The Abercrombie Model Workout

[Skinnykid300]

Hi Bodybuilding.com, im pretty new and would like to know your opinions on this workout. I read it covers most of basics, but none the less any suggestions on new exercises are welcome. Thanks in advance for any help!


1.Monday : Chest, Shoulders, Triceps, Biceps
2.Tuesday : Legs, Back, Traps, Forearms
1.Thursday : Chest, Shoulders, Triceps, Biceps
2.Friday : Legs, Back, Traps, Forearms

Day 1:
Flat Bench Press 3 10
Flat Bench Dumbbell Fly's 3 10
Dumbbell Shoulder Press 3 10
Lateral Raises 3 10
Bicep Curls - Barbell 3 10
Lying Tricep Extensions 3 10
Bicep Curls - Dumbbell 3 10
Tricep Dips 3 Failure

Day2:
Squats 3 10
Standing Calf Raises 3 10
Leg Extensions 3 10
Wide-Grip Pull-ups 3 10
Lat Pull-Downs 3 10
Dumbbell Shrugs 3 10
Forearm Curls 3 Failure

[Big Daddy Shane]

Hmmm. A model workout that has no specific abdominal work. I'll be damned...

[ThiZzNation925]

Depends what your goals are

[Skinnykid300]

Hmmm. A model workout that has no specific abdominal work. I'll be damned...

Haha I forgot to add that but its true they dont give anything specific other than basic crunches and stuff, im guessing the goal is long term consistancy for results.

[sheltona]

Don't ever touch your biceps and triceps on the same day. Do the same amount of workouts for them but never on the same day.

[Chanii]

Don't ever touch your biceps and triceps on the same day. Do the same amount of workouts for them but never on the same day.

...Care to explain why not?

[kitarpyar]

Don't ever touch your biceps and triceps on the same day. Do the same amount of workouts for them but never on the same day.

that means no one should ever do a full-body workout?

[Ricky_k]

Don't ever touch your biceps and triceps on the same day. Do the same amount of workouts for them but never on the same day.

with your total of 3 posts, i do wonder if the other 2 are as wise as this one

[sheltona]

When proteins break down in the body to repair it usually likes to go to one specific area in a region to readily repair the torn muscle. The biceps and triceps are 2 different regions of the arm(yes, I know, they are both around the humerus bone).

Basically, get rest & recovery for one area while you work on the other side the next day.
Its better to forget focusing a workout on the forearms and instead replace with the biceps exercises. The forearms are recruited in dang near all the exercises of the upper body. They are getting a workout. Plus, no one ever says "Hey, that model has great forearms".

[RMHSLB]

Hmmmmm well most model workouts are

mon:Chest,abs
tues:arms,abs
Wed:Chest,abs
thur:arms,abs
fri:chest,abs
Sat:arms,abs
Sun:chest,abs

[Chanii]

When proteins break down in the body to repair it usually likes to go to one specific area in a region to readily repair the torn muscle. The biceps and triceps are 2 different regions of the arm(yes, I know, they are both around the humerus bone).

Basically, get rest & recovery for one area while you work on the other side the next day.
Its better to forget focusing a workout on the forearms and instead replace with the biceps exercises. The forearms are recruited in dang near all the exercises of the upper body. They are getting a workout. Plus, no one ever says "Hey, that model has great forearms".

Protein doesn't KNOW where to go, it just cycles through the blood stream. The pump that is induced from working a certain muscle causes the protein to go slower in that area, therefore in effect causing protein to be absorbed into that particular area.

[sheltona]

that means no one should ever do a full-body workout?

Geez, were you people born yesterday? I meant specifically those exercises for the biceps and triceps.

**Oh god, just realized I commented on a AbCrom model**

Screw it, why don't you workout your magnum stare too if you want to be a freaking model.

[kitarpyar]

Geez, were you people born yesterday? I meant specifically those exercises for the biceps and triceps.

**Oh god, just realized I commented on a AbCrom model**

Screw it, why don't you workout your magnum stare too if you want to be a freaking model.

You drunk brah?

In case you didnt get it, many full-body workouts by the way, involve working out biceps and triceps on the same day.

[ThiZzNation925]

successful troll is...

successful

[sheltona]

You drunk brah?

In case you didnt get it, many full-body workouts by the way, involve working out biceps and triceps on the same day.

Again, I'm not talking about the compound exercises (more than one joint) I'm talking about the hinged exercises.

For that workout, the compound exercises hit the chest, shoulders and triceps on Monday.
On tuesday, compound exercises would hit the back and biceps (the pullups and lat pulldown)

Now, why exactly would you want to workout on your biceps a day before you need them for Tuesday's(or Friday's) compound exercise? The damn things need rest, give them rest, let them be fresh for the day you need them. Is that so detrimental to your workout?

[gunshowvinny]

When proteins break down in the body to repair it usually likes to go to one specific area in a region to readily repair the torn muscle. The biceps and triceps are 2 different regions of the arm(yes, I know, they are both around the humerus bone).

Basically, get rest & recovery for one area while you work on the other side the next day.
Its better to forget focusing a workout on the forearms and instead replace with the biceps exercises. The forearms are recruited in dang near all the exercises of the upper body. They are getting a workout. Plus, no one ever says "Hey, that model has great forearms".

