[QUOTE="pygmahia5"]
hows this? I got it from a pretty reputable source. i think ill see pretty good gains from this one. it doesn't have hammer curls though :( which i love.
DAY 1 - Chest, biceps, shoulders
A Flat BB bench press - w 4x5-8 / 120
B Incline DB bench press - 3x8-12 2010 90
C Incline DB flys - 3x8-12 2020 60
D Military press - w 4x5-8 / 75
E Chinups - w 4x5-8 / 75
F DB preacher curls - 3x8-12 2120 60
--
DAY 2 - Lower body hip dominant
A Deadlift - w 5x3-5 / 180
B1 Front squats - w 4x5-8 / 45
B2 Leg curls - w 4x5-8 2011 45
C1 Seated calf raises - w 2x12-20 3211 30
C2 Cable crunches - 2x12-20 2121 30
--
DAY 3 - Back, triceps
A Pullups - w 3x8-12 / 90
B Bent-over BB rows - w 4x5-8 / 90
C1 DB rows - 3x8-12 2010 45
C2 Upright rows - 3x8-12 2021 45
D Parallel bar dips - w 4x5-8 21X1 90
E DB overhead extensions - 3x8-12 2110 60
--
DAY 4 - Lower body quad-dominant
A Squat - w 4x8-12 / 180
B1 Romanian deadlifts - w 3x8-12 3020 45
B2 Split squats - 3x8-12 / 45
C1 Standing calf raises - w 4x6-10 52X1 30
C2 Hanging leg raises - 4x8-12 3010 30
BranKetra
On your first post, you said you were doing heavy weight low reps and you wanted to switch the rep-to-weight ratio around. I'm guessing you have it in set-rep format (4x5-8=4 sets of 5 to 8 reps each). If that's correct, you still have some with low reps. From what I hear, 1-6 is the low range and 8-12 is good for a moderate weight. It's higher in reps, so it won't be as taxing on your muscles as lower rep/higher weight, but it's still good. Lately, I've been doing everything 3x8 at a high-moderate weight. So on my last set, I'll be really going at it to get those last reps in.
According to what I learned from Rippetoe, if you are going to do a 5x5 or something similar, then you should only have one per workout. Then again, he wasn't talking light weights high reps.
I noticed you have a 4-day plan, but I don't know how you're splitting them up or if it's just Mon-Thur. As far as working out goes, in general, I hear it's good to let body parts rest for 48 hours before exercising them again, which leads me to the next point. In my experience, correct deadlifts and squats work the entire legs and the back to a certain extent. When I do Romanian deadlifts, they tend to work my hamstrings and lower spinal erector muscles more than squats or normal deadlifts isolate those areas. As I said before, squats and deadlifts work the entire legs and part of the back. Squats in particular also work the abdominals a bit. Keep that in mind, so when your lower back muscles starts to tighten up, you know why.
I'm not too sure about your upper body workouts. They don't seem bad. I've just never done that exact one. I've been doing wide grip pullups for shoulders and lats and some other things.
For biceps, I stick with dumbells and cable curls. Hammer curls, Skull crushers, and rope pressdowns for triceps. I superset arm workout, so I get done fast but it works. Chest workout seems good. I've been doing incline bench, cable chest extensions, and dumbell flat bench. Cable chest extensions in particular have been a good addition to my workouts. Just a tip.
I still have a lot to learn, but this is a little bit of the things I've learned from training with other people, hearing their opinions on things, and training on my own. I hope this helps.
thanks so much for your post. the 4 day split done like...2 days on, 1 day off, 2 days on, 2 days off. there are LOADS of other workout routines this particular guy has given out that work, but i like this one the most.
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