xveganjoshx Posted June 28, 2007 Share Posted June 28, 2007 Check this split out. I've been using it for a long time now (in one form or another) and it has consistently given me good results. The exact number of sets is variable; sometimes I only do 2 working sets of a given exercise if I'm using heavy weights/lower reps (5-6 reps to failure). Usually I do three sets, and keep the reps in the 8-9 range until failure. This is completed within 7-8 days. Sometimes I do one day on and one day off, sometimes 2 on, 1 off. It depends how I feel and what I have to do other than train. Any feedback or comments would be appreciated. CHEST/TRIS3 sets Flat Barbell Bench Press2 sets Incline DB press1 set High Rep Flat DB Press2 drop sets Flyes2-3 sets Dips3 sets Decline BB Press3 sets Tricep Pushdowns BACK/BIS2 sets Pullups3 sets Seated Cable Row3 sets Lat Pulldowns3 sets Bent Over DB row2 sets T-bar rows2 sets Preacher curls2 sets Olympic Bar curls LEGS3-4 sets Full Squat3 sets Leg Press2 sets Wide Hack squat2 sets Narrow Hack squat1-2 sets Hack squat lunges3 sets Lying Hamstring curls3 sets Leg extensions2-3 sets seated/standing Hamstring curls BIS/TRIS/SHOULDERS/TRAPS3 sets Clean and Press3 sets Olympic Bar curls2 sets Seated shoulder Press3 sets Preacher curl drop sets3 sets Overhead Tricep extensions3 sets Hammer curl/DB curl variations3 sets Tricep Pushdowns3-5 sets of Shrug variations Calves every workout day during rest timesTarget workout length: 90 minutesCardio and abs during off days Link to comment Share on other sites More sharing options...
wannalift Posted June 29, 2007 Share Posted June 29, 2007 jack of all trades = master of none. basically i think you are doing too many different exercises. while in theory it seems like a good idea, it usually is not in practice. cut your number of exercises in half and rotate them in and out every 3 weeks or so. it just seems like you are tying to do the same thing 3 different ways on many of those days. 90 minutes is too long also. you'll stop being productive after 45 minutes or so. Link to comment Share on other sites More sharing options...
Odidnetne Posted June 29, 2007 Share Posted June 29, 2007 Aside from wannalift's advice, I'd say to up your pull ups to more than 2 sets, and do those on your days off too. My back was at it's peak doing lots of pull ups. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now