this is what i just wrote up… any feedback would be awesome… in general everything is proportional and i’m just trying to supersize everything, but I have a special interest in the upper chest, back width, traps, and overall arm size
I throw in abs/obliques/forearms/calves whenever, and my nutrition / para-workout is close to optimal.
Some questions I have - is this the best split, in particular, basing it on working pre-fatigued muscles such as back/bicep?
How long is optimal to stay on this program, and when should I take a week off?
WORKOUT ROUTINE (SETS X REPS)
DAY 1 BACK + BICEPS (FRIDAY)
DEADLIFTS (8X3 AUTOREGULATE)
CHIN-UPS (3X-MAX)
CABLE ROWS (3X8)
FACE-PULLS (3X12)
STANDING CURLS (4X6)
HAMMER CURLS (4X6)
DAY 2 CHEST + TRICEPS (SATURDAY)
BENCH PRESS (8X3 AUTOREGULATE)
INCLINE DB PRESS (5X5)
CABLE FLYES LOW-HIGH (4X6)
WEIGHTED DIPS (3X8)
SKULLCRUSHERS (4X6)
CABLE PULLDOWN W/ BAR (3X8)
DAY 3 LEGS + SHOULDERS (SUNDAY)
BACK SQUAT (1X20)
LEG EXTENSION (3X8)
MILITARY PRESS (5X5)
ONE-ARM STANDING DB PRESS (5X5)
BARBELL SHRUGS (3X20)
DAY 4 BACK + BICEPS (MONDAY)
BARBELL ROWS (4X6)
LAT PULLDOWN (3X8)
INCLINE REVERSE FLIES (3X8)
PREACHER CURLS (5X5)
CABLE REVERSE CURLS (4X6)
If I were you, I would start with 2-4 compound exercises per workout which will give you the ability to really focus on them. The amount of volume here is pretty high. I think that you could get just as much out of a routine where you performed less exercises. For example, a chest/triceps day could look like Bench Press or Incline Bench Press 4-6 x 3, 2-5 x 5-8, Floor Press: 4 x 3-5, 2 x 10, Nose breakers 6 x 3, 5 x 5. That’s just my opinion. The volume would kill me, but if you can take it, by all means go for it.
[quote]Hartache wrote:
this is what i just wrote up… any feedback would be awesome… in general everything is proportional and i’m just trying to supersize everything, but I have a special interest in the upper chest, back width, traps, and overall arm size
I throw in abs/obliques/forearms/calves whenever, and my nutrition / para-workout is close to optimal.
Some questions I have - is this the best split, in particular, basing it on working pre-fatigued muscles such as back/bicep?
How long is optimal to stay on this program, and when should I take a week off?
WORKOUT ROUTINE (SETS X REPS)
DAY 1 BACK + BICEPS (FRIDAY)
DEADLIFTS (8X3 AUTOREGULATE)
CHIN-UPS (3X-MAX)
CABLE ROWS (3X8)
FACE-PULLS (3X12)
STANDING CURLS (4X6)
HAMMER CURLS (4X6)
DAY 2 CHEST + TRICEPS (SATURDAY)
BENCH PRESS (8X3 AUTOREGULATE)
INCLINE DB PRESS (5X5)
CABLE FLYES LOW-HIGH (4X6)
WEIGHTED DIPS (3X8)
SKULLCRUSHERS (4X6)
CABLE PULLDOWN W/ BAR (3X8)
DAY 3 LEGS + SHOULDERS (SUNDAY)
BACK SQUAT (1X20)
LEG EXTENSION (3X8)
MILITARY PRESS (5X5)
ONE-ARM STANDING DB PRESS (5X5)
BARBELL SHRUGS (3X20)
DAY 4 BACK + BICEPS (MONDAY)
BARBELL ROWS (4X6)
LAT PULLDOWN (3X8)
INCLINE REVERSE FLIES (3X8)
PREACHER CURLS (5X5)
CABLE REVERSE CURLS (4X6)
DAY 6 LEGS + SHOULDERS (WEDNESDAY)
BACK SQUAT (7+X7+ AUTOREGULATE)
SEATED DB PRESS (4X6)
FRONT RAISE (4X6)
LATERAL RAISE (4X6)
BARBELL SHRUGS (3X20)
[/quote]
I like it, If I was going to do that though, I would cut down the amount of exercises you are doing.
Two exercises per muscle group, one per smaller muscle group, per session, ESPECIALLY if you are going to do 8+ sets on a big exercise (planning the amount of sets you are going to do on an exercise is not necassery anyway imo). Then increase or decrease the number of exercises from there pending on how you feel.