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Scotsman said:
Well tomorrow is sort of cause of my busy life I have 4 days to train I don't know how to work a day of just deads so I thought I would do a back & hams day what do you think?
What do you think?
- Thread starter superqt4u2nv
- Start date
Well tomorrow is sort of cause of my busy life I have 4 days to train I don't know how to work a day of just deads so I thought I would do a back & hams day what do you think?
PancakeFiend
New member
It's a good routine, i'd like to throw in a few of my favorite exercises for consideration.
Monday
Chest & Shoulders
BB Bench Press
DB Incline Press
Pec Fly (imo these are hard on the shoulder w/ little payoff, i'd go for standing cable crossovers from a high pully setting)
BB Military Press
DB Shoulder Press
Lat Raise
Add upright rows to the list if they don't bother you.
Tuesday
Back & Hams
Bent over row
Wide grip pulldown
Close grip pulldown
Maybe alternate pulldown grips each session, and add pullovers to the list.
Stiff Leg Deads
Good Mornings (you can also try seated, i didn't know they hit my hams until i did them)Lying Leg Curl
Wednesday
Bies Tries & Abs
EZ Curl BB
Hammer Curls (Have you tried drag curls? Those are killer.)
DB Tricep Extensions
Cable Push Down
If you have energy add/substitute in seated half presses.
Cable Kneeling Crunch
DB Side Bend
Hanging Leg Raises
Weighted Decline Partial Situps are brutal if you want to throw those in somewhere.
Thursday
Quads & Calfs
BB Squats
BB Wide squats
BB Lunges
Throw in/rotate hack squats if you want.
BB standing calf
Seated calf raise
These are just my suggestions. You have a good routine, good luck!
Monday
Chest & Shoulders
BB Bench Press
DB Incline Press
Pec Fly (imo these are hard on the shoulder w/ little payoff, i'd go for standing cable crossovers from a high pully setting)
BB Military Press
DB Shoulder Press
Lat Raise
Add upright rows to the list if they don't bother you.
Tuesday
Back & Hams
Bent over row
Wide grip pulldown
Close grip pulldown
Maybe alternate pulldown grips each session, and add pullovers to the list.
Stiff Leg Deads
Good Mornings (you can also try seated, i didn't know they hit my hams until i did them)Lying Leg Curl
Wednesday
Bies Tries & Abs
EZ Curl BB
Hammer Curls (Have you tried drag curls? Those are killer.)
DB Tricep Extensions
Cable Push Down
If you have energy add/substitute in seated half presses.
Cable Kneeling Crunch
DB Side Bend
Hanging Leg Raises
Weighted Decline Partial Situps are brutal if you want to throw those in somewhere.
Thursday
Quads & Calfs
BB Squats
BB Wide squats
BB Lunges
Throw in/rotate hack squats if you want.
BB standing calf
Seated calf raise
These are just my suggestions. You have a good routine, good luck!
I would ditch DB presses for shoulders since youre already doing BB military press and add in bent over rear flyes for the rear delts. I dont think you really need to add in upright rows since youre already hitting the shoulder from front, side and back if you do the following:
BB Military Press
Lateral raise
Rear raises
Just my .02
BB Military Press
Lateral raise
Rear raises
Just my .02
Good mornings after deads = the shizzle my hams were on fire! 
Scotsman
New member
superqt4u2nv said:
That's not a bad idea. You are working all of your primary pullers in one day so you may be very sore for a while in the adjustment period.
I agree with Smurfy don't do both bb and dumbell shoulders in the same workout. You might try switching back and forth from week to week.
On your back and hammy day do the most compound lifts first. ie.
Do deads first then rows then good morning then pulldowns the lying leg curls. That way you start out using the most primary movers and end with the least. Also you won't run out of steam on the big lifts by doing a bunch of other stuff first. Also I would do regular dead instead of stiff since you are also going to do good mornings.
Lastly I would suggest only doing one style of squats per week. Doing regular and wide is going to be a lot of squatting especially since you have already done deads during the week which will effect your stability.
Other than that you look like you have a pretty good split. Most of my suggestions are to reduce impact and redundancy on your body so that you won't burn out rapidly. This should be a solid program for you and hopefully you will garnish some great results.
Cheers,
Scotsman
Scotsman said:
My reasoning for the two style of squats is to hit my Adductors the wides seem to hit them a lot more than just regular squats.
As for the two shoulder presses word change it up next to the rear rasie like Smurfy suggested.
Thinking of adding dips as well to my arm day my ticeps are still lacking.
MsBeverlyHills
New member
personally, i would not put back & hams togther- 2 of the biggest muscle groups s/b on separate days imo.
just a suggestion-
Day 1- Chest & front delts
Day 2- Back & rear delts
Day 3 - Hams & Quads
Day 4 - bis & tris
& abs 3/wk.
just a suggestion-
Day 1- Chest & front delts
Day 2- Back & rear delts
Day 3 - Hams & Quads
Day 4 - bis & tris
& abs 3/wk.
Ms.Beverly I did Hams, Quads and Calfs last week on the same day I thought I was going to die never again! Today I still a little sore from Hams and Back but not near as bad plus because I was not doing my Quads as well I had way more energy and I think my hams got a much better workout.
As for abs 3 times a week my bf is at about 19% I don't really see the point in working my abs that much until I get it down to 15% or less.
As for abs 3 times a week my bf is at about 19% I don't really see the point in working my abs that much until I get it down to 15% or less.
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