Sean_Warrior
07-29-10, 7:46 am
Just thought id post this up here.
after a long time using a 4 days split i was a bit aprihensive about doing a workout like this.
But it has been really productive. ive come out of the rut i was in the Chest and Arms.
Im doing the routine in a HIT fashion using Forced, Negatives and Drop sets where needed.
a sample workout out would be.
1-2 warm ups sets before compound movements
Incline Press - x2 Sets 6-10 reps
Flat Flys - x2 Sets 6-10rep
Chins - x2 Sets 6-failure
Barbell Row - x2 sets - 4-6reps
Smith Machine OH Press - x2 Sets 6-8 reps
DB Seated Lat raise - x2 sets 6-8 reps
Barbell Curl - x2 Sets 6-8 reps
Close Grip - x2 sets 6-8 reps
Leg Ext - x2 sets 10-15reps
Toe raises - x4 50-100
This seems alot but with the sets and the shortended rest periods it doesnt take that long. with a workout partner this take me about 45-50 mins.
The exercieses ive been changing every workout. swapping incline for flat, barbells for dumbells etc.
this has been working pretty well for me, ive been doing monday,thursday and sunday leaving 2 days rest time with it. if ive workout in the am, i have only left 1 day on some occassions if im recovered enough.
is anyone else doing something similar and getting decent results???
after a long time using a 4 days split i was a bit aprihensive about doing a workout like this.
But it has been really productive. ive come out of the rut i was in the Chest and Arms.
Im doing the routine in a HIT fashion using Forced, Negatives and Drop sets where needed.
a sample workout out would be.
1-2 warm ups sets before compound movements
Incline Press - x2 Sets 6-10 reps
Flat Flys - x2 Sets 6-10rep
Chins - x2 Sets 6-failure
Barbell Row - x2 sets - 4-6reps
Smith Machine OH Press - x2 Sets 6-8 reps
DB Seated Lat raise - x2 sets 6-8 reps
Barbell Curl - x2 Sets 6-8 reps
Close Grip - x2 sets 6-8 reps
Leg Ext - x2 sets 10-15reps
Toe raises - x4 50-100
This seems alot but with the sets and the shortended rest periods it doesnt take that long. with a workout partner this take me about 45-50 mins.
The exercieses ive been changing every workout. swapping incline for flat, barbells for dumbells etc.
this has been working pretty well for me, ive been doing monday,thursday and sunday leaving 2 days rest time with it. if ive workout in the am, i have only left 1 day on some occassions if im recovered enough.
is anyone else doing something similar and getting decent results???