Comments Welcome

[Spencer]

Hi all

I thought I might run my workout program passed you guys/gals and see what you think, good or bad!!

5 Minute warmup prior to each workout day on Bike(legs) or X-Trainer(all others).

All sets got to complete failure.

Tuesday : Back + Chest (60-70 minutes)

Army style Chin-ups (5 sets) rep to fail
Cable Back Fly (3 sets) 6-8 reps
Decline Olympic Press (5 sets) 4-6 reps
Cable Chest Fly (3 sets) 6-8 reps

Wednesday : Legs + Abs (60-70 Minutes)

Smith Squats (5 sets) 10-12 reps
Incline Leg Press (3 sets) 10-12 reps
Rope Cable Crunches (3 sets) 10 reps
Rope Cable Obliques (3 sets) 10 reps
Smith Calf Raises (3 sets) 10-12 reps

Thursday : Shoulder + Tri + Forearm(70 Minutes)

Smith Seated Shoulder Press (5 sets) 6-8 reps
Shrugs (3 sets) 10-12 reps
Narrow Dips (5 sets) rep to fail
Single Arm D/B Tri Extension (3 sets) 6-8 reps
2 x 3 sets of Forearm Curls/Twists

Friday : Rest

Saturday : Chest + Back + Abs (60-70 minutes)

Olympic Decline Press (5 sets) 4-6 reps
Incline D/B Press (3 sets) 4-6 reps
Chin Ups (5 sets) rep to fail
Row (3 sets) 10-12 reps
Rope Crunches/Obliques (3 sets) 10 reps

Sunday : Shoulders + Bi + Forearm (70 Minutes)

O/H Shoulder Press (5 sets) 6-8 reps
Standing Barbell Pull Ups (3 sets) 8-10 reps
Concen Curls (3 sets) 6-8 reps
High Cable Curl (3 sets)
2 x 3 sets of Forearm Curls/Twists

Monday : Rest


This workout currently gives me the following

Legs x 1
Chest x 2
Back x 2
Shoulders x 2
Abs x 2
Forearms x 2
Biceps x 1
Triceps x 1

I do this routine for 4-6 weeks then have 1 week off, then change the exercises for different ones, then on the 3rd rotation I do a light weight high rep routine for 2-4 weeks

I have tried to make a program thats intense for a short time, aiming for around the 60 - 75 minute mark.

I don't know wether to keep this program and or adapt it or change it to a completlly different style, what do you think ?

Be gentle !!

[Fudomyo]

It's certainly complete.

Though I'd argue that you really have more like 4-5 days of triceps. You are close to over training, but you take off a week and then go back easy, so it might work well. I'd still tri for less pressing all the time.

So what's the scoop? How's it working out so far?

Fudo

[Spencer]

My shoulders are going great guns, a couple of months back, I used to press 45lb dumbells 9 times and just couldnt seem to master 50lb dumbells, every time I tried them I was just so unstable to be safe so carried on with 45's but have now found since starting this routine I have gone from 45's in one week to 55lbs and still shoulder pressing 7 reps, quite stable too. I may try 60lbs next week


My objective is to increase my bench press max.

Current body weight is 85kg (187lbs)
Height about 5' 10

I currently press max 87.5kg(192.5lbs) I seem to be stuck at this weight for the last 8 months, although I have only been doing this new routine for 3 months, my working weights are increasing but the max just won't move up. any suggestions here would be helpfull.

The protein I have been taking sux, bady f0rtre$$ (dont want to be done for liable), so I have just changed to prolabs to see if that helps, I am taking one with breakfast 8am one about 11am with a cereal bar for carbs then lunch about 12.15pm(1pm on non training days), then on workout days I workout usually about 2 so have another protein at end of workout about 4.30pm, evening meal is about 6.30pm then last thing before bed I have one more protein. On non training days I wouldn't have the protein at 4.30pm

What do you think ?

[Spencer]

Just tried 60lbs yesterday on shoulder press.

Man i'm happy, I smiled all day long!!

Got 6 reps and nearly the 7th

[Spencer]

Wasn't a fluke got 7 reps on the 60's this time

Big Up To Me