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  1. #1
    Registered User Stenberg1996's Avatar
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    Question Your take on this Routine?

    I found this routine on simplyshredded done by Zach Zeiler and I am wondering what you guys think about it.

    The volume is pretty high since it's based on working each muscle group twice a week (except shoulders) - what do you guys think? Bad/good? Can it be made better?

    The routine has been made out so that there's an aproximate rest period of 4 days between working the same muscle group again. Is that enough or too much volume for the recovery period?

    Thanks a lot!

    __________________________________

    Monday: Chest/Triceps

    Dumbbell Pullover: 312,10,6
    Incline Dumbbell Press: 412.10,8,6
    Flat Dumbbell Press: 412,10,8,6
    Decline Isolateral Machine Press: 310
    Dumbbell Fly’s: 310-15
    Cable Crossovers: 310-15
    Overhead Dumbbell Extension: 412,10,8,6
    Overhead Single Arm Triceps Extension: 310
    Dumbbell Triceps Skull Crushers: 410
    Single Arm Cable Triceps Pushdown: 310

    __________________________________

    Tuesday: Legs

    Squats: 5 working sets 14.12.10,8,6 (last set a dropset)
    Hack squat: 412,10,8,6
    Leg Press: 410-14
    Leg Extensions: 410-20
    Laying Leg Curl: 48-12
    Stiff Leg Dumbbell Deadlift: 412,10,8,6
    Standing Leg Curl: 410

    __________________________________

    Wednesday: Back/Biceps

    Lat Pulldown: 48-12
    Isolateral Lat Pulldown: 48-12
    Pull-ups: 2x failure
    T-Bar Row: 410
    One Arm Dumbbell Row: 412,10,8,6
    Isolateral Row: 310
    Cable Row: 410-15
    Barbell Curl: 420-30
    Dumbbell Alternating Curl: 3-420-30
    One Arm Preacher Curl: 415-20

    __________________________________

    Thursday: Shoulders

    Reverse Pec Dec (Rear Delts): 315
    Rear Delts Cable Fly: 410
    Dumbbell Shoulder Press: 514.12,10,8,6
    Side Lateral Raise: 48-12
    Upright Row: 310
    Single Arm Side Lateral Raise: 310
    Dumbbell Front Raise: 38-12
    Isolateral Shoulder Press: 410
    Barbell Shrugs: 620,16,12,10,8,6 (last set a dropset)
    Dumbbell Shrugs: 510

    __________________________________

    Friday: Chest/Triceps

    Dumbbell Pullover: 310
    Barbell Bench Press: 412,10,8,6 (last set a dropset)
    Incline Isolateral Bench: 412,10,8,6
    Cable Crossover: 410
    Pec Dec Fly: 410
    Weighted Dips: 412,10,8,6
    Barbell Skull Crushers: 412,10,8,6
    Cable Overhead Triceps Extension: 310
    Rope Triceps Pushdown: 320

    __________________________________

    Saturday:Legs

    Leg Extensions: 410
    Squats: 55
    Hack Squat/Lunges Superset: 410
    Sissy Squats: 415
    Single Leg Hamstring Curls: 410
    Reverse Hack Squats: 410
    Barbell SL Deadlifts: 312,10,8
    Laying Leg Curls: 3x failure

    __________________________________

    Sunday: Back/Biceps

    Deadlifts: 620,14,12,10,8,6
    Barbell Row: 412,10,8,6
    Wide Grip Cable Row: 310
    One Arm Dumbbell Row: 310
    Unilateral Row: 310
    Weighted Pullups: 310
    Dumbbell Pullovers: 38
    Close Grip Lat Pulldown: 310
    Dumbbell Hammer Curl (One Arm): 420-30
    Concentration Curl: 420
    Preacher Curl: 320
    Cable Curl: 230

    __________________________________

    Calves/Abs

    Alternate between hitting calves and abs every day. For example, on Monday I will train abs, Tuesday calves, Wednesday abs, Thursday calves, etc. For each workout I go through a small circuit of exercises typically lasting 15 minutes.

    Calf Workout:
    Seated Calf Raises: 510
    Standing Calf Raises: 515

    Abs Workout:
    Hanging Leg Raises: 415
    Crunches: 4 sets to failure
    Last edited by Stenberg1996; 03-04-2014 at 01:06 PM.
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  2. #2
    Registered User skinny2buff6's Avatar
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    Where was your rest day?
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  3. #3
    Registered User Kylehero's Avatar
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    Way too much volume. I actually like to do other things too.
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  4. #4
    Registered User Stenberg1996's Avatar
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    Originally Posted by Kylehero View Post
    Way too much volume. I actually like to do other things too.
    Way too much volume for your lack of passion for working out or just recovering?
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  5. #5
    Registered User Stenberg1996's Avatar
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    Originally Posted by skinny2buff6 View Post
    Where was your rest day?
    That's the point, there is non! Where you would "normally" have rest days, there now is a second day where you workout the same muscle groups that you worked out a few days ago. For example: You train chest/triceps on mondays as well as fridays so that gives it a give or take 4 day rest period apart for the specific muscle groups.
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  6. #6
    Registered User TJP33's Avatar
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    recipe for a burnout or another gym rat with very little intensity.
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  7. #7
    Grind Hard. Stay Humble. beardb's Avatar
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    It is an extreme amount of volume. I would start lower volume and work higher. This is going to leave your body room to adapt versus putting so much stress on your body now, then having no room to adapt later. Also, I always suggest at least two rest days per week. The volume of this program coupled with no rest is a recipe for disaster in my opinion.
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  8. #8
    Registered User Stenberg1996's Avatar
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    Originally Posted by beardb View Post
    It is an extreme amount of volume. I would start lower volume and work higher. This is going to leave your body room to adapt versus putting so much stress on your body now, then having no room to adapt later. Also, I always suggest at least two rest days per week. The volume of this program coupled with no rest is a recipe for disaster in my opinion.
    Helpful, thank you.
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  9. #9
    Registered User zachzeiler's Avatar
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    If you are new to lifting, then you may be about to kill yourself with this type of routine. I have built myself up to this over the past 4 years, and most people can not handle this type of work load in all honesty.
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