Anybody ever use this program? Got it from the body sculpting bible for men.
This is my current workout plan, the program switches ever 2 weeks to shock your body. Adjustments include lowering of reps, adding in another set, and decreasing rest time between sets.
First two weeks are using Modified Compound Super-sets with a rest time of 90 secs between sets.
Monday
Chest/back
All exercises 3x12-15
Incline DB press
Bent-over Barbell row
Neutral grip pullup
Chest Dip (3 sets till failure)
Wide grip pullup
Incline DB fly
Bent arm bent over row
Seated calf raise
Lying leg raise (ABS)
V-up (ABS)
Tuesday
Bicep/Tricep
Incline DB curl
Tricep pushdown
standing hammer curls
EZ bar close grip bench
Standing EZ bar curl
Bench Dip
Bent over raise on incline bench
Front Lateral raise
Trunk twist
Weighted situps
Wednesday
Legs
Leg extension
Deadlift
Ballet squat
lying leg curl
Barbell squat
sitting leg curl
calf press
standing calf raise
Thursday
Chest/back
Two-arm row
Incline DB press
EZ bar pullover
Flat DB press
Lateral pulldown close grip
Incline DB fly
Lateral raise side
seated calf raise
V-up
lying leg raise
Friday
Bicep/Tricep
EZ-bar reverse curls
Overhead DB tricep extension
Skullcrushers
standing EZ bar curls
Bench dip
Bent over lateral raise on incline
Incline DB curl
DB shoulder press
Trunk twist
weighted sit ups
Rest on Saturday and Sunday
This is then repeated for another week before exercises are switched up and the sets/reps switch to a 4x10 with super sets.
So what I'm asking you guys. Is this a worthwhile workout for building mass? I'm planning to bulk to around 210 and see what i look like and either cut or keep bulking.
Is this to many exercises to perform? I'm limiting my time in the gym to an hour a day so I'm getting in all my exercises none the less.
Keep in mind i was thinking of rotating the bicep/tricep and leg days. Instead of having legs for just one day I'd rotate it every other week so i get Legs two times a week and bicep/tricep once and vise versa the next week.
Open for discussion and criticism. Just looking for help on tweaking a program to get max results.
|
Thread: 14 day body sculpting workout
-
01-17-2010, 09:27 AM #1
- Join Date: Nov 2009
- Location: Minnesota, United States
- Age: 34
- Posts: 724
- Rep Power: 253
14 day body sculpting workout
-
01-17-2010, 09:31 AM #2
-
01-17-2010, 09:45 AM #3
-
01-17-2010, 10:11 AM #4
-
-
01-17-2010, 10:15 AM #5
-
01-17-2010, 10:52 AM #6
- Join Date: Nov 2009
- Location: Minnesota, United States
- Age: 34
- Posts: 724
- Rep Power: 253
Modified compound supersets is where you perform two exercises usually using opposite muscle groups with a rest period in between. Example would be Incline DB press 1x12...rest 90 seconds, then perform Barbell row 1x12...rest 90 seconds then repeat for the next 2 sets of each exercise.
^^
To the guy that told me to lower reps.
I was thinking of doing the same thing. Instead of using a 3x12 for two weeks then 4x10, i was thinking of modifiing it to a...
3x10 for 2 weeks
4x8 for 2 weeks
4x6 for 2 weeks??
Following the 4x6 weeks i would move back down to the 3x10 week again
-
01-17-2010, 10:54 AM #7
Similar Threads
-
Fully body work out m/w/f 1 day rest per workout good?
By momo5 in forum ExercisesReplies: 7Last Post: 02-26-2009, 04:37 AM -
1 body part workout a day?
By anonymous in forum Workout ProgramsReplies: 3Last Post: 10-28-2008, 03:46 PM -
Advanced Body Sculpting Bible Workout
By rshellhorn in forum Workout ProgramsReplies: 3Last Post: 09-12-2008, 11:18 PM -
my full body mass workout 3 - 4 day split
By aserecuba in forum Workout ProgramsReplies: 2Last Post: 06-01-2004, 08:31 PM -
1 Body Part Workout on Single Day
By Ballistics in forum Workout ProgramsReplies: 2Last Post: 09-12-2003, 01:59 PM
Bookmarks