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2005/12/21, 06:05 AM
Please check out this program tell me what you think thanks guys
Monday - Chest and Sholders
Exercise Sets Reps
Bench Press
4 8 - 10
Peck Deck Machine
4 10 - 12
Incline Barbell Press
4 10 - 12
Cable Cross Overs
4 10 - 12
Standing Barbell Press
4 8 - 10
Side Lateral Raises
4 10 - 12
Upright Rows
4 8 - 10
Tuesday - Legs
Hack Squats
4 10 - 12
Leg Press
4 10 - 12
Front Squats
4 8 - 10
Leg Extensions
4 12 - 15
Leg Curls 6 12 - 15
Wednesday - Back and Calves
Medium Grip Lateral Pull Downs (Front)
4 10 - 12
Seated Pulley Rows
4 10 - 12
T-bar Rows
4 8 - 10
Lateral Pull Downs on Hammer Stretch
4 12 - 15
Deadlift 3 8 - 10
Standing Calf Raises 4 12 - 15
Seated Calf Raises 4 12 - 15
Thursday - Arms and Abs
Preacher Pulley Curls 4 8 - 10
Barbell Curls 4 8 - 10
Altenate Hammer Curls 3 16 - 20
Concentration Curls 3 10 - 12
Lying Tricep Extensions 4 10 - 12
Tricep Push Downs 4 8 - 10
Seated Dumbbell Extensions Behind Head 4 8 - 10
Hanging Leg Raises 4 15
Incline Sit Ups (Knees Bent) 4 10 - 12
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2005/12/24, 01:16 PM
Seems like you're making the most common mistakes....just because you know 100 exercises for each body part that doesn't mean you should be doing them each workout....
your workout reminds me in volume those touted in bodybuilding mags by bodybuilders taking so muany steroids that it would kill an elephant....
I cringe just seeing hack squats, leg press, and front squats all in the same workout...
as a intermediate lifter I would do a max of 2 exercises per bodypart and do no more than 8 sets for any bodypart...also remember that u can do more volume than u can do for arms......
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2005/12/24, 01:17 PM
err you can do more volume for legs or back than for arms...
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2005/12/25, 09:18 AM
Um it's not my program but the program I am using has more volume and believe me it really does work I do at least 4 exercixes with 3 sets for each exercise
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2005/12/27, 05:58 PM
don't get me wrong, just about anything can work to a point...but the program you posted has the feel of one designed for steroid taking individual....it can lead to overtraining quite fast....and you have a lot of quad heavy movements yet barely anything for hams.....but hey....do what you think will work for you....
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2005/12/27, 06:26 PM
looks liek a good "shock" routine....however i'm with menace...for a none juicer thats alot...heres a few problems i see...
"""Preacher Pulley Curls 4 8 - 10
Barbell Curls 4 8 - 10
Altenate Hammer Curls 3 16 - 20
Concentration Curls 3 10 - 12 ""
your doing basicly the same thing....plus bb curls should go 1st...you can go the heaviest therefore get the most out of it...
""Tuesday - Legs
Hack Squats
4 10 - 12
Leg Press
4 10 - 12
Front Squats
4 8 - 10
Leg Extensions
4 12 - 15 """
free weight squats should ALWAYS go 1st....your gonna be shot by the time you get to front squats...and your either..1. not gonna be able to use much weight...2. get hurt. Either loose them or do them 1st. Leg press should be last for a "burnout" but I won't go into why I don't like the leg press....I think theres better excercises. Loose the leg extensions....they aren't gonna do anything for you....you did 3 dominate quad movments...and only 1 ham excercise? Your gonna get hurt...
""Wednesday - Back and Calves
Medium Grip Lateral Pull Downs (Front)
4 10 - 12
Seated Pulley Rows
4 10 - 12
T-bar Rows
4 8 - 10
Lateral Pull Downs on Hammer Stretch
4 12 - 15
Deadlift 3 8 - 10
Standing Calf Raises 4 12 - 15
Seated Calf Raises 4 12 - 15 """
Theres really no differance in a t bar row....and pully row...one you can use more weight...the other you can't...you don't need both IMO If you do.. you need to do one of them One armed....or a side at a time...yoru dl reps are way way too high...IMO again your gonna get hurt...with all the stuff before hand...dl should go 1st...heavy coumpund stuff all ways goes 1st...unless your prefatiguing. BUt not on dls...you can get seriously hurt
I feel yoru wasting alot of time...doing basicly the same motion...over and over...
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Friends don't let friends squat high...
People don't reach thier true potental, only those who seek it.
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2005/12/27, 06:45 PM
Andrew you're basically explained what I was getting at....a lot of redundancy in his workout...and as I got a bit wiser over the last couple of years....I realized that biceps are not a bodypart....anymore than my left toe...heavy chin ups and pull ups do a great job at working the whole biceps and bracchialis area....so it's just a waste of time...
I don't think this is a way to shock the muscles...it's a way to overtrain and injure yourself...and just plain waste a crap load of time and energy doing same old stuff...I would say 20 sets of squats would just about be the same thing as doing squats, fronts squats, leg press, hacksquats, and leg extensions....what is the point?
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2005/12/28, 07:44 AM
Thanks guys, I'll keep looking for something else.
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2006/01/01, 10:02 PM
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Quoting from menace3000:
and as I got a bit wiser over the last couple of years....I realized that biceps are not a bodypart....anymore than my left toe...heavy chin ups and pull ups do a great job at working the whole biceps and bracchialis area....so it's just a waste of time...
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can i get an amen?
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/01, 10:03 PM
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Quoting from menace3000:
and as I got a bit wiser over the last couple of years....I realized that biceps are not a bodypart....anymore than my left toe...heavy chin ups and pull ups do a great job at working the whole biceps and bracchialis area....so it's just a waste of time...
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can i get an amen?
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
============
Quoting from 7707mutt:
The squat cage is holy ground.
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