My modified workout

[tmeoe]

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!

[Juggernaut2148]

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. :)

[bornbad71]

Bro that is a lot of work for your chest...I know your are wanting more growth there, but I feel with time you may over train it and not get the gains or size you are seeking. I would stick with the compound movements for now and change the rep and set counts each week. Getting your front delts and tris stronger also will help your chest. I would also like to see ya add another compound movement to tris, I know they get hit hard during your chest workout, but if ya gonna hit them on the same day then get the most out of it.

Another thought is since you are doing Deads on Back day then I would move my trap day there also, they are being worked hard with deads. Like Jugg, I to would like to see ya add pullups, they have work great for me over the past yr.

On leg day I would alt between hacks and leg press from week to week. I also didn't see any ham exercises, please don't forget to do the hams.

[tmeoe]

bb71,

I will be adding in hamstrings as well.. i forgot to mention that

I have liked my gains on my traps by isolating them during my delt day so i will most likely continue this

I usually warm up with pull ups on bi days and chin ups on back day, but i never did weighted ones, i'd be willing to give these a try

As for the chest issue, my main concern, I have been doing everything i can think of to get some growth and nothing.....now normally i wouldn't workout a major muscle group twice a week, but i think that the combo of a heavy day and then a light day will wonders for my chest....of course if i start to feel my chest has been overtrained then its back to the drawing board.

Funny how so many people just focus on there chest and have no development in the legs or back or delts and here i am with great delts and arms, decent quads, but no chest to match!!! Unfair i tell ya, unfair! :o

[bornbad71]

I figured ya just forgot to post about the hams. ;)

I understand where you are coming from about your chest, don't let it flustrate you bro.....give it some more time and it will grow.

Start each week with chest while it's freash and recovered. Another thing you might want to try is doing your chest workout 2 days in a row, heavy the first day and moderate with super-sets the next....just an idea for you to look at.