Been doing this for about 6 weeks, great great results; especially in the shoulders and back. I am about to change up the exercises for next week. Got the routine from 'The Modern Science Of Bodybuilding'.
4 Sets for all exercises except abs and calves which are 5. Increasing the weight each set.
#1 MON CHEST
Bench Press
Incline Press
Pullovers
BACK
Chin-Ups
Bent-Over Rows
Deadlifts
ABDOMINALS
Crunches
20 MINS OF CARDIO
#2 TUE SHOULDERS
Barbell Clean and Press
Dumbbell Lateral Raises
Heavy Upright Rows
Push Presses
UPPER ARMS
Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell
FOREARMS
Wrist Curls
Reverse Wrist Curls
ABDOMINALS
Reverse Crunches
#3 WED THIGHS
Squats
Lunges
Leg Curls
CALVES
Standing Calf Raises
LOWER BACK
Straight-Leg Deadlifts
Good Mornings
20 MINS CARDIO
Let me know what ya think.... |
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Could you explain your rest days, the way it looks here, you workout 3 days straight, then take 4 off.
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I do each day twice a week. I take Sundays off.
Also wasn't clear on my reps. 4 SETS, 15/10/8/6
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Any advice fellas?
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Not sure what your goals are......, but to me it looks more like a cutting program, IMO the frequency and workload isn't really suited for a bulking type program.
For me anyways, I would get into an over-trained mode pretty quick with something like that.
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i agree with SC.......that sounds like too much training with not much type for recuperation.....especially with the types of exercises your performing (push presses, clean and jerk, deads) these are pretty much totol body exercises, and if done properly and with the right intensity, you shouldnt be able to do them twice a week! unless maybe if your consuming 10k cals a day. but hell, if its working for ya, keep at it
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