hello there pls help from any pro here....

[assassin]

what about this??

DAY 1 : CHEST+DELTS(ANTERIOR,SIDE)+TRICEPS
BB FLAT PRESSES X 3 (10,8,6)
DB FLAT BENCH PRESSES X 2 (8,6)
WEIGHTED DIPS X 2-3 (8,6)
DB INCLINED BENCH PRESS X 3 (10,8,6)
DB INCLINED FLYES/CROSSOVERS X 2 (10-12)
MILITARY SEATED PRESSES X 4 (10,8,8,6)
SIDE LATERAL DB RAISES X 4 (8-12)
SKULL CRUSHERS X 2-3 (8,6)
PUSH DOWNS X 2-3 (10-12)
DAY 2 REST
DAY 3 BACK+BI+REAR DELTS+TRAPS
WEIGHTED PULL UPS X 3 (10,8,6)
SEATED CABLE ROWS X 3 (10,8,8)
BB BENT OVER ROWS X 3 (10,8,6)
ONE HAND DB ROWS X 3 (10,8,6)
BENT OVER DB RAISES X 3
BB CURLS X 3 (10,8,6)
DB CURLS/SEATED DBCURLS/INC. HIGH CURLS X 2 (8,6)
HAMMER CURLS X 1-2 (SUPER SETTING WITH REVERSE CABLE CURLS)

DAY 4 REST
DAY 5[/SIZE] LEGS + ABS + OBLIQUES + FORE ARMS
squats x 4
deads (hams) x 4
hack squats x 4
seated calf raises x 4
DAY6,7 REST
5-6 cardio 30-40 minute per week
height 172 cm weight 79 kgs goal cut(while slightly increasing muscles mass(possible as i've been lifting for just couple of months) i don't lack time i have plenty of time so i could make it a 4-5 or even 6 day split , i just need the best results,,,,, is this split and workout ok???

 

[s8nlilhlpr]

Well, I'm not a pro, but no. Looks like you copy and pasted a cookie cutter program off M&F from somewhere.

 

[assassin]

Well, I'm not a pro, but no. Looks like you copy and pasted a cookie cutter program off M&F from somewhere.

what's m&f i didn't cut any thing i designed this one but actually i want to add muscles i'm some sort of an advanced beginner

 

[anotherbutters]

i'm some sort of an advanced beginner

As far as beginners go, you seem to be an expert j/k

When I started lifting, I got a copy of Delavier's Strength Training Anatomy book because I thought it'd be great for designing the 'ultimate program'. It's a catalogue of about 100 exercises and for each one, there are fantastic drawings of all the muscles and bones involved, showing exactly what each exercise targets.

Unfortunately, simply picking a group of exercises that gives you coverage of the body doesn't make a program. There are lots of other factors involved, such as the frequency that you perform an exercise, how many sets and reps you're performing, how beneficial a particular exercise is, how frequently you increase the weight, how you manage the fatigue that you accrue from working out, etc.

Spend some time on here: http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

There's a ton of info on there about training. Take a look at the intermediate program for an example of a program with good exercise selection and frequency.

And don't knock being a beginner - that's when you'll get the biggest gains!

 

[assassin]

As far as beginners go, you seem to be an expert j/k

When I started lifting, I got a copy of Delavier's Strength Training Anatomy book because I thought it'd be great for designing the 'ultimate program'. It's a catalogue of about 100 exercises and for each one, there are fantastic drawings of all the muscles and bones involved, showing exactly what each exercise targets.

Unfortunately, simply picking a group of exercises that gives you coverage of the body doesn't make a program. There are lots of other factors involved, such as the frequency that you perform an exercise, how many sets and reps you're performing, how beneficial a particular exercise is, how frequently you increase the weight, how you manage the fatigue that you accrue from working out, etc.

Spend some time on here: http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

There's a ton of info on there about training. Take a look at the intermediate program for an example of a program with good exercise selection and frequency.

