View Full Version : Hows my Program look? any advice needed!
4 Day Split Mon/tues/thurs/fri
Back/Abs
DL 5x5 (ramped)
Shrugs 3x6-10
BB/DB Row 4x6-10
Lat Pull or Close Grip Pull down 3x8-10 (should i add these or go 4 sets for chins)
Weighted chin ups 3x8
Weighted situps 2x15-20
Chest/Tri
Incline BB 4x6-10
Flat DB 4x6-10
Flat fly 3x8-10
**Should i add decline db press at all? or are these exercises enough for chest? plus i have dips well for the lower chest/tri**
Weighted Dips 3x8-10
Skull Crushers 3x8-10
CGBP or DB Overhead Extentions 2x10 (dont know which to keep)
Legs
Squat ATG 5x5
SLDL 4x8-10
Walking Lunges 2xhallway at my gym is very long
Leg Press 2-3x6-8
Shoulders/Bi
Military Press 4x6-10
BB Upright Row 3x8-10
Side Raise 2x10 superset with rear fly 2x10
BB Curl 3x8-10
Incline Hammer Curl 3x8-10
AFTazz06
04-01-09, 2:42 am
4 Day Split Mon/tues/thurs/fri
Back/Abs
DL 5x5 (ramped)
Shrugs 3x6-10
BB/DB Row 4x6-10
Lat Pull or Close Grip Pull down 3x8-10 (should i add these or go 4 sets for chins)
Weighted chin ups 3x8
Weighted situps 2x15-20
Chest/Tri
Incline BB 4x6-10
Flat DB 4x6-10
Flat fly 3x8-10
**Should i add decline db press at all? or are these exercises enough for chest? plus i have dips well for the lower chest/tri**
Weighted Dips 3x8-10
Skull Crushers 3x8-10
CGBP or DB Overhead Extentions 2x10 (dont know which to keep)
Legs
Squat ATG 5x5
SLDL 4x8-10
Walking Lunges 2xhallway at my gym is very long
Leg Press 2-3x6-8
Shoulders/Bi
Military Press 4x6-10
BB Upright Row 3x8-10
Side Raise 2x10 superset with rear fly 2x10
BB Curl 3x8-10
Incline Hammer Curl 3x8-10
Back-i would switch up Chin ups with DL's, doing Chin ups last would be a waste of time because by then your gonna be too tired to pull yourself up.
Chest/Tri- You have dips on there, but keep in mind that inorder to hit your chest you have to lean forward. and for tris you keep your form virtically. I would keep it just for chest only. Tris- Rope pull downs always get my tris warmed up and ready to blast them, so i do that first. Skull crushers are a good mass builder, just bring the bar just behind your head to give the full stretch. CGBP is another mass builder, i wouldnt put both (this and Skulls) on the same day, switch them up and see which works best for you. Db Overheads are a good way to end tris, i would hit 3x 8-10 to really exhaust them.
Legs- Lunges should be last, again, if you do them before Leg press your gonna be worn out. Go for 4 x8-10 on Press, then 2x for Lunges, you should be pretty worn out by the time you START your lunges if you do everything correctly. Before squatting i like to do 3-4 sets of leg extenstions to warm up my quads and knees, trick is to bring your legs up and hold and squeeze for 1-2 sec. just what i do, dont know if you are willing to try that out.
Shoulders/Bi- Dont neglect your rear delts, ALOT of people do that and they have misshappen delts! I would attack the rear delts first, reverse pec deck is a good way to warm them up and get a pump, make sure you squeeze the rear delts. Too many people focus on their upper backs more then their rear delts (thats not what that variation of the pec deck is for if you read the labels). If you dont have a pec deck, try leaning on a incline bench and bring your elbows up almost as if your trying to touch your back with them, again making sure your squeezing your rear delts. Also you neglected Side Lat raises, thats a BIG one for building the bowling ball size side delts, you can use Dbs or a machine, i like the machine cause you can go really heavy and not worry about loosing your grip (try 4x 8-10). I would forget about Upright rows because they mainly hit traps and you already hit traps on your Back day. I would replace it with front delt raises (4x 8-10). Bis- Lookin good, except i would add another excercise you typically need 3-4 on each bodypart, you can try concentration curls, preacher curls, reverse BB curls All these hit the brachialis and help get that peak needed for Bis. Just pick one of those and your should be good to go.
