Hey, this is my new routine, tell me what you think?
Three Day Split Workouts
Days - Three on, on of ABCX
Three Sets/Ten Reps
Chest and Back/Legs/Shoulder and Arms
Workout A - Chest and Back
Chest (General) - Barbell Bench Press
Back (Lats) - Cable Front Pull down
Chest (Upper) - Dumbbell Incline Bench Press
Back (General) - Dumbbell Bent Over Row
Chest (General) - Barbell Guillotine Bench Press
Back (Lats) - Cable Rear Pull down
Trapezius - (Upper) Dumbbell Shrug
Workout B - Legs
Quadriceps - 45° Leg press
Hamstrings - Lever Lying Leg Curl
Quadriceps - Lever Leg Extensions
Calves (General) - Dumbbell Single Leg Calf Raises
Hip Flexors - Weighted Hanging Leg Raises
Calves (Soleus) - Seated Calf Raises
Tibialis Anterior - Dumbbell Reverse Calf Raises
Abdominal - incline sit-up
Obliques - incline twisting sit-up
Workout C - Shoulders and Arms
Deltoid (Front) Lever Shoulder Press
Deltoid (Side) Dumbbell Lateral Raises
Deltoid (Rear) Dumbbell Rear Delt Row
Triceps - Triceps Pushdown
Biceps - Dumbbell Incline Curl
Triceps - Dumbbell One Arm Triceps Extension
Brachialis - Barbell Preacher Curl
Brachioradialis - Dumbbell Hammer Curl
Wrist Flexors - Dumbbell Wrist Curl
Wrist Extensions - Dumbbell Reverse Wrist Curl
Last edited by Toxic; 01-30-2005 at 01:02 AM.
Looks like a lot of sets in one workout, and you are far too worried about little tiny muscles.
Try it, and see how it goes.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
Missing some squats, and I don't think your going to be able to keep up with that much chest work. Other than that I think its decently balanced, although I do agree with Paul: you are trying to focus on the smaller groups of muscles.
Last edited by Punk In Drublic; 01-31-2005 at 07:44 AM.
I agree.Originally Posted by Paul Stagg
The majority, and maybe the entire, amount of your volume should come from multi-joint movements.
You have about 20-30 sets per workout. Generally, it's recommend that non-genetic freaks keep their volume to about 10-20 sets per workout.
Not really a need for so many exersizes per bodypart. Pick a compound and maybe an isolation per bodypart.
You may be able to maximize your gains by hitting each group more than once per week.
How long are you planning on utilizing these parameters? It would be hard to not go stale on a training plan such as the one you posted.
Last edited by NaturalBuilder; 01-31-2005 at 09:09 AM.