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d218
06-18-09, 10:53 am
Hey all just wondering on what you guys thought of my program .. i cut out alot of "crap" ... my goal is to add some back width/thickness as well as upper pec mass..diet is check im eating about 3500 cals.. i am 5'9 198lbs. not sre of bf%

Mon- Chest/Tri
Incline BB Press 3x6
Incline DB Fly3x10
Flat DB press3x8-10
Weighted Dips (triceps) 3x8
DB Overhead Extensions 3x10
Weighted situps 2x10-12

Tuesday-Legs (*wondering if these exercsies could do it for legs)
*Squat 5x5 (straight sets)
*SLDL 5x8-10
Calf Raises 3x20

wednesday- REST

Thursday-Shoulders
DB Press 3x8-10
Upright Rows 3x8-10
Side raises superset with rear delt exercises 2x12-15
Decline Situps 3x20

Friday-rest or Back
DL 4x5 (ramped)
Bent Over Rows 4x6
Weighted Chinups 3x8
BB Curl 3x8
Incline DB Curl 3x10

Saturday rest or Back
sunday rest

GJN5002
06-18-09, 1:02 pm
looks good to me. Without knowing your bf % i cant tell if your cals are sufficient. At 3500 you might be a little low calorically.

shizz702
06-18-09, 6:46 pm
Looks pretty good to me.

Depending on how well you recover, I'd maybe eleminate the shoulder day and do a push/pull/legs routine 3x a week.

But if 4 days a week is optimal for you I say go for it.

Dingo
06-18-09, 6:56 pm
leg day needs more meat to it. im a volume guy though, i love training volume. 5 sets of squats and some sldls looks a little skinny. Legs can take a beating and not grow, atleast mine can and if i slack for even a week and decrease my volume, it seems like they degradate.

barbell hack squats, front squats, leg press with varying foot placement, smith machine squats with varying foot placement, barbell or db lunges, machine hack squats are all good options to add in.

However if your workout works for you and you see results hit it up.

JBlackapple
06-18-09, 7:14 pm
if you want "upper pecs" read (I think its by G diesel) "Inclined to growth".... but if you cant pour all of that in your chest workout just focus on Incline press and do cable cross unders and the end for a really sick pump

I have to agree that you leg day looks a little small...unless you're doing something like HIT or doing 3 sets to rep out your 5repmax...or whatever you shouldn't be afraid to do volume...the legs are the biggest part of your body and you're training them the least?....and at least in my case I can't get a great pump in my hams with just SLDL....
here's what I'm doing now...

Standing one-leg leg curl 4sets 10-15 reps
SLDL with dumbells or bb 4-5sets 10-15reps
Prone Leg curls 4-5sets 10-15 reps
Squats 7 sets 6-12 reps
Leg press 4-5 sets 12-30reps
Leg extension 3-4 sets 10-15reps
Lunges 5 sets 12-15 each leg


(I dont have a fancy standing leg curl machine at my gym so I just do them on the leg extension machine facing the pad with my back sligthly bent like if I were doing donkey calf raises, stick my legs just below where your legs would hang if you were doing it for quads...I hope this makes sense)

Just hope this was helpfull

nawaaz
06-19-09, 11:34 am
Hey all just wondering on what you guys thought of my program .. i cut out alot of "crap" ... my goal is to add some back width/thickness as well as upper pec mass..diet is check im eating about 3500 cals.. i am 5'9 198lbs. not sre of bf%

Mon- Chest/Tri
Incline BB Press 3x6
Incline DB Fly3x10
Flat DB press3x8-10
Weighted Dips (triceps) 3x8
DB Overhead Extensions 3x10
Weighted situps 2x10-12

Tuesday-Legs (*wondering if these exercsies could do it for legs)
*Squat 5x5 (straight sets)
*SLDL 5x8-10
Calf Raises 3x20

wednesday- REST

Thursday-Shoulders
DB Press 3x8-10
Upright Rows 3x8-10
Side raises superset with rear delt exercises 2x12-15
Decline Situps 3x20

Friday-rest or Back
DL 4x5 (ramped)
Bent Over Rows 4x6
Weighted Chinups 3x8
BB Curl 3x8
Incline DB Curl 3x10

Saturday rest or Back
sunday rest

How about -
Monday - Back + Biceps
Tuesday - Chest + Tris
Wednesday - Rest
Thursday - Legs

nawaaz
06-19-09, 11:45 am
I got timed out...

