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cageddemon
New member
Hi it goes like this
..as readin through loads of stuff on this board ,i got prety much confused as wat training schedule shd i follow cuz .I've been training double parts on a day from last 4 months[ iknow i'm still a novice] which something like this :[remember i was juicing for last 8 weeks on & 4 weeks off]
MONDAY-CHEST
-PUSH UPS-2*10 PULL OVERS-2*10
1]FLAT BENCH PRESS 1]FRONT PULL DOWN-
2] INCLINED PRESS - 2]SEATED ROWING
3]DUMBELL FLY 3]MACHINE T-BAR
- 4]PULL OVER 4]ONE ARM DUMBELL ROW
5] DECLINE PRESS
6] DECLINE DUMBELL PRESS
7] DUMBELL CROSS OVER
TUESDAY-LEGS SHOULDERS
1]FRONT SQUAT 1]FRONT BARBELL PRES
2]BACK SQUAT 2]BACK BARBELL PRESS
3]LAYING LEG CURL 3] ALTERMATE DUMBELL PRESS
4]LEG EXTENTION 4] ROTATING SHOULDER SHRUGS
WEDNESDAY-BISCEPS TRICEPS
1]CONCENTRATION CURLS 1]MACHINE PULLY PUSH DOWN
2]BARBELL CURLS 2]LAYINGCAMBERED BAR TRICEPS
3]PREACHER CURLS 3]TRICEPS EXTENSION
4]DUMBELL CURLS 4]DUMBELLSINGLE ARM
5]HAMMER CURLS
but now i think i was overtraing myself & won't expect much gains from this type of training programe so i've decided to go for 3 day split
which is somthing like this
Day 1 - shoulders & bis
Day 2 - legs
Day 3 - off
Day 4 - chest & tris
Day 5 - back
Day 6 - off
Day 7- off
cuz i'm livin in new delhi -INDIA, & the summers have started here so i think 3 day split wld b ok .now ques :will 3day split wld be enough to build quality mass as expected, secondly do winters or summers have any effect on the body I mean that one shld do more in winters & less in summers, thirdly r those excercises too much for single part or shld i scratch anyone of 'em & PLZ suggest wat pryamid shld i follow to attain mass.AS I'm on high protien & low carb diet Advice from senior membs would b apperciated .Plz only genuine advices cuz its my body so no kinda risk . [ novices like me plz stay away]
CAGEDDEMON
..as readin through loads of stuff on this board ,i got prety much confused as wat training schedule shd i follow cuz .I've been training double parts on a day from last 4 months[ iknow i'm still a novice] which something like this :[remember i was juicing for last 8 weeks on & 4 weeks off]
MONDAY-CHEST
-PUSH UPS-2*10 PULL OVERS-2*10
1]FLAT BENCH PRESS 1]FRONT PULL DOWN-
2] INCLINED PRESS - 2]SEATED ROWING
3]DUMBELL FLY 3]MACHINE T-BAR
- 4]PULL OVER 4]ONE ARM DUMBELL ROW
5] DECLINE PRESS
6] DECLINE DUMBELL PRESS
7] DUMBELL CROSS OVER
TUESDAY-LEGS SHOULDERS
1]FRONT SQUAT 1]FRONT BARBELL PRES
2]BACK SQUAT 2]BACK BARBELL PRESS
3]LAYING LEG CURL 3] ALTERMATE DUMBELL PRESS
4]LEG EXTENTION 4] ROTATING SHOULDER SHRUGS
WEDNESDAY-BISCEPS TRICEPS
1]CONCENTRATION CURLS 1]MACHINE PULLY PUSH DOWN
2]BARBELL CURLS 2]LAYINGCAMBERED BAR TRICEPS
3]PREACHER CURLS 3]TRICEPS EXTENSION
4]DUMBELL CURLS 4]DUMBELLSINGLE ARM
5]HAMMER CURLS
but now i think i was overtraing myself & won't expect much gains from this type of training programe so i've decided to go for 3 day split
which is somthing like this
Day 1 - shoulders & bis
Day 2 - legs
Day 3 - off
Day 4 - chest & tris
Day 5 - back
Day 6 - off
Day 7- off
cuz i'm livin in new delhi -INDIA, & the summers have started here so i think 3 day split wld b ok .now ques :will 3day split wld be enough to build quality mass as expected, secondly do winters or summers have any effect on the body I mean that one shld do more in winters & less in summers, thirdly r those excercises too much for single part or shld i scratch anyone of 'em & PLZ suggest wat pryamid shld i follow to attain mass.AS I'm on high protien & low carb diet Advice from senior membs would b apperciated .Plz only genuine advices cuz its my body so no kinda risk . [ novices like me plz stay away]
CAGEDDEMON
