What you guys think of this program is it to much? reps

[NP603]

MONDAY
DB Press (4 sets) 12/10/8/
Incline BB Bench Press (4 sets) 12/10/8/8
Cable Crossovers - 4 sets of 10 reps
Rope Cable Curl - 3 sets of 10
Preacher Curl - 3 sets of 10
EZ Bar Reverse Curl - 3 sets of 10
Wrist Curl - 3 sets of 12

TUESDAY
Squats - 5 sets of 12, 12, 10, 10, 8
Stiff Leg Deadlift (AKA Romanian Deadlift) - 4 sets of 12
Leg Press OR Leg Extensions - 3 sets of 10 reps
Leg Curl - 3 sets of 10 reps
Cable Crunch - 3 sets of 15 reps
Swiss Ball Crunch - 3 sets of 20 reps
Alternating Crunch - 3 sets 12

THURSDAY
Seated Barbell Press - 4 sets of 8
Dumbbell OR Cable Front Raise - 3 sets of 12
Dumbbell Lateral Raise - 3 sets of 10
Cable Reverse Fly - 3 sets of 12
Dumbbell Shrug - 5 sets of 15, 12, 12, 10, 10
Lying Dumbbell Extension - 4 sets of 10 reps
Cable Tricep Extension (using rope) - 3 sets of 10


FRIDAY
Deadlift 4 sets 10,8,6,4
Cable Row - 3 sets of 10 reps
One Arm Dumbbell Row -3 sets of 8 reps
Close Grip Pulldown - 4 sets of 12 reps
Standing Calf Raise - 5 sets of 15, 12, 12, 10, 8
Seated Calf Raise - 5 sets of 10, 10, 8, 8, 6
Decline Sit Up - 3 sets of 20
Floor Crunch - 3 sets of 20 reps
Hanging Leg Raise - 3 sets of 15 reps

[CaliberIsNumUno]

In my opinion, oh yeah. My workouts usually have no more than 4-5 exercises, with only two sets per move.

I'm a big believer in that you only need 2, 3 at the max for sets. And you only need 3 exercises per body part.

Also, I find, that it's not about the quantity of your lifts, but the quality. I think everyone who lifts should follow the lifting speed of 3 seconds to lift, 1 or 2 seconds to hold, then 5 seconds to lower. Doing that is so intense, and really works the muscle. A lot of people don't like doing it, because it's hard, and you can't get as many reps out.

When I first used that lifting speed plan, I was blown away. I'd felt like an idiot for all the years I'd been doing it wrong.

Just give it a shot. Your next workout day, try and have only 2-3 sets per exercise, and using that lifting speed. You'll find that it kicks your ass.

[dday39]

sucks

curl
curl
curl
curl
crunch
crunch
crunch

6ft 1, 160lbs

[Anzy]

MONDAY
DB Press (4 sets) 12/10/8/
Incline BB Bench Press (4 sets) 12/10/8/8
Cable Crossovers - 4 sets of 10 reps
Rope Cable Curl - 3 sets of 10
Preacher Curl - 3 sets of 10
EZ Bar Reverse Curl - 3 sets of 10
Wrist Curl - 3 sets of 12

TUESDAY
Squats - 5 sets of 12, 12, 10, 10, 8
Stiff Leg Deadlift (AKA Romanian Deadlift) - 4 sets of 12
Leg Press OR Leg Extensions - 3 sets of 10 reps
Leg Curl - 3 sets of 10 reps
Cable Crunch - 3 sets of 15 reps
Swiss Ball Crunch - 3 sets of 20 reps
Alternating Crunch - 3 sets 12

THURSDAY
Seated Barbell Press - 4 sets of 8
Dumbbell OR Cable Front Raise - 3 sets of 12
Dumbbell Lateral Raise - 3 sets of 10
Cable Reverse Fly - 3 sets of 12
Dumbbell Shrug - 5 sets of 15, 12, 12, 10, 10
Lying Dumbbell Extension - 4 sets of 10 reps
Cable Tricep Extension (using rope) - 3 sets of 10


FRIDAY
Deadlift 4 sets 10,8,6,4
Cable Row - 3 sets of 10 reps
One Arm Dumbbell Row -3 sets of 8 reps
Close Grip Pulldown - 4 sets of 12 reps
Standing Calf Raise - 5 sets of 15, 12, 12, 10, 8
Seated Calf Raise - 5 sets of 10, 10, 8, 8, 6
Decline Sit Up - 3 sets of 20
Floor Crunch - 3 sets of 20 reps
Hanging Leg Raise - 3 sets of 15 reps

I'm fine with the exercise selection for Mon and Tue (a reasonable upper/lower other than more cable work than I would choose personally) but thurs and fri has somef overlap on muscles used. Your probably not going to have optimal strength for deads, rows or pulldowns after shrugs raises and reverse flies the day before.

