xjohanx Posted June 22, 2007 Share Posted June 22, 2007 the idea is to really stimulate growth by hitting every muscle group twice a week, once hard and once light. i go for 4-8 reps every set except when it comes to legs and calves where i do 10+, every excersise i do for 3 sets. Monday. Hard triceps & shoulders, light chest & legs SquatsNarrow grip bench pressesSide lateral raises Incline dumbell press Cable front raisesBent over lateral raisesCable pushdownsShoulder presses Tuesday. Hard biceps, light back & calves Bent over barbell row (sup grip)CalfpressHammercurlsEZ curlsDumbell curls Thursday. Hard chest, light triceps, front delts & legs Incline dumbbell pressesSquatsDumbbell bench pressesDips (since my gym doesn't have a belt this becomes a high rep excersise)Dumbbell flyesLeg curls Friday. Hard back, light biceps, calves, mid and rear delts Chins (here i will do as many as i can for three sets, often around 8-12)Bent over barbell rowsLat pull downs (v-grip)CalfpressUpright rows I know that the triceps gets hit pretty hard on thursdays and biceps on fridays but i think it will work out fine.Due to an old injury i can't do deadlifts. Hopefully my back is okay by this fall so i can do a real hardcore routine. please comment, criticize and give me ideas. Link to comment Share on other sites More sharing options...
Odidnetne Posted June 22, 2007 Share Posted June 22, 2007 A 5 day a week training program sounds pretty good, and you have a lot of compound exercises in there, as opposed to some people at the gym who just use machines, so it looks pretty good. Link to comment Share on other sites More sharing options...
markc7 Posted June 22, 2007 Share Posted June 22, 2007 I may be missing something here. Correct me if I'm wrong, but are there any abs/core exercises in your routine? Link to comment Share on other sites More sharing options...
xjohanx Posted June 23, 2007 Author Share Posted June 23, 2007 damn mark. i just realised it before i read your reply. i don't work my lower back because of an injury. hopefully i can start deadlifting and such this fall. the abs i do light, bodyweight, about two times a week or when i feel like it. often i do hanging leg lifts and crunches. thanks for replying. really appriciate it. Link to comment Share on other sites More sharing options...
wannalift Posted July 2, 2007 Share Posted July 2, 2007 don't start deadlifting until you get your back in shape. do back hypers or reverse hypers as soon as you can. Link to comment Share on other sites More sharing options...
Guest Posted July 2, 2007 Share Posted July 2, 2007 You really can have growth working each muscle group hard twice a week. I did it working each group 3-4 times a week(didn't rest often but when I did I really rested...I also ate tons). I think you will grow much faster doing it this way. As for abs I think they should be part of every day's workout. They should really be a part of the warmup. Maybe not intense every day but its good to wake them up and get them ready for lifting. Link to comment Share on other sites More sharing options...
xjohanx Posted July 2, 2007 Author Share Posted July 2, 2007 thanks for the tip guys. wannalift: what's reverse hypers and back hypers? Link to comment Share on other sites More sharing options...
Trev Posted July 2, 2007 Share Posted July 2, 2007 Yeah, I second the abs every workout idea. I do abs almost every day to some degree. It's the one muscle group that can take it. Link to comment Share on other sites More sharing options...
Guest Posted July 3, 2007 Share Posted July 3, 2007 I do 1000 ab reps every day and my abs are only stronger for it. Its not even hard anymore. Link to comment Share on other sites More sharing options...
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