Chest/Tri- CGBP is another mass builder, i wouldnt put both (this and Skulls) on the same day, switch them up and see which works best for you.
Shoulders/Bi- I would forget about Upright rows because they mainly hit traps and you already hit traps on your Back day. I would replace it with front delt raises (4x 8-10)... Bis- Lookin good, except i would add another excercise you typically need 3-4 on each bodypart, you can try concentration curls, preacher curls, reverse BB curls All these hit the brachialis and help get that peak needed for Bis. Just pick one of those and your should be good to go.
Just 3 difference of opinions for me....
For the Tris, I've never seen better growth than when have done BOTH close-grip AND skulls... I love to pound it out.
For the upright rows, it all depends on grip. If you take a wider grip on them you get more emphasis on the delts than with a closer grip. It shouldn't be shyed(sp?) away from. Also, it's not my thought process, but as long as you get your big time compounds in (Deads especially for this case) the arms will grow. So you do not need 3-4 exercises for them. I do 3 for my tri's and bi's, but I make a complete day for them alone... Plus I usually work forearms in there.
To wrap up my thoughts, it doesn't really matter what I or anybody else says. If it works for you, do it. Don't let anybody sway you from it (As long as it's not a form correction). If you get gains, keep with it.
Also, d218... don't lose sight of forearms... Maybe get some wrist curls in there... I wouldn't use straps unless going super heavy... This will help in the long run. Also don't get too uptight about a quick reply on here. It's a forum not a messenger... it's gonna take a day or two to get any great amount of replies, bro. Especially at 1:00 in the morning.
ya lol didnt realize what time it was ... but ne way i dont think i need more than that for biceps ... and i was going to do a wider grip for the upright rows for the delts ..
live2lift
04-01-09, 1:01 pm
4 Day Split Mon/tues/thurs/fri
Back/Abs
DL 5x5 (ramped)
Shrugs 3x6-10
BB/DB Row 4x6-10
Lat Pull or Close Grip Pull down 3x8-10 (should i add these or go 4 sets for chins)
Weighted chin ups 3x8
Weighted situps 2x15-20
Chest/Tri
Incline BB 4x6-10
Flat DB 4x6-10
Flat fly 3x8-10
**Should i add decline db press at all? or are these exercises enough for chest? plus i have dips well for the lower chest/tri**
Weighted Dips 3x8-10
Skull Crushers 3x8-10
CGBP or DB Overhead Extentions 2x10 (dont know which to keep)
Legs
Squat ATG 5x5
SLDL 4x8-10
Walking Lunges 2xhallway at my gym is very long
Leg Press 2-3x6-8
Shoulders/Bi
Military Press 4x6-10
BB Upright Row 3x8-10
Side Raise 2x10 superset with rear fly 2x10
BB Curl 3x8-10
Incline Hammer Curl 3x8-10
Don't take this the wrong way but you writing this down means nothing. A program is just words written on a piece of paper. To truly acheive what you want to acheive and push your body to the next level it comes down to what you put into in. That is what matters. Others may have an opinion regarding exercise sequence, sets, reps, etc but none of that means shit if you don't go into the gym and train like an ANIMAL. You could have the best training program ever written and go into the gym with no intensity and it won't help you. To truly make a program work all it takes is 150% effort every time you walk through those doors...without that a program is useless. So that being said if you like the way this program is designed then use it and go into the gym and train as if your life depended on it.
Peace
no problem bro dont worry .. i am the least sensitive person when it comes to lifting..when people say negative shit just makes me want to train harder and crazier but yea i just wanted people opinions is all ..
live2lift
04-01-09, 1:32 pm
no problem bro dont worry .. i am the least sensitive person when it comes to lifting..when people say negative shit just makes me want to train harder and crazier but yea i just wanted people opinions is all ..
Solid bro. Just remember, regardless of what you decide to do with this program train like a fucking beast and you will progress.
Peace