First of all ignore my rep some bastard had the nerve to give me red beacuse I proved him wrong... but anyways I am thinking of switching my 3 day split to a 4/5 split I been working out for 1 month and 2 weeks while bulking and I found this workout program from this bodybuilder named Ulisses Jr I was wondering if you guys think it is any good here is the schedule ofcourse ill switch the weight for my weight and all.. and on saturday I would train my weakness I think I could recover fast enough since I am only 18 years old (excuse my poor english)
also see if there is anything missing in the workout plan. I am takeing my bodybuilding serious so dont assume that I am trolling
Monday: Back/Calves
Pullups 4 x 12 to 15
Pulldowns 4 x 12 to 15
Barbell Row 4 x 12 to 15
Cable Row 4x 12 to 15
Pullovers 4 x 12 to 15
Seated Calf Raises 4 x 15
Standing Calf Raises 4 x 15
Donkey Calf Raises 4 x 15
Tuesday: Quads/Hamstrings
Leg Extension & Leg Curl ( Superset ) 4 x 15
Squats & Seated Leg Curl ( Superset ) 4 x 15
Leg Press & Standing Leg Curl ( Superset ) 4 x 15
Hack Squats & Stiff Leg Deadlifts ( Superset ) 4 x 15
Wednesday: Rest Day
Recovery
Thursday: Shoulders/Biceps
Dumbbell Shoulder Press 4 x 15
Military Press 4 x 15
Lateral Raises 4 x 15
Front Raises 4 x 15
Rear Raises 4 x 15
Barbell Curls 4 x 15
Dumbbell Curls 4 x 15
Hammer Curls 4 x15
Friday: Chest/Triceps/Calves
Incline Chest Press 4 x15
Flat Bench Press 4 x15
Dumbbell Flys 4 x15
Cable Crossovers 4 x15
Tricep Rope Pressdowns 3 x 12 to 15
Weighted Dips (90lbs) 3 x 12 to 15
Superset V-Bar Pressdowns & Diamond Pressup to finish 3 x 12 to 15
Seated Calf Raises 4 x 15
Standing Calf Raises 4 x 15
Donkey Calf Raises 4 x 15
Saturday: Wild Card
It is usually a wild card day. If I need to work on a lagging body part then I’ll use Saturday to do it. Abs is done 1st thing in the morning on an empty stomach every other day. So on my wild card day I would either do Hamstrings and Calves or Shoulders. These are the areas I usually work on. My main goal is to build a complete physique so size is not my priority. Size will come with age but aesthethics and symmetry will not come with age it comes by working on my weak points!
Sunday: Rest Day
Recovery
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Closed Thread
Results 1 to 11 of 11
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04-11-2012, 02:46 PM #1
I found Ulisses routine and thinking of trying it but is it any good?(Full routine)
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04-11-2012, 02:56 PM #2
This looks like a LOT of volume for a natty trainer.
How experienced are you?
If you are fairly new then use a full body routine that allows you to hit body parts multiple times a week since you don't need much volume and you will recover quickly.
Eat lots. You need to put on some mass.-Having a big tool box is great but it means nothing if you lack a set of standard screwdrivers and a hammer.
-The Pareto principle: 80% of the effects are from 20% of causes. All the other small details will only affect a small portion of results, 80% of causes will contribute to 20% of the effects.
RIPPETOE-STARTING STRENGTH FAQ
http://forum.bodybuilding.com/showthread.php?t=998224&pagenumber=
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04-11-2012, 02:57 PM #3
Forgot to space between the Thursday and Friday workout...
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04-11-2012, 02:57 PM #4
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04-11-2012, 03:06 PM #5
Atm I'm doing
Monday Chest/Tri/Shoulder
Dumbell chest press 4 x 15
Incline Shoulder press 4 x 15
Tricep push down 4 x 15
Wednesday Legs
Leg press 4 x 15
Leg extension 4 x 15
Standing Calves Raise 4 x 15
Friday Back and Bicep
Chin ups 3 x 4 (I suck at this)
Dumbell back rows 3 x 15
Incline dumbell curls 4 x 15
Lats pull down 4 x 15
Seated cable rows 4 x 15
And I do my abs Mon,Wed,Fri right after my workout by working upper,Lower,bleeks
I been doing this for 1 month and 2week dint gain way to mutch mass and I dont feel sore after the workout really I always give 100% not sure if I need some more exerice in my workout please help anyone
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04-11-2012, 03:09 PM #6
Yo yo yo.. I just copied the whole article. So that aesthethics and symmetry was not referring to me. I know I dont have anything to work with Im just a random skinny black male that is trying to become strong...
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04-11-2012, 03:15 PM #7
6 weeks is just "a day" in the bigger scope of what you're starting. A simple program and lots of food will help you more at this stage -- the beginning stage of what will hopefully be a long and prosperous bodybuilding journey for you. Here are a couple routines to start, the first is a little more strength-focused, the second is more mass-focused:
http://forum.bodybuilding.com/showth...hp?t=112649251
http://forum.bodybuilding.com/showthread.php?t=4195843
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12-28-2014, 04:40 PM #8
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12-28-2014, 04:50 PM #9
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08-26-2015, 01:42 PM #10
Trade for sergi constance 6 wk to shred workout
Trading/selling copyrighted materials is not allowed on this site. Read the forum rules before you post again.
Last edited by ironwill2008; 08-27-2015 at 05:37 AM.
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08-26-2015, 11:56 PM #11
I have what you need.
Trading/selling copyrighted materials is not allowed on this site. Read the forum rules before you post again.
Last edited by ironwill2008; 08-27-2015 at 05:38 AM.
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