I am just coming off of Scivation's Triphase Program which brought me up from 160 to ~175 and I have one week off. I was putting together a program for the next few months and I was looking for some advice in grouping workouts/what days of the week for each workout. What I have right now is:
Biceps/Triceps
Standing barbell curls - 3 Sets/10 Reps
Incline dumbbell curls - 3 Sets/8 reps
Preacher-curls - 3 Sets/8-10 Reps
Concentration curls - 2 Sets/8-10 Reps
Barbell-curl 21s - 2 Sets/21 Reps
Close-grip bench - 3 sets/8-10 Reps
Close-grip pushdown - 3 sets/12-15 Reps
Dips- 3 sets/8-10 Reps
Skullcrushers - 3 sets/8-10 Reps
Single arm reverse-grip pushdown - 3 sets/12-15 Reps
Chest
Flat Barbell Press: 4 sets x 12-8 reps
Incline Dumbbell Press: 4 sets x 12-6 reps
Incline Dumbbell Flyes: 3 sets x 12-8 reps
Dumbbell Pullovers: 3 sets x 12-10 reps
Cable Crossovers: 4 sets x 15-12 reps
Shoulders
Behind-the-neck military presses ? 12, 10, 8, 6 Reps
Seated dumbbell presses ? 3 Sets of 8 to 10 Reps
Side dumbbell laterals ? 3 supersets of 10 to 12 Reps
Superset with ? Front dumbbell raises
Lying rear delt dumbbell raise ? 3 sets of 8 to 10 Reps
Rear cable laterals ? 3 sets of 8 to 10 Reps
Back/Traps
Exercise Set 1 Set 2 Set 3 Set 4
Barbell Bent-Over Row 20 15 10 6 drop set 8
Close Grip Pulldown 20 12 10 8 drop set 8
Seated Cable Row 15 10 8 8
Wide Grip Pullups 20 12 10 8
Deadlift Supersetted with Dumbell Shrug 15 / 15 12 / 15 6 / 15 6 / 15
Legs
Squats:
2-3 warm-up sets
2 heavy sets of 5-8 reps or until failure
Leg Presses:
3 sets of 20 reps
The 3rd set is a drop set of 20 x 20 x 20 reps
Walking Lunges:
3 sets of walking lunges for 100 yards
Leg Extensions Superseted With Sissy Squats
3 sets of 30 reps
Lying Leg Curls
1-2 warm-up sets
3 working sets of 12-15 reps
A few of the days especially biceps/triceps might have too many sets and a few of the isolated days include a lot of sets if I wanted to combine, say chest and shoulders. Any advice for unneeded exercises I should take out or crucial ones I haven't included?
Also, is there a specific day of the week I need to be performing each of these workouts to ensure minimal muscle fatigue from previous workouts? (e.g I know doing triceps after a chest day won't be as effective as doing something like chest on monday, triceps on friday, etc.)
I'm still in a bulking phase till ~185 if it helps any.
Thanks for any help
|
-
01-25-2010, 03:04 PM #1
Too many sets? Exercise grouping, etc.
Last edited by jcwang; 01-25-2010 at 03:26 PM.
-
01-25-2010, 03:26 PM #2
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2803
Definitely toooooo many exercises and sets.
3 chest exercises for a total of 9-12 sets should be enough. Two presses (one with db, other with bb) and a fly should be enough.
Your shoulder workout is insane. I'd say do a press, lateral raises and something for the rear delts. Thats three exercises in total which hit all three parts of the delts.
18 sets of pulls/rows also seems quite excessive. Do 2-3 rowing/pulling exercises in total for a total of say 10-12 sets. Don't do the same ones every time, switch them around from workout to workout.
Leg workout seems more or less ok.
But your arm day is just insane. I hope you know that arms are small muscle groups that already see plenty of action in pulling and pressing exercises. 2-3 exercises should be quite enough for tris and bis. I think anything over 9 sets is too much.
As for the grouping, well then there are lots of options here. Definitely make sure that you don't do a chest, shoulder or back day right before or right after your arm day. Thats if you decide to have a separate arm day at all.
You could go for the classic push, pull and legs split.
Another option is this:
Day 1: Chest and biceps
Day 2: Legs
Day 3: Rest
Day 4: Back
Day 5: Shoulders, traps, triceps
Day 6-7: Rest
But thats just my opinion, don't take it as the ultimate truth.Last edited by matjusm; 01-25-2010 at 03:28 PM.
Strength + Speed = Power
If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
Similar Threads
-
doing too many sets??
By platinum027 in forum Workout ProgramsReplies: 6Last Post: 08-22-2003, 10:10 PM -
Am I doing too many sets? (help please)
By arca in forum Teen BodybuildingReplies: 7Last Post: 07-08-2003, 06:58 PM -
too many sets=overtraining
By yungrasshopper in forum Teen BodybuildingReplies: 15Last Post: 06-11-2003, 10:55 PM -
overtraining with too many sets???
By kevdogg in forum Teen BodybuildingReplies: 11Last Post: 10-31-2002, 05:22 AM -
Too many sets?
By Harimwakairi in forum Workout ProgramsReplies: 2Last Post: 10-02-2002, 07:34 AM
Bookmarks