And don't knock being a beginner - that's when you'll get the biggest gains!

thnx but i really lack practical experience... i have some good amount of knowledge in bb nutrition and training and tactics but no practical experience ,, i never had a trainer ,, just read tons of articles and books for those whole months i've been reading but that doeasn't make lot f sense as u must try ur self to go to the next level

 

[b fold the truth]

Can you give us an idea on your height, weight, years training, lifts, age, etc...

 

[assassin]

Can you give us an idea on your height, weight, years training, lifts, age, etc...

172 cm tall, 79 kg weight, 7 months training bf=20%

bench press=90 kg 8 reps

squats= the first time i did squats in my life was the last week it was 85 kg 8 reps

dead lift= first time to do dead lifts too was last weak i used 75 kgs for 10 reps

bent over barbell row= 60 kg 6 reps

(1 kg = 2.2lbs ) 1 inch = 2.54 cm

 

[xblitz44x]

anotherbutters gave some great advice. I suggest following that link he gave you. Take the time to read all of the articles on the site.

If you want an example program, to eliminate any reading you'd have to do, you could try something like this:

Monday:
Deadlift
Light Effort Squat
Calfs

Tuesday:
Bench
Bent Barbell Row
Dips
Chinups

Thursday:
Heavy Squat
Shrugs
Calfs

Friday:
Bench
Bent Barbell Row
Push Press (or military press)
Chinup

I just got finished 9 weeks with a program very similar to the above and made some pretty nice gains. One of our EliteFitness members, djeclipse, is on one of his last weeks following the single-factor 5x5 program and has had great success. Here is the link to his journal: Click here. Read from the beginning and pay attention to how he gradually increases his weights; only 5 lbs each week but in a month that is 20 lbs.

My old journal can be found here

Good luck!

 

[overcome73]

Build your program around the core movements" Bench, Squat, Deadlift. Add in Chins, Rows and Dips and that is all you need. Forget about cable movements and all that garbage. Eat like you are pregnant with twins and train 3-4 days a week and you will grow considerably.

 

[assassin]

Build your program around the core movements" Bench, Squat, Deadlift. Add in Chins, Rows and Dips and that is all you need. Forget about cable movements and all that garbage. Eat like you are pregnant with twins and train 3-4 days a week and you will grow considerably.

DAY 1 : CHEST+DELTS(ANTERIOR,SIDE)+TRICEPS

BB FLAT PRESSES X 3 (10,8,6)/DB FLAT BENCH PRESSES X 3 (10,8,6)
WEIGHTED DIPS X 3 (8,6)
DB INCLINED BENCH PRESS X 3 (10,8,6)
DB INCLINED FLYES/CROSSOVERS X 2 (10-12)

MILITARY SEATED PRESSES/db seated shoulder presses X 4 (10,8,8,6)
SIDE LATERAL DB RAISES X 3 (8-12)

SKULL CRUSHERS X 2 (8,6)
PUSH DOWNS X 2 (10-12)

DAY 2 REST

DAY 3 BACK+BI+REAR DELTS+TRAPS

WEIGHTED PULL UPS X 3 (10,8,6)
SEATED CABLE ROWS/vertical cable close grip pulldown X 3 (10,8,8)
BB BENT OVER ROWS X 3 (10,8,6)
ONE HAND DB ROWS X 3 (10,8,6)

BENT OVER DB RAISES (rear delts)X 2-3

BB CURLS X 3 (10,8,6)
DB CURLS/SEATED DBCURLS/INC. HIGH CURLS/cable high curls X 2 (8,6)
HAMMER CURLS ss*reverse cable curlsX 1

upright rows ss* db shrugs x 2




DAY 4 REST

DAY 5 LEGS + ABS + OBLIQUES + FORE ARMS

squats x 4 (12,10,10,8)
dead lifts[hams+lower back] x 4 (12,10,10,8)
hack squats x 3 (12,10,8)
seated calf raises x 4 (25,20,15,12)

DAY6,7 REST


what about this???