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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: 3×12,10,6
    Incline Dumbbell Press: 4×12.10,8,6
    Flat Dumbbell Press: 4×12,10,8,6
    Decline Isolateral Machine Press: 3×10
    Dumbbell Fly’s: 3×10-15
    Cable Crossovers: 3×10-15
    Overhead Dumbbell Extension: 4×12,10,8,6
    Overhead Single Arm Triceps Extension: 3×10
    Dumbbell Triceps Skull Crushers: 4×10
    Single Arm Cable Triceps Pushdown: 3×10

    __________________________________

    Tuesday: Legs

    Squats: 5 working sets 14.12.10,8,6 (last set a dropset)
    Hack squat: 4×12,10,8,6
    Leg Press: 4×10-14
    Leg Extensions: 4×10-20
    Laying Leg Curl: 4×8-12
    Stiff Leg Dumbbell Deadlift: 4×12,10,8,6
    Standing Leg Curl: 4×10

    __________________________________

    Wednesday: Back/Biceps

    Lat Pulldown: 4×8-12
    Isolateral Lat Pulldown: 4×8-12
    Pull-ups: 2x failure
    T-Bar Row: 4×10
    One Arm Dumbbell Row: 4×12,10,8,6
    Isolateral Row: 3×10
    Cable Row: 4×10-15
    Barbell Curl: 4×20-30
    Dumbbell Alternating Curl: 3-4×20-30
    One Arm Preacher Curl: 4×15-20

    __________________________________

    Thursday: Shoulders

    Reverse Pec Dec (Rear Delts): 3×15
    Rear Delts Cable Fly: 4×10
    Dumbbell Shoulder Press: 5×14.12,10,8,6
    Side Lateral Raise: 4×8-12
    Upright Row: 3×10
    Single Arm Side Lateral Raise: 3×10
    Dumbbell Front Raise: 3×8-12
    Isolateral Shoulder Press: 4×10
    Barbell Shrugs: 6×20,16,12,10,8,6 (last set a dropset)
    Dumbbell Shrugs: 5×10

    __________________________________

    Friday: Chest/Triceps

    Dumbbell Pullover: 3×10
    Barbell Bench Press: 4×12,10,8,6 (last set a dropset)
    Incline Isolateral Bench: 4×12,10,8,6
    Cable Crossover: 4×10
    Pec Dec Fly: 4×10
    Weighted Dips: 4×12,10,8,6
    Barbell Skull Crushers: 4×12,10,8,6
    Cable Overhead Triceps Extension: 3×10
    Rope Triceps Pushdown: 3×20

    __________________________________

    Saturday:Legs

    Leg Extensions: 4×10
    Squats: 5×5
    Hack Squat/Lunges Superset: 4×10
    Sissy Squats: 4×15
    Single Leg Hamstring Curls: 4×10
    Reverse Hack Squats: 4×10
    Barbell SL Deadlifts: 3×12,10,8
    Laying Leg Curls: 3x failure

    __________________________________

    Sunday: Back/Biceps

    Deadlifts: 6×20,14,12,10,8,6
    Barbell Row: 4×12,10,8,6
    Wide Grip Cable Row: 3×10
    One Arm Dumbbell Row: 3×10
    Unilateral Row: 3×10
    Weighted Pullups: 3×10
    Dumbbell Pullovers: 3×8
    Close Grip Lat Pulldown: 3×10
    Dumbbell Hammer Curl (One Arm): 4×20-30
    Concentration Curl: 4×20
    Preacher Curl: 3×20
    Cable Curl: 2×30

    __________________________________

    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: 5×10
    Standing Calf Raises: 5×15

    Abs Workout:
    Hanging Leg Raises: 4×15
    Crunches: 4 sets to failure
    Last edited by Stenberg1996; 03-04-2014 at 12:06 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
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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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