How about -
Monday - Back + Biceps
Tuesday - Chest + Tris
Wednesday - Rest
Thursday - Legs
Friday - Back (Minus DL)
Saturday - Rest
Sunday - Shoulders

I don't know how long you've been lifting, but some tips:
- Do heavy deadlifts once a week.
- Include pull-downs (vary the distance between your arms) + 1 arm rows for additional width. You want that V-taper.
- Add more exercises/sets to your Leg routine. I would have all fun with Squats, hack squats, Leg presses, lunges, leg extensions
- Never underestimate your hamstrings - they're a huge muscle group, and training your hamstrings helps your lower back. Include good mornings + leg curls, standing or lying, or both in addition to your SLDL

Go heavy, but remember form. Hope that helps

nawaaz

d218
06-19-09, 8:51 pm
ok how about this then...

Back/Bi
Deadlifts 4x5 (ramped)
weighted chinups 3x8
BB Rows 4x6
T-bar Rows 3x8
BB Curl 3x8
Incline DB Curl 3x10

Chest/Tri
BB Incline Press 3x6
Incline DB Fly 3x10
DB Flat Press 3x8
Weighted Dips (triceps) 3x8
Tricep Pushdowns 3x12 or DB Extensions not sure which one
Abs

rest

Legs
Back Squats 4x5
SLDL 3x8
Leg Press 3x8
Leg Curls 2x12
Hall Way Lunges 1x
Calf Raises 2x20

Shoulders
Standing Military Press 5x5 (straight sets)
Arnold Press 3x8
Side raises superset /w rear delt 2x12
Abs

d218
06-19-09, 9:11 pm
i was also thinking of putting DB pullovers on the Chest/Tri day as well so it would look like this...

Incline BB Press 3x6
Flat DB press 3x8
Incline DB Fly 3x10
DB Pullovers 3x8
Weighted Dips (triceps) 3x8
tricep pushdowns 3x12

d218
06-20-09, 1:35 am
anyone?

shizz702
06-20-09, 1:40 am
anyone?

Do what works for you bro. A big factor of the success of a routine depends on you having a positive attitude on it and feeling that it will produce gains for you.

You gotta experiment thru trial and error to find what you do and don't respond to so my advice is think about what you want to do, and do it.

Then for your next cycle apply what worked and drop what didn't.

Shamus11B
06-20-09, 1:40 am
I think one thing being over looked here is the number of reps you are doin. 5-8 reps will add alot of size/strength to you 8 being optimal for size. The exercises are better left to other people but keep those reps low and the weight heavy and you will grow.

nawaaz
06-20-09, 7:28 am
sounds good to me. Give it a try and see where it goes.

nawaaz

MVP
06-20-09, 2:02 pm
Everything works, I mean that, every routine does...every one in the world.

But none will if you don't give them enough time, so stick with it and see how it goes.

I like 3X full body routines or push/pull set ups, personally. I just prefer training muscle groups more than once per wee- But that's just me.

prowrestler
06-20-09, 9:55 pm
db pullovers would be a sweet add, do it

whosnexttt
06-21-09, 6:44 pm
Hey all just wondering on what you guys thought of my program .. i cut out alot of "crap" ... my goal is to add some back width/thickness as well as upper pec mass..diet is check im eating about 3500 cals.. i am 5'9 198lbs. not sre of bf%

Mon- Chest/Tri
Incline BB Press 3x6
Incline DB Fly3x10
Flat DB press3x8-10
Weighted Dips (triceps) 3x8
DB Overhead Extensions 3x10
Weighted situps 2x10-12

Tuesday-Legs (*wondering if these exercsies could do it for legs)
*Squat 5x5 (straight sets)
*SLDL 5x8-10
Calf Raises 3x20

wednesday- REST

Thursday-Shoulders
DB Press 3x8-10
Upright Rows 3x8-10
Side raises superset with rear delt exercises 2x12-15
Decline Situps 3x20

Friday-rest or Back
DL 4x5 (ramped)
Bent Over Rows 4x6
Weighted Chinups 3x8
BB Curl 3x8
Incline DB Curl 3x10

Saturday rest or Back
sunday rest

everything looks good but id add some lying tricep skullcrushers, and for legs add in some leg presses or hacksquats, you wanna make your legs grow to full potential, so adding some machines stratigically will benefit you


but everything else looks pretty solid