I dont know where you got that protein idea from, but its completely wrong. Yes ill agree the workout plan is garbage, but your theory on protein makes no sense.

Say i workout specificly my back...my biceps also get used. You're saying my body randomly choses which muscle to repair and completely neglects the other? Come on...

[BreakingPoint8]

Don't ever touch your biceps and triceps on the same day. Do the same amount of workouts for them but never on the same day.

Complete and utter fail...

[xXDeadmanXx]

Again, I'm not talking about the compound exercises (more than one joint) I'm talking about the hinged exercises.

For that workout, the compound exercises hit the chest, shoulders and triceps on Monday.
On tuesday, compound exercises would hit the back and biceps (the pullups and lat pulldown)

Now, why exactly would you want to workout on your biceps a day before you need them for Tuesday's(or Friday's) compound exercise? The damn things need rest, give them rest, let them be fresh for the day you need them. Is that so detrimental to your workout?

He wasn't talking about compound exercises either. He was talking specifically about targeted bicep and tricep exercises in full body programs, which are often done on the same day as accessory excercises. He picked on your statement that bicep and tricep exercises should never be done on the same day, because that statement implies a universal prescription for every program, not just this one. You seem to be missing this entirely, however.

[BenReilly]

I don't even know where to start........


brb busy facepalming....

[CookAndrewB]

You doin' teh hinged exorcizez, breh?

[ironwill2008]

You doin' teh hinged exorcizez, breh?

^^^^Hey, isn't that Braddd Pittt? Or is he that other skinny actor-dude who all the kids want to know what his routine is?

[TheMinion]

Don't ever touch your biceps and triceps on the same day. Do the same amount of workouts for them but never on the same day.

When proteins break down in the body to repair it usually likes to go to one specific area in a region to readily repair the torn muscle. The biceps and triceps are 2 different regions of the arm(yes, I know, they are both around the humerus bone).

Basically, get rest & recovery for one area while you work on the other side the next day.
Its better to forget focusing a workout on the forearms and instead replace with the biceps exercises. The forearms are recruited in dang near all the exercises of the upper body. They are getting a workout. Plus, no one ever says "Hey, that model has great forearms".

Geez, were you people born yesterday? I meant specifically those exercises for the biceps and triceps.

**Oh god, just realized I commented on a AbCrom model**

Screw it, why don't you workout your magnum stare too if you want to be a freaking model.

Again, I'm not talking about the compound exercises (more than one joint) I'm talking about the hinged exercises.

For that workout, the compound exercises hit the chest, shoulders and triceps on Monday.
On tuesday, compound exercises would hit the back and biceps (the pullups and lat pulldown)

Now, why exactly would you want to workout on your biceps a day before you need them for Tuesday's(or Friday's) compound exercise? The damn things need rest, give them rest, let them be fresh for the day you need them. Is that so detrimental to your workout?

Please stop posting.

[kitarpyar]

You doin' teh hinged exorcizez, breh?

will hinged exercises build me wings ?

[ironwill2008]

will hinged exercises build me wings ?

Try teh "Braddd Pittt" workout, breh.

[DavisForman]

Again, I'm not talking about the compound exercises (more than one joint) I'm talking about the hinged exercises.

For that workout, the compound exercises hit the chest, shoulders and triceps on Monday.
On tuesday, compound exercises would hit the back and biceps (the pullups and lat pulldown)

Now, why exactly would you want to workout on your biceps a day before you need them for Tuesday's(or Friday's) compound exercise? The damn things need rest, give them rest, let them be fresh for the day you need them. Is that so detrimental to your workout?

I do 30 sets of biceps work on the same day I do 31 sets of triceps (triceps are a bigger muscle, therefore need more volume ). This is on monday. Tuesday is all heavy compound day where I first warm up with heavy sets (5-10) of biceps and triceps, then hit bench and rows (12 sets each) then incline and weighted chins (9 sets each) finishing with flyes and rev. flyes (6 sets each)... can't do em on de same day brah? I do, and look at me, I'm practically an IFBB pro bodybuilder...

On wednesday its back to arms. No leg work... thats for girls

[DavisForman]

^^^^Hey, isn't that Braddd Pittt? Or is he that other skinny actor-dude who all the kids want to know what his routine is?

HEY DUDE! Did you recently have a birthday? I swear the last time I saw your profile you were 60... if not, I may be losing my mind. If so... HAPPY BE-LATED BIRTHDAY!

[KashInferno]

oh god, guys! i work out my biceps and triceps on teh same day! ****.

[DavisForman]

oh god, guys! i work out my biceps and triceps on teh same day! ****.

As long as you told the protein to go to both muscles, your fine.

[ironwill2008]

HEY DUDE! Did you recently have a birthday? I swear the last time I saw your profile you were 60... if not, I may be losing my mind. If so... HAPPY BE-LATED BIRTHDAY!

Thanks, DF! Without trying to hijack this fine thread, I turned 61 in September.

[DavisForman]

Thanks, DF! Without trying to hijack this fine thread, I turned 61 in September.

From your pics you don't look a day over 25. For most people, I have to lie when I say that lol, but not for you!