Hi, I’d like to get some input on a training program I created for myself. Essentially, my goal is general hypertrophy, as well as focus on some lagging areas (hence some extra focusing exercises you may notice). The program basically consists of 4 total body workouts, performed over the course of a week, skipping a day between each workout (a fairly common template).
My only concern is the slightly arbitrary of the set/rep dynamic, as well the dumbbell pullover- I don’t really think this is effective as a multi-joint/compound movement, but couldn’t think of an effective replacement exercise- any advice?
Thanks-
RastafariNation
Welcome to T-Nation Rasta first gotta say the program how you have it looks like a tough one. I don’t think I would be able to last to long on this program and I don’t think you will either.
Your set/rep dynamic you choose 10x3 and around 3x8-12. You use them randomly with no real reason IMO what you should do is use 10x3 and use 3x10 but have different days for them. One day will be a strength day the other a size day.
Example
Day 1
Deadlift 10x3
Dips 10x3
Weighted Pull up’s 10x3
Day 2
Bulgarian Split Squats 3x10
Flat dummbbell bench 3x10
Shoulder Press 3x10
Chin Up’s 3x10
Barbell Curl 3x10
Skull Crushers 3x10
Ab work.
Day 3
Squats 10x3
barbell Bench 10x3
Weighted Chin Up’s 10x3
Day 4
Lunges 3x10
Incline Dummbell Bench 3x10
lateral Raises 3x10
Seated cable Rows 3x10
Dummbell Arm Curls 3x10
Rope Push Downs 3x10
Ab Work
Repeat Day 1… If you want to work on your upper body more than your lower on your 10x3 days put an upper body movement before the leg ones. As you see I put a leg movement on all days starting. Biggest bodypart needs the most energy and needs the most focus.
Fuck dumbbell pullovers
Goodluck.
Looks a very unbalanced routine. why no horizontal pulling?
I think the amount of low rep work there will likely lead to burn out.
[quote]plateau wrote:
Looks a very unbalanced routine. why no horizontal pulling?
I think the amount of low rep work there will likely lead to burn out.[/quote]
What exercises do you suggest I replace with horizontal pulls? Would subbing out the T-Bar row for a barbell row and the pullover for a cable row be sufficient?
[quote]LilDaDDyDreW wrote:
Your set/rep dynamic you choose 10x3 and around 3x8-12. You use them randomly with no real reason IMO what you should do is use 10x3 and use 3x10 but have different days for them. One day will be a strength day the other a size day.
[/quote]
What if I maintained the current exercise dynamic, sans pullovers, and just alternated the sets/reps from 10x3 and 3x10 on every other day? I.E. Day 1 will be 10x3, Day 2 3x10, Day 3 10x3, Day 4 3x10, and then the next week’s first day will be 3x10 and the rest of the days will follow accordingly.