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WildGuy30
New member
I am just getting back into working out after a three year layoff. I have always followed the 'Weider System' and have shown decent results in the past, but the technology in the program doesn't seem to have changed in 20 years. I am just wondering what everyones thoughts are on it? What should I change or is there another system I should be following?
The first three months goes like this:
MONDAY
BENCH PRESS
FLYE
LAT RAISE
BEHIND NECK PRESS
SQUAT
LEG EXTENSION
LEG CURL
NECK EXERCISES (involving adding the resistance with your hands)
BENT ROW
BARBELL CURL
LYING TRICEP EXTENTIOINS
INCLINE DUMBELL CURL
CRUNCHES
LEG RAISE
CALF RAISE
WEDNESDAY
POWER CLEAN
ONE ARM ROW
BENT ARM PULLOVER
MILITARY PRESS
UPRIGHT ROW
BENT LAT RAISES
CONCENTRATION CURL
TRICEP KICK BACKS
WRIST CURL
CRUNCHES
CALF RAISE
LUNGE
FRIDAY
SQUAT
LEG EXTENSION
LEG CURL
DEADLIFT
BENT ROW
INCLINE PRESS
CLOSE GRIP PRESS
BEHIND NECK PRESS
FORWARD RAISE
DUMBBELL TRICEP EXTENSIONS
SEATED ALTERNATE DUMBBELL CURLS
REVERSE CURLS
BENT LAT RAISE
CALF RAISE
LEG RAISE
It states to use this system for the first three months and then change to a split system.
I typically do 3 sets of each exercise, starting at 8 reps per set. I gradually increase the reps to 10 and at that point I increase the weight and drop back down to 8.
Thoughts on this?
The first three months goes like this:
MONDAY
BENCH PRESS
FLYE
LAT RAISE
BEHIND NECK PRESS
SQUAT
LEG EXTENSION
LEG CURL
NECK EXERCISES (involving adding the resistance with your hands)
BENT ROW
BARBELL CURL
LYING TRICEP EXTENTIOINS
INCLINE DUMBELL CURL
CRUNCHES
LEG RAISE
CALF RAISE
WEDNESDAY
POWER CLEAN
ONE ARM ROW
BENT ARM PULLOVER
MILITARY PRESS
UPRIGHT ROW
BENT LAT RAISES
CONCENTRATION CURL
TRICEP KICK BACKS
WRIST CURL
CRUNCHES
CALF RAISE
LUNGE
FRIDAY
SQUAT
LEG EXTENSION
LEG CURL
DEADLIFT
BENT ROW
INCLINE PRESS
CLOSE GRIP PRESS
BEHIND NECK PRESS
FORWARD RAISE
DUMBBELL TRICEP EXTENSIONS
SEATED ALTERNATE DUMBBELL CURLS
REVERSE CURLS
BENT LAT RAISE
CALF RAISE
LEG RAISE
It states to use this system for the first three months and then change to a split system.
I typically do 3 sets of each exercise, starting at 8 reps per set. I gradually increase the reps to 10 and at that point I increase the weight and drop back down to 8.
Thoughts on this?
