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The New Guy
New member
Here it is. Please let me know what you think of the following workout. Im sticking with each body part once a week for the moment (has done me well in the past, although I was a new so of course it was going to work), and depending how something like this goes (with more volume and variety) i will probably change to training each part twice a week in a few months. But for the time being I wanna stick to something like this. Could you please go over the exercises and make sure they are a good choice and make suggestions if necessary. Also im not interested in doing MAX-OT, I dont like the low sets. Im sure some of you will say im crazy for doing so many sets for calves, but believe me this works better than anything else I have tried in the past. As Arnold said "These calves took 45 mins a day... for 3 years to build". 
Neway thanks in advance for your help and time and of course reps for useful good advices.
Day 1: Chest
4 sets incline bench press (degrees changing 45/35/25/15, 15-10-8-6 reps)
5 sets flat barbell press (5 reps)
3 sets dumbbell flys (10-8-6 reps)
3 sets pullovers (12 reps)
Day 2: Back
Chins (as many sets needed to reach 30 reps)
5 sets deadlifts (12-10-8-6-5 reps)
3 sets bent over dumbbell rows (10-8-6 reps)
3 sets pull-throughs (12 reps)
+ direct forearm & grip work
Day 3: Shoulders
4 sets barbell military press (15-8-8-6 reps)
4 sets dumbbell military press (10-8-8-6 reps)
3 sets incline rear delt raises (10 reps)
4 sets barbell shrugs (10 reps)
Day 4: REST
Day 5: Arms
5 sets hammer curls (15-10-8-6-3 reps)
3 sets concentration curls (10 reps)
3 sets tricep pushdowns (15-10-8 reps)
3 sets lying tricep extensions (10-8-6 reps)
3 sets one-arm kickbacks (10 reps)
Day 6: Legs
5 sets barbell squats (15-10-8-6-5 reps)
4 sets leg extensions (8 reps)
3 sets leg curls (8 reps)
9 sets standing calf raises (10 reps)
5 sets lever 45° calf Press (12 reps)
5 sets seated calf raises (15 reps)
3 sets standing calf raises (20 reps)
Day 7: REST
Neway thanks in advance for your help and time and of course reps for useful good advices.
Day 1: Chest
4 sets incline bench press (degrees changing 45/35/25/15, 15-10-8-6 reps)
5 sets flat barbell press (5 reps)
3 sets dumbbell flys (10-8-6 reps)
3 sets pullovers (12 reps)
Day 2: Back
Chins (as many sets needed to reach 30 reps)
5 sets deadlifts (12-10-8-6-5 reps)
3 sets bent over dumbbell rows (10-8-6 reps)
3 sets pull-throughs (12 reps)
+ direct forearm & grip work
Day 3: Shoulders
4 sets barbell military press (15-8-8-6 reps)
4 sets dumbbell military press (10-8-8-6 reps)
3 sets incline rear delt raises (10 reps)
4 sets barbell shrugs (10 reps)
Day 4: REST
Day 5: Arms
5 sets hammer curls (15-10-8-6-3 reps)
3 sets concentration curls (10 reps)
3 sets tricep pushdowns (15-10-8 reps)
3 sets lying tricep extensions (10-8-6 reps)
3 sets one-arm kickbacks (10 reps)
Day 6: Legs
5 sets barbell squats (15-10-8-6-5 reps)
4 sets leg extensions (8 reps)
3 sets leg curls (8 reps)
9 sets standing calf raises (10 reps)
5 sets lever 45° calf Press (12 reps)
5 sets seated calf raises (15 reps)
3 sets standing calf raises (20 reps)
Day 7: REST
welcome to chat and conversation
