How does this program look?

[septooth]

Its originally from the OVT program but I revised it to something I thought I'd feel more comfortable with. Still has basic setup with Compound followed by Isolation. How does it look. Should I switch any of the days around, maybe do legs or back in beggining of the week or vice versa with any of them?


Day 1: Chest and Triceps

A1. Bench press 5x5 201 no brk
A2. Decline dumbbell flies 5x5 602 2 min

B1. Incline bench press 5x5 201 no brk
B2. Cable Crossovers 5x5 602 2 min

C1. Dips 5x5 201 no brk
C2. Decline skull crushers 5x5 602 2 min

D1. Lying triceps extension 5x5 201 no brk
D2. Cable pressdown 5x5 602 2 min


Day 2: Legs and Abs

A1. Barbell squat 5x5 201 no brk
A2. Calf Raises 5x5 602 2 min

B1. Lunges 5x5 201 no brk
B2. Leg curl 5x5 602 2 min

C1. Deadlift 5x5 201 no brk
C2. Cable kickback 5x5 602 2 min

D1 Barbell ab rollout 5x5 201 no brk
D2 Cable crunch 5x5 602 2 min


Day 4: Back and Biceps

A1. Lat pulldown 5x5 201 no brk
A2. Rear delt lat raise (bent lateral) 5x5 602 2 min

B1. Bent barbell row 5x5 201 no brk
B2. Seated cable/machine row 5x5 602 2 min

C1. Barbell curl 5x5 201 no brk
C2. Dumbbell curl 5x5 602 2 min

D1. Preacher curl 5x5 201 no brk
D2. Hammer curl 5x5 602 2 min


Day 6: Anterior/Medial Deltoid and Posterior Deltoid

A1. Military press 5x5 201 no brk
A2. Incline lateral raise 5x5 602 2 min

B1. Alt. dumbell shoulder press / sit 5x5 201 no brk `
B2. Cable Front Raises 5x5 602 2 min

C1. Seated cable row to neck 5x5 201 no brk
C2. Incline rear delt raise 5x5 602 2 min

Here is the website where the origanal OVT program is incase you are wondering about the reps and tempo...http://www.t-nation.com/readTopic.do?id=459276

 

[The Shadow]

Honestly.

I dont care for it a lot:

1 - TOO MUCH VOLUME - 40 sets on day 1
2 - You wont be getting max benefit from the coumpounds by intermixing isolations



150 sets per week.


wow


It takes me 3 weeks to hit that many

 

[septooth]

This is what it looks like now..



Monday : Chest and Triceps

A1. Bench press 3x5
A2. Decline dumbbell flies 2x8-10

B1. Incline bench press 3x5
B2. Cable Crossovers 2x8-10

C1. Close grip EZ bar press 3x5
C2. Cable Pressdown 2x8-10

D1. Dips 3x5
D2. Decline skull crushers 2x8-10



Tuesday : Back and Biceps

A1. Lat pulldown 3x5
A2. Rear delt lat raise (incline or bent lateral) 2x8-10

B1. Lying barbell row 3x5
B2. Seated cable/machine row 2x8-10


C1. Preacher curl 3x5
C2. Alt dumbell curl 2x8-10

D1. Reverse barbell curl 3x5
D2. Hammer curl 2x8-10



Thursday : Shoulder / Traps

A1. Military press 3x5
A2. Side lat raise 2x8-10

B1. Alt. dumbell shoulder press / sit 3x5
B2. Cable Front Raises 2x8-10

C1. Seated cable row to neck 3x5
C2. Seated dumbell Shrugs 2x8-10



Friday : Legs and Abs

A1. Barbell squat 3x5
A2. Weighted calf raises 2x8-10

B1. Lunges 3x5
B2. Leg curl 2x8-10

C1. Smith deadlift 3x5
C2. Cable kickback 2x8-10

D1 Barbell ab rollout 3x5
D2 Kneeling cable crunch 2x8-10

 

[Andalite]

dude: ovt rules. i did it in feb this year and i went from 75 kgs @ 20% bf to 78 kgs @ 16% bf in 6 weeks.

