New Workout Plan

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MetalHead916
I plan on doing this, but would like some comments on wether or not this would be good for bulking, cutting, or hard lean mass? Every month I also plan on switching the order of the workout in reverse so that I confuse my muscles and don't hit a plataue.

An example of the workout I favor is as follows:

MONDAY: CHEST AND CALVES
Bench Press:
3 X 20 @ 135 lbs.
2 X 10 @ 200 lbs
1 X 8 @ 275 lbs.
1 X 6 @ 295 lbs.
1 X 5 @ 315 lbs.
1 X 4 @ 335 lbs.
1 X 3 @ 355 lbs.
2 X 8 @ 295 lbs. Incline Flys:
4 X 6-8 @ 70 lb.

Flat Flys:
4 X 6-8 @ 75 lb.

Standing Clave Raise:
4 X 10 @ 400 lbs.

Seated Clave Raise:
4 X 8 @ 200 lbs

TUEDAYS: BICEPS AND TRICEPS
Lying Triceps Ext:
2 X 20 @ 95 lbs.
1 X 10 @ 115 lbs.
1 X 10 @ 125 lbs.
2 X 8 @ 135 lbs.
2 X 6 @ 145 lbs. Triceps Push- Down:
4 X 6-8 @ 130 lbs.

Standing Tri Ext:
3 X 6-8 @ 120 lbs.
Incline Curl:
4 X 6-8 @ 65 lbs.
Barbell Curl:
2 X 20 @ 70 lbs.
1 X 12 @ 90 lbs.
1 X 10 @ 115 lbs.
1 X 8 @ 135 lbs.
1 X 6 @ 155 lbs.
1 X 4 @ 185 lbs.

WEDNESDAY: LEGS
Squat:
2 X 20 @ 135 lbs.
1 X 15 @ 185 lbs
1 X 12 @ 225 lbs
1 X 10 @ 275 lbs.
1 X 8 @ 315 lbs.
1 X 7 @ 365 lbs.
1 X 6 @ 405 lbs.
1 X 5 @ 435 lbs
1 X 4 @ 455 lbs
1 X 3 @ 485 lbs.
2 X 8 @ 405 lbs. Leg Extention:
4 X 6-8 @ 150 lbs.

Leg curl:
4 X 6-8 @ 130 lbs.

THURSDAY: BACK
Pull-ups:
4 X 10

Barbell rowing:
2 X 8 @ 185 lbs.
2 X 6 @ 225 lbs.
4 X 4 @ 275 lbs. Pullovers:
4 X 8 @ 110 lbs DB

Pulldowns:
4 X 6 @ 220 lbs.

FRIDAY: SHOULDERS
Seated BB Press:
2 X 15 @ 135 lbs.
2 X 10 @ 155 lbs.
2 X 8 @ 185 lbs.
2 X 6 @ 205 lbs.
1 X 4 @ 225 lbs. Upright rowing:
4 X 6-8 @ 155 lbs.

Side Raises:
4 X 6-8 @ 65 lbs.

Shrugs:
4 X 8 @ 120 lbs

SATURDAY: ABS

30 Min From P90X program


SUNDAY: STRETCH

10 Min From P90X program  

07 Jan 2010 02:16

jcvaughn26
Have you done this before? Seems like a lot of sets, might be over training. I see you do a huge amount of primary lift then not much of the others. I personally like to get a few different movements for each muscle group. For istance an example sometimes I do flat bench, incline, decline, Cable crossover and dips for chest. Any of those could be bb or db just depends on the workout. Like I said though if it works for you and your still getting the gains you like go with it. If those are your numbers as far as weight then you are doing well.  

07 Jan 2010 05:13
MetalHead916
****** is where I usually get my info from, just like this workout. I figured I would try this for a month and go from there, because the author describes that the workout creates fast muscle twitching fibers ( or somewhere along those line). The workout you described is always what I go for. Great results, fast gains.  

07 Jan 2010 06:24
jcvaughn26
Are those the amounts of weight you'd be moving? or just example?  

07 Jan 2010 08:19
MetalHead916
It's just an example, but after reading it I would say about 90% of whats depicted.  

07 Jan 2010 09:44
lar789
i have a different movements for each muscle. example crunches, incline, decline, any of those are effective.. just try them.  

27 Mar 2010 06:33

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