How's this A/B Workout Look?

[tom5933]

Each body part gets hit 3 times every 2 weeks and the best exercise for each part is hit in the beginning of 1 workout a week. Hard to explain but just look at the pic I attached. Reps change every 2 weeks, combo of low/high reps for each exercise that has worked well for me in the past. Do you think the volume is enough?

http://i113.photobucket.com/albums/n232/tom5933/T35.jpg

 

[tom5933]

Anyone care to comment?

 

[oso0960]

I don't think I quite understand the layout. How many sets per exercise? How do you progress? The exercises themselves look good.

EDIT: I dislike week 2's friday. I guess they would be called the B3 workout.

 

[tom5933]

4 Sets Per Exercise. The reps for the main exercises are listed right next to where it says the Week number. Progress by just going up in weight when it feels like I could get another rep. I'll look into the friday. How do you like the volume? You think it's enough per day or not enough? Every set is basically to a rep before failure, squeezing that last one out.

 

[tom5933]

Bump

 

[oso0960]

Okay, I undestand it. I took a closer look at it and I have a couple concerns:

- you need more upper back exercises. I have no idea what CG PD's are. Get rid of concentration curls and add in chins. Ideally, You should be pretty close to having just as many pushing exercises (benching) as you do pulling exercises (rows,pullups) give or take 1 or so either way. That way you won't have to worry about muscle imbalances.

- You have 2 lower body days and 4 upper body days...generally. If your lower body lags, change it to 3 upper, 3 lower. If you need more work on your upper body that's fine then. DON'T NEGLECT THE LEGS THOUGH!

- Change your rep sequence. Instead of going from 3, 15, 5, 12, start with the heaviest and work your way to the lightest. For example: 3, 5, 12, 15. You can benefit more from post-activation potentiation that way..which is probably what you say your body is responding best to..Plus you won't be too fatigued during your heavy set of 5.

- Don't worry about volume. As long as you progress, you're fine.

- Personally, I like 3 compound exercises (bench, squat, chins) per workout when doing 3x week, then a couple of assistance exercises (curls, skulls). Of course you can have a day dedicated to upper body and a day dedicated to lower body. Just make sure that most of your training is from compound exercises and not the fluff.

 

[tom5933]

Thanks soooo much for that bro, it's exactly the type of feedback I was looking for. I made a few changes to the exercises. Added in some more pulling and leg exercises.

http://i113.photobucket.com/albums/n232/tom5933/EditedT35WOs.jpg

 

[future]

Try it and see.

 

[oso0960]

Good job, that's a great improvement!

 

[tom5933]

Thanks a lot man, I really appreciate your help. Your advice was exactly what I was looking for. Thanks again!