a friend of mine recently gave me an outline of a routine he wants me to try with him. I think he basically took my current routine and made a few modifications on it and added days to it. Well here it is:
session 1
squats 3x4-6 OR 10x3
sldl 3x4-6
leg press calf raises 3x10
weighted crunches 3x10-15
session 2
bench press (pinkies on rings) 3x4-6 OR 10x3
seated military press 3x4-6
weighted dips 3x4-6
side laterals 3x6-8
session 3
t-bar rows 3x4-6 OR 10x3
close grip pulldowns 3x4-6
cable rows 3x4-6
db curls 2x4-6
session 4
leg press 3x4-6 OR 10x3
ham curls 3x4-6
calf raise 3x10
weighted inclined crunches 3x10-15
session 5
bench press (middle finger on rings) 3x4-6 OR 10x3
side laterals 3x6-8
close grip bench press 3x4-6
reverse pec dec 3x6-8
session 6
weighted pullups 3x4-6
db rows 3x4-6 OR 10x3
shrugs 3x6-8
bb curls 2x4-6
now since he wants me to do this with him, he catered it to me a bit...ie, no incline bench since I have a bad shoulder, and no db bench press since we both need to use like 120lb dbs to get a good workout and it's too much of a pain in the ass to use those without tiring out. So we bench on 2 sessions, but with a slightly different finger placement.
The routine would be m, t, th, and f with w and sat being cardio days and sundays off. You would just use a rotation of the sessions, so week 1 would be sessions 1-4 and then the following monday would be session 5, tuesday 6 and then back to 1 on thursday.
I like it cause it is less volume per workout which may help recovery issues....i don't like it because I am not sure about the frequency of some of the exercises. for instance, we do an overhead pressing movement something like once every 10 days (military presses). Is that enough for the front shoulder, with all the benching and other stuff? Same with the side laterals...is that enough frequency? Everything else seems ok, and the other thing is the rep schemes....we are undecided about doing 10x3 for the big exercise of the day. 10x3 is obviously not going to failure, but inevitably, you wind up going to failure at the end if the weight is heavy enough...only difference is you are doing 30 total reps as opposed to at most, 18.
so what do you guys think? Should I take him up on his offer to train together with this routine, or tell him no thanks, and stick with my own, which is currently a max-ot style routine, each bodypart once per week like this:
mon-legs
tues-shoulders/bis
thurs-chest/tri
fri-back
all opinions welcomed cause remember, it's not my routine, so if you like it great, if not, trash it, i don't care
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