Right now I'm on week 3, plan on doing 2-3 more then taking a week to de-load.
Monday:
Medium Bench 7,5,3
Barbell Bent row 10,8,6
Military press 3x5
Crossover 3x8
Seated cable row 3x8
Db press 3x8
BB curl 3x5
Hammer curl 3x8
Tri cable push 3x10
Tuesday:
Squat 5x5
Leg press 4x8
Leg extension 3x10
Calfs, forearms
Thursday:
Incline bench 2x8
Decline bench 2x8
Lat pull 10,8,6
Lat push with cable 3x8
T-bar row 2x8
Upright row 10,8,6
Shrugs 2x10
Close grip bench 3x5
Nosebleeds 3x8
Db curl 3x10
Friday:
Deadlift 3x5
Hang clean 3x5
Stiff leg deadlift 3x10 light
Leg curl 3x8
Forearms, calfs
I didn't specify my forearms and calfs because i change it week to week
I'm 19, 5"10 and 175ilbs, I've been lifting for about 2 years now and I'm looking to pack on a little size and keep gaining strength with this workout.
I take Dymatize elite whey right after working out, and 2 half servings of Pro Complex Gainer (so 1 a day but spread out between meals), and Super Charge Xtreme N.O. Pre workout. The food varies because its a cafeteria.
I do a light jog for 5 mins before every workout and play rugby about once a week so I don't usually do a cardio day. So far I've been liking this workout but any advice is welcomed
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Thread: Thoughts on my workout
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02-09-2013, 11:18 AM #1
Thoughts on my workout
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02-09-2013, 05:57 PM #2
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02-09-2013, 08:31 PM #3
Split...
Your split is ok for general bodybuilding. But you want to pack on size and gain strength, you need a split where your muscles get a lot of rest time. Your repetitions (and I assume, the wieghts) per set are good for strength and mass building, but it's the split that I think you can improve on. Try this split:
MONDAY: (SQUATS) LEGS, ABS
WEDNESDAY: CHEST, SHOULDERS, TRICEPS
FRIDAY: (DEADLIFTS) BACK, SHRUGS, BICEPS, ABS
Rationale:
1) Grouping - Muscle group are composed of muscles close to each other; the body will have an easier time distributing nutrients to these parts of the body through the bloodstream so it may repair damaged tissues
2) Enough Rest for muscles - You hit muscles only once a week (probably with a few exemptions), but with intensity.
3) Less workout days means less calorie burn. This is potential muscle gain, if you workout correctly and eat good food.
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02-10-2013, 10:13 AM #4
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