 

[YoungIntricateMuscle]

your not going to last long with this workout

 

[Andalite]

bro, these guys dont know this workout. this is the wrong place to put this in. go to t-nation.com and read up Christian Thibaudeau's programs. read his advice to what ppl have already asked. since i have done this program and consider it to be great and i have kept journals of this on other boards like bb.com, bb.net, www.intensemuscle.com, etc ill help:

dude, i just read ur program. why the fuck are u changing it up? CT listed it as it was supposed to be done. do not change exercies and muscle groups. please go back to the original template.

Andalite

 

[septooth]

Well I think Im just gonna run this program untill I build the strength and stamina for the OVT later on if I do it....

1.) Consume 19 calories per day per pound of bodyweight (i.e. a 200 lb man will consume 3800 calories per day).
2.) Eat four meals per day combined with two shakes (one shake between meals two and three, and one right before bed).
3.) Calorie content of your meals should be heaviest in the morning and taper down throughout the day.
4.) Your macronutrient consumption should be 35/40/25 (percent protein, carbohydrates, and fats respectively).
5.) Avoid overly processed foods and refined sugars.


Monday
Bench Press: 2 sets x 5 reps
Weighted Dips: 2 sets x 10 reps
Skull Crushers: 2 sets x 8 reps
Calf Raises: 2 sets x 20 reps
Full Squats: 3 sets x 10 reps

Full squats are defined as squats with a shoulder width or narrower stance during which the trainee squats down as deeply as possible. This style ends up with the trainee's buttocks being very close to the floor at the bottom of the movement. Great care must be taken with this exercise to not bounce out of the bottom of the movement. The connective tissues of the knee could be injured if this were to occur. You must either use a spotter for this movement or have safety catches setup which will allow you to rack the bar if the movement is taken to failure (the catches should be setup just below the depth the bar will reach during the movement).

Tuesday
T-bar Rows: 3 sets x 6 reps
Dumbbell Shoulder Presses: 2 sets x 6 reps
Barbell Curls: 3 sets x 8 reps

Thursday
Bench Press: 2 sets x 8 reps
Incline Press: 2 sets x 8 reps
Skull Crushers: 2 sets x 8 reps
Deadlifts: 3 sets x 3 reps
Calf Raises: 2 sets x 20 reps

Friday
Wide Grip Chins: 2 sets x as many as possible
Curl Grip Chins: 2 sets x as many as possible
Dumbbell Shoulder Presses: 2 sets x 8 reps
Dumbbell Hammer Curls: 2 sets x 8 reps

Each of the sets listed above are what I call 'working' sets. These sets are to be taken to concentric failure (you get stuck on the rep) or very close to it. I strongly recommend training to failure, but some trainees benefit from stopping 1-2 reps short of failure.
For the first exercise per body part (with the exception of chins), you should perform 2-3 warm-up sets prior to your 'working' sets. For example, on Monday you would perform at least 2 warm-up sets of bench presses. These sets should not be taxing enough to reduce the weight you use on your working sets, but they should be sufficient to prime the body for the subsequent sets of hard effort to come. So, if you can bench press 250 lbs for 5 reps you might warm-up with 135 lbs for 10 reps followed by 195 lbs for 5 reps.
The bench press is your first exercise for chest, thus you should perform the warm-up sets. Once you have finished with the bench pressing you will not need to perform a warm-up for the dips if you choose not to do so. The pressing muscles of your upper body will be fully ready for any subsequent work. You still may wish to perform 1-2 warm-up sets for each specific movement that is up to you.
Take care to use controlled form on every set. Do not get sloppy or injury may result. The best results will be derived from injury free training.
You must train with laser-like focus. You must work as hard as possible to squeeze as much work out of yourself as is possible with each working set. The volume here may seem insufficient, but it will only be so if you allow it to be. If you train as hard as possible you will not be able to, or want to perform more work each day.

 

[Andalite]

suicide comes in different ways