OPINIONS On My New Program...

[MonStar1023]

1- chest/triceps
2- legs
3- rest
4- back/biceps
5- delts/traps
6- rest
7- rest

:thumbup::thumbup:

chest/triceps
weighted dips 2 sets 6/8

2 supersets:
pec-deck flyes 8/10
flat DB presses 6/8

lying BB ext. 2 sets 6/8

1 superset:
one-arm DB overhead ext. 8
one-arm cable pressdowns 8

legs
leg presses 2 sets 6/8

2 supersets:
leg ext. 8/10
smith-machine squats 6/8

seated leg curls 1 set 8

2 supersets:
leg press calf raises 15
seated calf raises 15

back/biceps/forearms
curl-grip chins 2 sets 6/8

1 superset:
crossbench DB pullovers 10
v-bar pulldowns 8

bentover t-bar rows 2 sets 6/8

1 superset:
one-arm DB rows 8
standing one-arm cable pulls 8

standing BB curls 2 sets 6/8

1 superset:
one-arm DB preacher curls 8/10
one-arm cable curls 8/10

2 supersets:
standing reverse BB curls 8/10
wrist-roller (failure)

delts/traps/abs
seated BTN presses 2 sets 6/8

2 supersets:
seated DB side-laterals 8/10
wide-grip upright rows 8/10

2 supersets:
dynamic BB shrugs 6/8
DB shrugs 6/8

... Looking for some HONEST opinions on this program please. Constructive criticism is exactly what I need. Both on the exercises, reps, and the split itself.



... By the way for almost every bodypart, the first exercise, the one thats NOT a superset, is going to be my guage from week to week. This way Ill know if I am progressing or not strength wise.

 

[MrMuscle]

yeah ok..the basic line in the program is much the same as mine. you do a heavy basic exercise at the begining. and then yo have different supersets. supersets are great..but i cant say i would have ever come up wit that stuff myself.

does this form of training have a name?

 

[MonStar1023]

MrMuscle-
Haha nah I dont think so. MonStar Training maybe. I just came up with this based on personal preferences and based on what I used to do when I started working out with I was 12-13. I would SS everything. I acheived awesome gains too I dont know why I ever stopped.

What about one-arm cable pulls? Should I do them seated or standing? If standing where should I adjust the cable to?

 

[MrMuscle]

if it works then go for it..Havoc helped my device this split though..wich im starting tomorrow..i think its gonna kick major ass

Day 1: Chest
(A)Incline Press, Flat Dumbell Presses, Incline Flyes, Flat Machine Presses
(B)Bench Press, Incline Dumbell Presses, Flat Flyes, Cable Crossovers

Day 2: Abs/Calves- pick 8 ab exercises, 4 that target the upper, 4 that target the lower. Standing Calf Raises and Donkey or Single leg calf raises, stick with high reps (25 reps), do around 8 - 10 sets, Calves is the only thing you will not have an A or B workout for.

Day 3: Back
(A)Deadlifts(no excuses, go light if you have to, high reps), Seated Cable Rows, T Bar Rows(B) Bent Over Rows, Dumbell Rows, Pullups with bodyweight then move to assisted

Day 4: Shoulders
(A)Dumbell Presses, Standing Laterals, Rear delt machine
(B)Single Cable Laterals, Seated Shrugs, Bent over laterals(no pushing movements in workout B)

Day 5: Bi's/Tri's
(A)Barbell Curls/Skull Crushers, Seated Dumbell Curls/Reverse Pushdowns, Machine Curls/Single Tri Extension.
(B)Cable Curls/Rope Pushdowns, Incline Curls/Inner Grip Pushups, Concentrations Curls/Dips(everything is supersetted)

Day 6: Legs
(A) Front Squats, Hack Squats, Lying Leg Curl, Extensions, Stiff LDL
(B)Leg Press, Lunges with some type of weight, Extensions, single leg curls, seated leg curls
*fit in some brutal sets of 30 reps with some seated calf raises(maybe 4 sets of 30) and 3 -4 sets of 20 on the leg press(for calves).


1 basic exercise rev. pyramiding 4 reps-8 reps -12 reps
the rest of the exercises 3 sets 10-15 reps

 

[MonStar1023]

Damn thats a LOT of volume...



... What about those one-arm cable pulls?

 

[MrMuscle]

alot of volume? how so?? the A and B are two different weeks...i do all the A stuff one week and then all the B stuff.


seated one arm cable pulls has to bee the choice...standing means either doing them from a pulldown attatchmen, and i dont think that angle would do you any good. or from a low attatchment..and that would make you bend over..nah, do it seated.

 

[MonStar1023]

MrMuscle-
I am thinking about doing it with a cable crossover station, maybe around knee or waist level and pulling it to my waist.

 

[110%]

you dont seem to use many sets, for ex only 1 set for hamstrings and 3 for bis and tris works for you? in my opinoin maybe a little more sets.

 

[SSAlexSS]

1- chest/triceps
2- legs
3- rest
4- back/biceps
5- delts/traps
6- rest
7- rest

:thumbup::thumbup:

chest/triceps
weighted dips 2 sets 6/8

2 supersets:
pec-deck flyes 8/10
flat DB presses 6/8

lying BB ext. 2 sets 6/8

1 superset:
one-arm DB overhead ext. 8
one-arm cable pressdowns 8

legs
leg presses 2 sets 6/8

2 supersets:
leg ext. 8/10
smith-machine squats 6/8

seated leg curls 1 set 8

2 supersets:
leg press calf raises 15
seated calf raises 15

back/biceps/forearms
curl-grip chins 2 sets 6/8

1 superset:
crossbench DB pullovers 10
v-bar pulldowns 8

bentover t-bar rows 2 sets 6/8

1 superset:
one-arm DB rows 8
standing one-arm cable pulls 8

standing BB curls 2 sets 6/8

1 superset:
one-arm DB preacher curls 8/10
one-arm cable curls 8/10

2 supersets:
standing reverse BB curls 8/10
wrist-roller (failure)

delts/traps/abs
seated BTN presses 2 sets 6/8

2 supersets:
seated DB side-laterals 8/10
wide-grip upright rows 8/10

2 supersets:
dynamic BB shrugs 6/8
DB shrugs 6/8

... Looking for some HONEST opinions on this program please. Constructive criticism is exactly what I need. Both on the exercises, reps, and the split itself.



... By the way for almost every bodypart, the first exercise, the one thats NOT a superset, is going to be my guage from week to week. This way Ill know if I am progressing or not strength wise.

The best bodybuilding workout is something like this


workout 1 - legs, back
workout 2 - chest shoulder abs

split

monday - workout 1
tuesday - workout 2
wednesday - workout 1
thursday -workout 2
friday - workout 1
saturday - workout 2
sunday - either off day or start thge cycle again.

Since it is high frequncy you shoud keep your set volume low at 15-20 sets per workout.


I stopped being afraid and that workout is awesome! Damn I feel such a pussy for taking sunday off....

Give that workout a try! It is very good for mass/strength!


I gain the most strength when I train the bodypart 2-3 times per week.

Hope that program helps!

 

[Lord_Suston]

Where's the Deads and the Squats...


Looks pretty good But I like a little more volume myself, just post the results to see if this routine really works.. ( not a knock just a request)