Josef Rakich Workout - Opinion?

[TomEst]

Monday – Chest + Calfs

* 5 sets dumbbell bench press (4-12 reps)
* 5 sets incline hammer strength press (8-12 reps)
* 4 sets pec deck (8-12 reps)
* 4 sets incline dumbbell flys (10-12reps)
* 3 sets cable cross-overs (10-15 reps)
* 5 sets seated calf raises (20-40 reps)

Tuesday – Biceps + Core

* 5 sets barbell curls (6-15 reps)
* 5 sets incline seated dumbbell curls (10-15 reps)
* 4 sets hammer curls (10-12 reps)
* 3 sets preacher curls (8-20 reps)
* 3 sets EZ bar cable curls (10-15 reps)
* 3 sets weighted roman chair crunches (20-30 reps)
* 3 sets cable crunches (20-30 reps)
* 3 sets hanging knee raises (20-50 reps)
* 3 sets decline twisting sit ups (20 reps)

Wednesday – Legs + Calfs

* 5 sets of hack squats (6-20 reps)
* 5 sets of leg press (10-15 reps)
* 4 sets of one leg extensions (6-15 reps)
* 3 sets of lying hamstring curls (8-20 reps)
* 3 sets seated hamstring curls (8-15 reps)
* 4 sets of lying hamstring curls (15-30 reps)
* 5 sets of standing calf raises (10-30 reps)
* 5 sets seated calf raises (10-20 reps)
* 3 sets lying calf press (10-20 reps)

Thursday – Triceps + Shoulders

* 5 sets dumbbell tricep extensions (6-12 reps)
* 5 sets of tricep pull-downs (8-20 reps)
* 4 sets of skull crushers (10-15 reps)
* 4 sets close grip bench press (8-12 reps)
* 4 sets of rope pull-downs (10-12 reps)
* 5 sets of upright rows (8-15 reps)
* 4 sets of dumbbell side raises (8-10 reps)

Friday – Back + Core

* 5 sets weighted pull ups (5-10 reps)
* 4 sets wide grip pull ups (10-12 reps)
* 3 sets seated high rows (8-15 reps)
* 3 sets T-bar rows (6-12 reps)
* 3 sets rear delt rows (8-12 reps)
* 3 sets behind the head pull downs (8-15 reps)
* 4 sets weighted roman chair crunches (20-30 reps)
* 3 sets jack knifes (20-30 reps)
* 3 sets hanging oblique crunches (20 reps)


What do you guys think of this? This guy has my ideal body, so maybe his routine would help get me there. This is from an article on the simplyshredded website.

I posted this workout in another forum and everybody went wild and said its bull, that its overtraining, that he's lying, its bad advice, nobody would ever get ripped or big on that, etc.

Personally, Ive been on it a week and I really dont see it as that bad, my targeted muscles are stiff but I don't feel overtrained (only my calves are too painful, because I run every morning for 25 minutes and I haven't been stretching them properly).

But id like some other opinions, cos I'd like to look like him lol. As I say, I havent been finding it too taxing, I'm using it to switch up my routine cos I'm bored of my old one even though it gave me a body most guys would like, but I now want a body most guys are in awe of.

[TomEst]

bump

[CheekieCake]

Overtraining is a proccess that happens over months at a time. It may feel fine now, but after a few months you'll be constantly tired and feel ****ty. It'll also take much longer to recover. This seem like WAY too much per day plus too many days a week. I'm no expert or anything, just my 2 cents.

[TomEst]

nobody else?

[TomEst]

bump

[YANGSHIM]

ill bump for you

[rdferguson]

Haven't read past Monday, but if Monday's anything to go by, this looks to be a pretty poor program, at least for most people. It's mostly just different versions of flys onMonday. If you removed all the differnt flys from it, you'd probably still grow at the same rate. The hammerstrength probably isn't all too efficient, either, and what's with one, seemingly randomly placed calf exercise at the end of the session for 20-40 reps? I think a more logical chest and calves session would be something more like:

- Bench Press 5x5 (primary exercise)
- Dips 3x8-10 (assistance exercise)
- Incline or Overhead Press 3x8-10 (assistance exercise)
- Straight-legged Calf Raise 5x5 (primary exercise)
- Bent-legged Calf Raise 3x8-10 (assistance exercise)

Since I've just completely overhauled the first training day, I can't imagine I'd be quick to give a thumbs up to the rest of the week.

[QuickTim10]

Haven't read past Monday, but if Monday's anything to go by, this looks to be a pretty poor program, at least for most people. It's mostly just different versions of flys onMonday. If you removed all the differnt flys from it, you'd probably still grow at the same rate. The hammerstrength probably isn't all too efficient, either, and what's with one, seemingly randomly placed calf exercise at the end of the session for 20-40 reps? I think a more logical chest and calves session would be something more like:

- Bench Press 5x5 (primary exercise)
- Dips 3x8-10 (assistance exercise)
- Incline or Overhead Press 3x8-10 (assistance exercise)
- Straight-legged Calf Raise 5x5 (primary exercise)
- Bent-legged Calf Raise 3x8-10 (assistance exercise)

Since I've just completely overhauled the first training day, I can't imagine I'd be quick to give a thumbs up to the rest of the week.

dam...

[Mdenatale]

Wow, 2 1/2 year old thread resurected!

[timeline9888]

this is the one I found, it's slightly different. Anyone know which one is the right one? Or does he tweak the workouts depending on his clients?

josef_Rakich_workout.pdf