Lifting Program for Growth

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi All,

Have been lifting half-assed for the last 6 months (3x/per week, whole body workout).

I have decided to get serious. Heres my new program:

Monday

Chest
? Incline Bench Presses: 2 Sets X 8 Reps
? Incline Flyes: 2 Sets X 8 Reps
? Dumbell Presses: 2 Sets X 8 Reps
? Flat Bench Presses: 2 Sets X 8 Reps
? Cable Crossovers: 2 Sets X 15 Reps

Delts
? Dumbbell Front Raise 3 Sets X 10 Reps
? Dumbbell Lateral Raise: 3 Sets X 10 Reps
? Dumbbell Rear Lateral Raise 3 Sets X 10 Reps
? Seated Dumbell Presses: 2 Sets X 6 Reps

Triceps
? Overhead Tricep Extensions: 3 Sets X 12 Reps
? Lying Tricep Extensions: 3 Sets X 12 Reps

Tuesday

Legs
? Squats 4 Sets X 8 Reps
? Deadlifts 3 Sets X 8 Reps
? Front Squats 3 x 10 Reps

Back
? Barbell Rows: 3 Sets X 8 Reps
? Dumbbell Rows: 3 Sets X 8 Reps
? Seated Cable Rows: 3 Sets X 10 Reps
? Chins: 3 Sets To Failure
? Shrugs: 4 Sets X 15 Reps

Biceps
? Preacher Curls: 3 Sets X 8 Reps
? Seated Dumbbell Curls: 3 Sets X 8 Reps

Wednesday

OFF

Thursday

SAME AS MONDAY

Friday

SAME AS TUESDAY

Saturday

OFF

Sunday

OFF

Thoughts?

2

Why do you consider a total body training program 3x’s per week as “half-assed”?

I know many people who have made great progress from total body training, 2-3x’s per week.

3

not sure if this is a troll job, but what the hell, I’ll bite.

You’d be better off ‘getting serious’ by refining your total body 3x per week approach. Use mostly compound exercises, and focus on getting your numbers up in those exercises. I wont post an example, instead search for Chad Waterbury’s Total Body Training on this site, or if that looks beyond you at the mo then look at his anti-bodybuilding hypertrophy programme, (not a total body programme, but still bloody good).