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Thread: What do y'all think of Mike O'Hearn's 12 week 'power bodybuilding' routine

  1. #1
    Wannabebig Member
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    What do y'all think of Mike O'Hearn's 12 week 'power bodybuilding' routine

    Monday-Chest
    Warm-up
    Barbell Incline Bench Press - Medium Grip -1-3 sets, low weight
    Working Sets
    Barbell Incline Bench Press - Medium Grip -6 sets, 5 reps, max weight
    Dumbbell Bench Press-4-5 sets, 10 reps
    Incline Dumbbell Flyes-3 sets, 8-10 reps
    Pm: 30 minutes cardio/crunches

    Tuesday-Legs
    Warmups
    Barbell Squat 1-3 sets, low weight
    Working Sets
    Barbell Squat 7 sets, 3 reps, heavy weights
    Leg Press 5 sets, 10 reps, heavy weights
    Leg Extensions 3 sets, 8 reps, heavy weights
    PM: 30 min treadmill/ crunches

    Wednesday-Shoulders
    Standing Shoulder Press 3 sets, 8 reps
    Wide-Grip Upright Barbell Row 3 sets, 8 reps
    Standing Dumbbell Upright Row 3 sets, 8 reps
    Side Lateral Raise 4 sets, 12 reps
    Seated Bent-Over Rear Delt Raise 4 sets, 12 reps

    Thursday-Arms

    Barbell Curl 3 sets, 8-12 reps
    Seated Dumbbell Curl 3 sets, 8-12 reps
    Preacher Curl 3 sets, 8-12 reps
    Lying Triceps Press 4 sets, 8-12 reps
    Triceps Pushdown4 sets, 8-12 reps
    Dumbbell Incline Triceps Extension (shown with cable) 4 sets, 8-12 reps
    PM: 30 min jog/ crunches

    Friday-Back
    Warmup
    Barbell Deadlift1-3 sets, low weight
    Working Sets
    Barbell Deadlift 7 sets, 2 reps, heavy weight
    One-Arm Dumbbell Row 5 sets, 10 reps, heavy weight
    Wide-Grip Lat Pulldown 3 sets, 8 reps, heavy weight
    PM: 30min Cardio/crunches

  2. #2
    Wannabebig Member
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    Looks like a standard bodybuilding split with some lower rep numbers. Give it a try and see what you think

  3. #3
    Bodybuilding Mythbuster
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    Location
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    Quote Originally Posted by NYYLonghorn View Post
    Monday-Chest
    Warm-up
    Barbell Incline Bench Press - Medium Grip -1-3 sets, low weight
    Working Sets
    Barbell Incline Bench Press - Medium Grip -6 sets, 5 reps, max weight
    Dumbbell Bench Press-4-5 sets, 10 reps
    Incline Dumbbell Flyes-3 sets, 8-10 reps
    Pm: 30 minutes cardio/crunches

    Tuesday-Legs
    Warmups
    Barbell Squat 1-3 sets, low weight
    Working Sets
    Barbell Squat 7 sets, 3 reps, heavy weights
    Leg Press 5 sets, 10 reps, heavy weights
    Leg Extensions 3 sets, 8 reps, heavy weights
    PM: 30 min treadmill/ crunches

    Wednesday-Shoulders
    Standing Shoulder Press 3 sets, 8 reps
    Wide-Grip Upright Barbell Row 3 sets, 8 reps
    Standing Dumbbell Upright Row 3 sets, 8 reps
    Side Lateral Raise 4 sets, 12 reps
    Seated Bent-Over Rear Delt Raise 4 sets, 12 reps

    Thursday-Arms

    Barbell Curl 3 sets, 8-12 reps
    Seated Dumbbell Curl 3 sets, 8-12 reps
    Preacher Curl 3 sets, 8-12 reps
    Lying Triceps Press 4 sets, 8-12 reps
    Triceps Pushdown4 sets, 8-12 reps
    Dumbbell Incline Triceps Extension (shown with cable) 4 sets, 8-12 reps
    PM: 30 min jog/ crunches

    Friday-Back
    Warmup
    Barbell Deadlift1-3 sets, low weight
    Working Sets
    Barbell Deadlift 7 sets, 2 reps, heavy weight
    One-Arm Dumbbell Row 5 sets, 10 reps, heavy weight
    Wide-Grip Lat Pulldown 3 sets, 8 reps, heavy weight
    PM: 30min Cardio/crunches
    No need to have a shoulder day or an arm day to themselves. Add in the shoulder work from back and chest days and that is far too much. 40-50 sets a week where the shoulders are being hit directly or indirectly. The same applies to arms. Most chest movements work the triceps and most back movements involve the biceps.


    Then too he's got some bad exercises in there. Wide grip pulldown. wide grip upright row both with the barbell/DB. These can be harsh on the shoulders (although some people have no problems).

    And his leg work seems a little quad dominant (though not overly so). His chest day is nearly all incline and his back day is nearly all horizontal movements as opposed to vertical.

    Furthermore training one body part per week doesn't seem like the best way for most lifters to train in my opinion. True one could argue he's hitting legs/lower back twice due to deadlifting and squatting on different days (plus arms and shoulders) but what about chest and upper back?

  4. #4
    Wannabebig Member
    Join Date
    Feb 2011
    Posts
    15
    Quote Originally Posted by Songsangnim View Post
    No need to have a shoulder day or an arm day to themselves. Add in the shoulder work from back and chest days and that is far too much. 40-50 sets a week where the shoulders are being hit directly or indirectly. The same applies to arms. Most chest movements work the triceps and most back movements involve the biceps.


    Then too he's got some bad exercises in there. Wide grip pulldown. wide grip upright row both with the barbell/DB. These can be harsh on the shoulders (although some people have no problems).

    And his leg work seems a little quad dominant (though not overly so). His chest day is nearly all incline and his back day is nearly all horizontal movements as opposed to vertical.

    Furthermore training one body part per week doesn't seem like the best way for most lifters to train in my opinion. True one could argue he's hitting legs/lower back twice due to deadlifting and squatting on different days (plus arms and shoulders) but what about chest and upper back?
    you mean each day should work on two body parts? one day one body part is not frequent enough?

  5. #5
    House Lannister
    Join Date
    Feb 2010
    Posts
    5,282
    Quote Originally Posted by bodydashi View Post
    you mean each day should work on two body parts? one day one body part is not frequent enough?
    2x a week-once every five days is the general consensus on optimal frequency. Not that 1x a week doesn't work, it's just not 'optimal.'

    http://www.bodyrecomposition.com/mus...ass-gains.html

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