Demon Dan - hypertrophy program...

[The Shadow]

Ok - new, more conventional program:

Monday -

Flat Bench 4 sets of 12-6 reps
Incline Fyles 3 sets of 10-12 reps(2 second pause on stretch)
Pec-dec or Cable Crossover - 3 sets of 10-12 reps (2 second hold on contraction)

Tues - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Leg Curls - 3 sets of 10-12 with pause on contraction

Thur - Shoulders

Military Press 4 sets of 12-6 reps
Incline Lateral Raises 3 sets of 10-12 with 2 second pause at stretch
Behind the back side cable laterals - 3 sets of 10-12 with 2 second pause at contraction

Fri - Arms

Barbell/Preacher Curls 4 sets of 12-6
Incline Curls - 3 sets of 10-12 with 2 second pause at stretch
Concentration Curls 3 sets of 10-12 with 2 second pause at contraction
Dips 4 sets of 12-6
Dumbell French Press - 3 sets of 10-12 with 2 second pause at stretch
Kickbacks - 3 sets of 10-12 with 2 second hold at contraction


Pretty straight-forward. Post up if you have questions.

 

[bigdelt69]

Perhaps it would be usefull to switch between this and the traditional "Old School"routine every 12 weeks or so.

 

[ZenMachine]

Corn,

How would regular deadlifts fit into this workout.

I am currently experiencing a love/hate relationship with the deadlifts and wouldn't want to take them out.

Zen

 

[b fold the truth]

Training 5 days a week...especially 5 days straight...is the main problem I see in this routine.

B True

 

[Demon Dan]

THanks

Thanks Cornholio.

I must admit I was expecting a 4 day split, with the 5 day more suited to cutting up.

Basically I've just finished a mini-bulking cycle and I've got a target date of mid August to get nice and lean - not competition lean, just lean. So I have 3 months.

So should I now run this program for 12 weeks and start cardio along side, or do I do this for 4 or 6 weeks and then change to something different? I'll be running assisted for the last 8 weeks.

Thanks again!

 

[The Shadow]

Training 5 days a week...especially 5 days straight...is the main problem I see in this routine.

B True

It's not as bad as it seems.

Although you are doing weights 5 days a week, the systematic overtraining is not evident until a few weeks on the program. I follow this very split(or similar) at least 3 times per year. Makes a nice change from the 3 day program especially as the extra days on the weights will strip a little fat.


Dan - try for 6 weeks and you will know if you need to switch up. Unless you NEEd to lose a lot of bf - cardio is not really necessary as long as diet is good.

Zen - are you referring to low rep or the higher rep deads?

 

[ZenMachine]

Zen - are you referring to low rep or the higher rep deads?

Would one or the other have a better place in this workout?

Zen

 

[The Shadow]

Would one or the other have a better place in this workout?

Zen

Heavier if sore joints are not a problen

keep the 5x5 and drop a set on every other back exercise.

Then swith shoulder and back days

 

[The Shadow]

Or simply move legs to fri and shift everyhting up a day

 

[b fold the truth]

I hear ya Corn...I just like having a few days each week to relax and only do AR work if I want to. It not only allows me to relax a bit but it also gets me "antsy" to get back into the gym...lol

B True

 

[The Shadow]

I hear ya Corn...I just like having a few days each week to relax and only do AR work if I want to. It not only allows me to relax a bit but it also gets me "antsy" to get back into the gym...lol

B True

LOl

True - I like the program because you can be in and out in under 30 minutes......I understand you though.

 

[Demon Dan]

Dan - try for 6 weeks and you will know if you need to switch up. Unless you NEEd to lose a lot of bf - cardio is not really necessary as long as diet is good.

Sorry if I'm being thick but what do you mean by "switch up"?

From the diet point of view I'm looking at p/c/f ration of about 55/30/15.

For the last 6 weeks I'll probably try and vary the carbs over a 4 or 5 day period from 30% to 0% and back.

I'm currently about 85kg hoping to get to low 70's. I'll vary cals according to how my weight's doing...

 

[Demon Dan]

Bump...

 

[The Shadow]

...meaning try the w/o program for 6 weeks and then re-evealuate if you need to change the training routine