Quote:
Originally posted by tmeoe@May 3 2004, 11:55 AM
I'm swtiching my routine up bit since i feel my chest and calves are falling very far behind. Besides its good to change things up to prevent getting in a rut.
So here it is:
Monday: Chest/Tris
Bench Press/Incline Press Alternate
Decline Press
Flat Flys
Incline Flys
Pulldowns
Pullovers
Kickbacks
Abs
Tuesday: Back/Calves
Deadlifts
BB rows
Lat pulldown
One arm rows
Seated Calve raise/heavy
Obliques
Wednesday: Off
Plyometrics
Abs
Thursday: Delts/Bi’s/Traps
Seated military press
Shrugs
Upright row
Lateral extension superset
Preacher curl/ BB curl alternate
Isolation curls
Incline Curls
Friday: Chest
DB press
Incline DB press
Weighted dips
Cable Crossovers
Abs
Saturday: Legs
Squats
Leg extensions
Leg press
Seated calve raise
Standing clave raise
Obliques
I haven't decided on the sets or reps just yet. Thats why i need yalls help.
How many sets per muscle group is standard?
Does this look like overtraining?
Any suggestions/advice would be helpful! |
Here is some feedback Toe.
Man, that's a lot of chest! How many sets for each? And reps? My thought is stick with the basics......Flat, Incline (dump the decline, never did much for me) Flies, Pullovers. Keep the weight heavy enough to only do 12-10 reps and do four sets. Tri's you can do close grip bench but I prefer skull crushers. Keep the kick backs and add Dips along with French curls.
For Back and Claves: Deads for sure but don't do Lat Pull downs....do pull-ups. I can't do pull-ups so I do negatives until I'm strong enough to do them in the positive fashion....oh.....do these in a superset. The others look good.
Calves....standing and seated are the way to go but bump the reps past what you would normally do.....I don't start counting reps until I feel them burn.
Delts, Bi, trap day: Cleans, seated laterals and Military presses for Delts...do the military and cleans in a superset. Bi's.......21's, seated incline hammer curls and preacher curls. Traps.........Shrugs, front and back with BB or DB's......finish with farmer walks.
Legs....front squats, Sumo squats, Ham/glute raises and lunges. Calves this time should be light but with a 1,2,1 count....hold for one second at the top......if you can do more than twenty reps in this fashion with moderate weight you're doing real good.
I'll look the rest over and offer a little more thought. :)