You probably know, but make sure you've got some sort of system for progressing in weight if the reps are constant.

[NP603]

what about this?

i changed some sets and removed few more exercises. I just like it i feel like its a big change and such. You guys are saying its bad but its like monday is not just arms its bis/chest/forearms i dont see how that is to much since onlly about 2 exercises each group


MONDAY
DB Press (3 sets) 12/10/8/
Incline BB Bench Press (3 sets) 12/10/8
Cable Crossovers - 4 sets of 10 reps
Rope Cable Curl - 3 sets of 10
Preacher Curl - 3 sets of 10
EZ Bar Reverse Curl - 3 sets of 10
Wrist Curl - 3 sets of 12

TUESDAY
Squats - 5 sets of 12, 12, 10, 10, 8
Stiff Leg Deadlift (AKA Romanian Deadlift) - 4 sets of 12
Leg Press OR Leg Extensions - 3 sets of 10 reps
Leg Curl - 3 sets of 10 reps
Cable Crunch - 3 sets of 15 reps
Swiss Ball Crunch - 3 sets of 20 reps
Alternating Crunch - 3 sets 12

THURSDAY
Seated Barbell Press - 4 sets of 8
Dumbbell OR Cable Front Raise - 3 sets of 12
Dumbbell Lateral Raise - 3 sets of 10
Cable Reverse Fly - 3 sets of 12
Dumbbell Shrug - 5 sets of 15, 12, 12, 10, 10
Lying Dumbbell Extension - 4 sets of 10 reps
Cable Tricep Extension (using rope) - 3 sets of 10


FRIDAY
Deadlift 4 sets 10,8,6,4
Cable Row - 3 sets of 10 reps
Close Grip Pulldown - 4 sets of 12 reps
Standing Calf Raise - 5 sets of 15, 12, 12, 10, 8
Seated Calf Raise - 5 sets of 10, 10, 8, 8, 6
Decline Sit Up - 3 sets of 20
Floor Crunch - 3 sets of 20 reps
Hanging Leg Raise - 3 sets of 15 reps

[dday39]

still sucks

curl
curl
curl
curl
crunch
crunch
crunch

[JSNeves]

The basis is very solid, I think what some of the other replies are getting at is you don't need so many isolation movements for arms and 6 different ab exercises in a week is alot more then necassary.

What I would do with your routine is flip the order so squats-mon, Bench-tues, Dead-thur, OHP-fri and cut out the number of small movements

[shifter2012]

i find that it is hard to do shrugs one day and deadlifts the next. killer on your traps but you wont be able to move much weight making the deadlift less effective than it should be. other than that if you can take all the curl sets, triceps sets, and all the abs then go for it. most cant though because those muscles get used a lot in the compound lifts and don't need more than one or 2 exercises of direct work.

[preston_jep]

Do your chest and tris together
back shoulders and bis together
legs and abs together
I wouldnt do more than 2 or 3 exercises per muscle group.
Thats my opinion anyways. I go chest and tris, back shoulders and bis then legs. one day off then start again
I just think you are trying to get to much in at once

[Anzy]

i find that it is hard to do shrugs one day and deadlifts the next. killer on your traps but you wont be able to move much weight making the deadlift less effective than it should be. other than that if you can take all the curl sets, triceps sets, and all the abs then go for it. most cant though because those muscles get used a lot in the compound lifts and don't need more than one or 2 exercises of direct work.

This is more or less what I was saying. Said more effectively.

[shifter2012]

This is more or less what I was saying. Said more effectively.

great minds think alike. sorry i didn't read your post. repped

[NP603]

great minds think alike. sorry i didn't read your post. repped

well maybe im doing shrugs wrong but it usually doesnt effect my DL's

[NP603]

The only thing that i notice would effect it would be if legs or bis sore for the dl other wise i can just push through it.

Also is it really that bad to to chest/bis? iv seen a lot of ppl do it this way...I may just try it to see how it goes for a few weeks

[Anzy]

The only thing that i notice would effect it would be if legs or bis sore for the dl other wise i can just push through it.

Also is it really that bad to to chest/bis? iv seen a lot of ppl do it this way...I may just try it to see how it goes for a few weeks

It's fine to do chest/bis if it makes you happy. But chest work usually works tris at same time so if your doing tris the next day your not providing enough rest time. If your not feeling your back/traps on deads, its more likely your doing those wrong than your shrugs...