Friends, I'd like criticism on this short-term routine I have put together.
My stats: 30 yrs old, 196 lbs, 16% bf, 245 Bench / 270 Squat / 360 Dead
12-15 heavy sets per day in the 1-5 rep range.
After finishing the tougher sets, I will perform few sets of any exercise for that muscle at light weight or use machines for 15-20 reps (using drop sets if needed) to induce some sarcoplasmic hypertrophy.
Day 1: Delts : DB Presses, Standing Military, Behind Neck Press, Lat Raises, Rear Delts
Day 2: Glutes / Hammys / LowBack : Good Mornings, SLDL, Hip Pull Thru, Back Raises
Day 3: OFF
Day 4: UpperBack / Biceps : BB Rows, Lat Pulls, Seat Rows, 21s, Chin-ups, Spider Curls
Day 5: Chest / Triceps : Bench, C-G Bench, Inc Bench, Inc DB, Flat DB, Dips, Flys
Day 6: Quads : Dead lift, Back Squat, Box Squat, Front Squat, BB Walking Lunge, Leg Ext
Day 7: OFF
Will also rotate one or more of the following daily depending on how I feel:
Bear Complexes, OH squats, RC exercises, Calf raises, Forearms, Abs, 20-30 min bike at 60-70%
Diet will average 2500 cals at 40/40/20
I will do the above routine for no more than 3 weeks since it will be very taxing, and then start on a much lower volume 5x5 program.
Last edited by Zack_Attack; 04-28-2009 at 05:35 PM.
I am PROGRESS and so can You
--You have a lot more upper body volume then lower body. 18 exercises as opposed to 10.
-- I wouldn't do behind the neck presses or 21's or 5 different kinds of bench or three different kinds of squats.
--I wouldn't do the squats and deads together...and if I did, I'd do the squats first for safety reasons.
--Quad/hamstring work seems a bit unbalanced.
Then again you are only doing it for three weeks...so it probably doesn't matter all that much.