bench: 4×12,10,8,6
Cable Crossover: 4×10
Pec Dec Fly: 4×10
Weighted Dips: 4×12,10,8,6
Barbell Skull Crushers: 4×12,10,8,6
Cable Overhead Triceps Extension: 3×10
Rope Triceps Pushdown: 3×20
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Saturday:Legs
Leg Extensions: 4×10
Squats: 5×5
Hack Squat/Lunges Superset: 4×10
Sissy Squats: 4×15
Single Leg Hamstring Curls: 4×10
Reverse Hack Squats: 4×10
Barbell SL Deadlifts: 3×12,10,8
Laying Leg Curls: 3x failure
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Sunday: Back/Biceps
Deadlifts: 6×20,14,12,10,8,6
Barbell Row: 4×12,10,8,6
Wide Grip Cable Row: 3×10
One Arm Dumbbell Row: 3×10
Unilateral Row: 3×10
Weighted Pullups: 3×10
Dumbbell Pullovers: 3×8
Close Grip Lat Pulldown: 3×10
Dumbbell Hammer Curl (One Arm): 4×20-30
Concentration Curl: 4×20
Preacher Curl: 3×20
Cable Curl: 2×30
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Calves/Abs
Alternate between hitting calves and abs every day. For example, on Monday I will train abs, Tuesday calves, Wednesday abs, Thursday calves, etc. For each workout I go through a small circuit of exercises typically lasting 15 minutes.
Calf Workout:
Seated Calf Raises: 5×10
Standing Calf Raises: 5×15
Abs Workout:
Hanging Leg Raises: 4×15
Crunches: 4 sets to failure
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Thread: Your take on this Routine?
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03-04-2014, 09:44 AM #1
Your take on this Routine?
Last edited by Stenberg1996; 03-04-2014 at 12:06 PM.
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03-04-2014, 09:45 AM #2
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03-04-2014, 09:47 AM #3
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03-04-2014, 12:04 PM #4
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03-04-2014, 12:05 PM #5
That's the point, there is non! Where you would "normally" have rest days, there now is a second day where you workout the same muscle groups that you worked out a few days ago. For example: You train chest/triceps on mondays as well as fridays so that gives it a give or take 4 day rest period apart for the specific muscle groups.
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03-04-2014, 01:00 PM #6
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03-04-2014, 01:03 PM #7
- Join Date: Jun 2011
- Location: Indiana, United States
- Age: 35
- Posts: 604
- Rep Power: 1778
It is an extreme amount of volume. I would start lower volume and work higher. This is going to leave your body room to adapt versus putting so much stress on your body now, then having no room to adapt later. Also, I always suggest at least two rest days per week. The volume of this program coupled with no rest is a recipe for disaster in my opinion.
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03-04-2014, 01:24 PM #8
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04-04-2014, 07:09 PM #9
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