Been doing full body for a month, ready to put on some serious weight now.
Day#1
Flat Bench Press - 8-10 Reps
Incline Dumbell Press - 8-10 Reps
Dips (leaning Foward) Or Flat Flyes - 8-10 Reps
Close-grip Bench Press - 8-10 Reps
Skull Crushers - 8-10 Reps
[quote]Superman wrote:
Been doing full body for a month, ready to put on some serious weight now.
Day#1
Flat Bench Press - 8-10 Reps
Incline Dumbell Press - 8-10 Reps
Dips (leaning Foward) Or Flat Flyes - 8-10 Reps
Close-grip Bench Press - 8-10 Reps
Skull Crushers - 8-10 Reps
[quote]Superman wrote:
Been doing full body for a month, ready to put on some serious weight now.
Day#1
Flat Bench Press - 8-10 Reps
Incline Dumbell Press - 8-10 Reps
Dips (leaning Foward) Or Flat Flyes - 8-10 Reps
Close-grip Bench Press - 8-10 Reps
Skull Crushers - 8-10 Reps
Day # 4
Squats - 8-10 Reps
Lunges - 8-10 Reps
Hack Squats - 8-10 Reps
Stiff Legged Deadlifts - 8-10 Reps
Weighted Single Leg Calf Raise - 8-10 Reps
Day # 5
Military Press - 8-10 Reps
Lateral Raises - 8-10 Reps
Bent Over Lateral Raises - 8-10 Reps
Upright Rows - 8-10 Reps
Shrugs - 8-10 Reps
Day #6 REST
Day # 7 REST
Any thoughts, comments. Im considering adding a 6th exercise to each day, but not sure if thats a little to much. [/quote]
Firstly, what’s with the hard on for the 8-10 rep range? There are other ones out there.
Are those your correct, and up to date stats in your profile?
It’s not a bad program as far as I can see, I’d change a few things though:
Use some other rep ranges, some muscles like delts for example can require a variety of rep ranges in order for them to grow for different people.
Your upper body pressing/ pulling volume is way off scale. Some say that a 2:1 ratio of pulling to pushing is a good way to keep your posture in check as well as your shoulders.
You don’t specify sets, and if they will be ramped or straight. Without this we couldn’t tell you if a 6th exercise could be introduced because for all we know you got 5 sets on each exercise, and that could be a little too much volume.
4.Deadlift at the start of the workout!
Your Back day could have an adverse affect on your leg day seeing how they’re only 2 days apart. Now this isn’t really a big deal as most people can do this without a problem, but with one little day switch some muscles will get a bit more recovery.
Switch Days 4 and 5 around so it becomes Chest-Back-off-Shoulder-Legs-off-off. This way your posterior chain will recover from Deads on Back day in plenty of time for Leg day, where you’ve also got SDL’s. Also there’s a larger gap between Shoulders and the next weeks Chest session.
Take out Upright Rows. Although a small minority of weighlifters can get away with using this exercise due to the amount of large subacromial space that has been given them, it’s probably best not to take that chance. Considering the beneift to risk ratio of upright rows, there are other exercises that can accomplish the same goal with less risk.