Shoulder Press
Dumbbell Raises Front
Side Raises
Rear Delt Flys
Upright Rows (Smith Machine)
Shrugs
Neck Extensions (Weighted)
FRIDAY
Focus LEGS & Abs
Deadlift
Squats
Leg Press
Lunges
Serratus Crunch
Side Bends
Standing Cable Crunch
SAT: OFF
SUNDAY
Focus Back and Chest
Lat Pull Down
Seated Cable Row
Hyperextensions (weighted)
Bench Press
Dumbbell Flys
incline Benchpress
All exercise 3 sets 8-12 reps, 60-90 second rest.
I’m going for size and am following dietary advice from this site as well as using the proper Biotest supplements.
Please let me know if you think it is going to give me results! I have recently began weightlifting with someone who is very built, but he liked to do about 10 exercises per bodypart and our workouts went well over 2 hours, probably closer to 3.
But I designed this using the “How to design a damn good program” and would rather follow this instead.
My first post to this site, but I have been lurking for sometime. I have had a look at your routine and also your other posts as you had not indicated what your goals are at this time. I am assuming that you want to bulk based on your previous thread.
The intention of this response is not to insight an argument or to disrespect your proposed training plan, because at the end of the day it is just that, yours.
My thoughts -
Monday -
Looks pretty strong, based on feedback to come for Friday, you may wish to begin this workout with squats. If time is not on your side then you may wish to cut short the abs training on days where you are in a rush.
Tuesday -
Solid arms day, I like it a lot - just be careful of your elbows with the french presses, if you get pain you may want to swap in a set of close, reverse grip bench press on the smith machine.
Thursday -
Again solid, you could try the side raises first to pre-exhaust before the presses.
Friday -
Swap out the squats to Monday or you will fail to reach your potential on the Squats and Deads by doing them on the same day. Possibly even get rid of the leg press as this is a duplication from Monday, and if you hit the squats and lunges hard enough you will not need them. If I were you, I would also get rid of your abs training here, as you will be heavily fatigued after your deadlifts (which are an excellent abs exercise anyway) and you will resort to very poor form which may result in injury.
Sunday -
Again looks fine, I imagine that your ultimate aim is to bring up your lats to the point where you swap pull downs for chins?
Just reading back through this post, unless you are a very advanced trainer I would suggest that you cut back on some of your training days and get some rest, as resting is where you will grow. I would try and train only 3 days per week max and get some rest in between.
I’d split it up like this. One dedicated leg day, one dedicated back day, one dedicated bi’s and tri’s day, and one dedicated shoulder day. Within those days, get in abs twice. Make sure you have squats on leg day, deadlift on back day, and bench on chest day. I’d only do 3 exercises for biceps and 3 exercises for triceps. Good luck, get big!
if you are doing two legs days i would focus one day ot the squat chain ie squat legpress lunge leg extension, then another day ot the posterior chain like deadlift, glute ham raise, 45 hyper, leg curl
this lets oyu go heavier by getting some rest on the muscle and gives a great pump (yeah budday)
then tack on an accesory thing at the end of each workout, like say 2 days of calves (seated/standing) 2 days of abs (upper/lower) and one day of posture (face pulls wallslides external rotation overhead shrugs etc) i think doing alot of those last exercises has really improved my physique especially in the upper back and makes me look wider and more powerful simply by maintaining proper scapula posture
The big thing that I would change is not separate your isolation and compounds to different days. Start each workout with a big compound and finish with the isolation lifts. I think twice a week is better than once a week but it depends on your recovery ability.
I like Shultzie’s idea of separating legs anterior chain/posterior chain. You could also do back squat heavy/RDL light and the next time, front squats light/deadlifts heavy, followed by your accessory lifts.
You could split upper body either push/pull or vertical/horizontal.
stu, i found when i did day like
squat, leg press, lunge, RDL
or
deadlift, gluteham, hyper, front squat
those two exercises at the end i was just too gassed to do them, they would make me almost puke and i had to use less loads. i did this for about 3 weeks and found that for exercise order it doesn’t make sense, why would you go heavy compound - light compound - isolation - back to heavy compound
I didn’t suggest heavy compound - light compound - isolation - back to heavy compound.
It was heavy compound - light compound - isolation - stop. Just the focus changed the next workout. Over a week, you will do squats heavy once and light once, deadlifts heavy once and light once, different variations each time.
I did have the order different when I said “front squats light/deadlifts heavy”. That’s a choice depending on if you use the light compound as a warmup. After deadlifts I’m wasted and I’m not usually good for anything else.
The order I would go is:
WO1: squat, RDL (light), 1 of lunges or leg press
WO2: front squat (light), deadlift, leg curls.
Personally, I would do lunges, leg press, GHR and hypers as part of a warm up, very light or as a metcon exercise on a non leg day or on a different cycle. I’m too old for that kind of punishment. I like to be able to walk to the shower. You young guys can go for the gusto.