View Full Version : New program. Your thoughts?

04-19-10, 4:15 pm
Hows it look?

Day One - Legs

Barbell Squats: 3x5, 2x10 add 5 lbs. each week you successfully complete 3x5 of a certain amount. 2x10 should be 65% of that number.
Leg Extensions 3x12-15
Leg Curl 3x10-12
Stiff Leg Deadlift with Dumbbells 3x10
Standing Calf Raises 4x12

Day Two - Chest/Tri's

Barbell or Dumbbell Bench: 3x10-12, add 5 lbs. each week when you can successfully complete 3x10-12 with a certain weight
Dumbbell Incline Bench: 3x8-10
Cable Crossovers or Flat Dumbbell Flies: 3x10-12
Dips: 3xfailure
Triceps Pushdowns: 4x12-15
Skullcrushers: 2x6-8

Day Three - Back/Bi's

Barbell Bent Over Rows: 4x6-8
Dumbbell Rows: 2x10-12
Lat Pulldowns: 3x8-10
Pull-Ups: 3xfail
Barbell Curl: 3x10
Dumbbell Hammer Curl: 2x8
Seated Calf Raises: 4x12

Day Four: Shoulders

Clean and Press: 3x7
Seated Dumbbell Over Head Press: 4x10, go up in Dumbbells each week when you can complete the 4x10
Rear Delt Machine: 5x15
Dumbbell Side Laterals or Cable Laterals: 3x10
Dumbbell or Barbell Shrug: 3x8-10

You may use 2-3 off days during the week. Use them at your discretion. Preferably after Back/Bi's day and after Shoulders day.

Ab Training

You will do Abs 4 days a week. Choose one of the following combos to do on those days:

Combo 1
4 supersets of 12-15
Weighted Sit-ups
Russian Twists with Medicine Ball

Combo 2
3 supersets of 10-15
Sprinter Sit-ups
Toe Touches
Hip Raises

Combo 3
3 supersets of
Side Planks
Weighted Cable Crunces

Jump Training

One day a week, do one of the following, preferably NOT on your leg day.

Broad Jumps 8x3
Box Jumps 8x4


You will be doing cardio 3-4 times a week at intervals. Warmup for 5 minutes or so then do 10 minutes of intervals consisting of a 45 second jog and 15 second sprint for each minute. Use a treadmill, outside, bike, eliptical, anything cardio related.

04-19-10, 6:39 pm
The setup looks fine but honestly I wouldn't do so many work sets that way.

Personally, if I can lift a weight 10 times, I add enough weight to the bar so that I can only lift it 5 or 6 times and then I keep going until I can hit it for 10. Waiting until I can do a weight for 3 entire sets of 10 reps, only to add 5lbs?

If I can do 3x10 with a weight, I could likely add 25-50lbs to get me back down in the 6-8 range.

Don't afraid to challenge yourself man.