So I wanted to start a new program. My goal is to lift heavy and get big. Diet and all are in check have made some good gains in the last few months. I am 190 and 5’11. I would like to see what u think about this.
Was thinkin
fri: chest/back
sat: legs
sun: off
mon: biceps/triceps
tues: shoulders
wend & thurs: off
The days are crazy but what I can do with work and school.
Ok.
chest/back
barbell bench press
flat DB flies
incline bench
cable flies
bentover row
t bar row
weighted pull ups
legs
squat
deadlift
leg press
lying leg curls
leg extension
calf raises
seated calf raises
military press
DB shoulder press
upright row
incline rear delt raise
cable crunches
leg lifts
Rep/Sets still trying to decide I was thinking about changing every week or so but maybe start with 3 or 4x8-10, or 4x6 and see how that goes.
So I have been reading a lot and found some good pre made programs just not one that really appealed to me. I am open to all suggestions since this is just a draft.
I think you should have more back work compared to chest work, not the other way around (like you have it), do ya notice how much bigger your back is? Or at least make it even, looks not too bad though.
Maybe try antagonist supersets or something to same time, and they are not tricep pulldowns…triceps do not pull, they push.
[quote]PF_88 wrote:
I think you should have more back work compared to chest work, not the other way around (like you have it), do ya notice how much bigger your back is? Or at least make it even, looks not too bad though.
Maybe try antagonist supersets or something to same time, and they are not tricep pulldowns…triceps do not pull, they push.[/quote]
weighted pull-ups, t-bar row, and bent over barbell or dumbbell (what are they OP) not enough back work? The t-bar row and bent over rows are a staple in any back routine IMO. I think he’s alright. My two centavos.
Something to consider - you are going to be stressing your lower back a lot on your back day with the bent over rows and t-bar rows and then you are going to hit squats and deadlifts the very next day?
You can give it a shot and see how it goes obviously…but I’m betting that it will hinder your performance on the leg day.
exactly…I would separate leg day and chest/back day…but ideally you want to work those muscle groups alot more often than once a week
I wouldn’t do that routine ever, but as far as run of the mill magazine routines go, its good to go
do it
legs
shoulders/abs
day off
chest back
bi’s tris
2 days off
[quote]underthestar wrote:
exactly…I would separate leg day and chest/back day…but ideally you want to work those muscle groups alot more often than once a week
I wouldn’t do that routine ever, but as far as run of the mill magazine routines go, its good to go
do it
legs
shoulders/abs
day off
chest back
bi’s tris
2 days off
thats better[/quote]
you would seperate chest/back and legs but having arms after a chest/back day is ok?
having chest/back and legs on consecutive days is ok but I would change BB bentover rows with something like chest supported rows, flat bech row or something along those lines to take stress of the lower back
also having squats and deadlifts in the same workout isnt optimal because of the effect that those exercise have on the CNS
You are a newb(your profile pics said so;). That’s not a program I would be nuts about right out of the gate. IMO, you would be better off concentrating on the big 3, and throwing in some other supplementary movements in each workout. At this point, doing a few things well is better than doing everything not so well.
Save all the antagonist/splits/dizzying isolation work for when you are at a point where looking at weights won’t give you gains. Good luck!
