Hey raynor i don't know if you remeber me, i donated you a couple months back for all the help
Anyway, this was my workout plan you helped me with:
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My one and only goal is muscle hypertrophy so keep that in mind we'll reading
Every exercise (UNLESS POSTED OTHERWISE) is going to be 5 sets, every set will go till failure, i will drop weight down after each set.
Monday: Chest
Incline Bench
Flat bench
Incline DB Superset with Incline Flies
Decline DB superset with decline flies
Cable Crossover 21's
DB Pullovers Superset with Dips
Tuesday: Legs and abs
Squats, leg press, leg extensions, calf press/raises, quad extensions.
i do a wide verity of abs dont feel like posting them all out.
Wednesday: Shoulders
Dumbbell front raise, lateral raise, dumbbell rear delt raise, Dumbell shoulder press, shrugs, then to finish up i grab the bench press bar and hold just under chin lift over head to my back and go back and forth do this till failure. no sure what exercise this is called.
Thursday: rest and abs
Friday: Back
Back extensions, dead lift, cable seated row, dumbbell row and barbell bent over rows, v bar row, Pullups
Saturday: Arms
Ez bar curl,close grip bench press, bicep cable curl,cable triceps push downs, concentration curl,behind the back two handed dumbbell tricep extensions, hammer curls, behind the back wrist curls, seated dumbbell palms up/down wrist curl
Sunday: rest abs
and i;ve been doing that workout routine for about 5ish months
and I'm thinking its time for a bit of a change, so i wanted to chance to your hypertophy plan which is:
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Workout plan for hypertrophy:
[Perform all exercises as follows: 1. Warmup set (15ish reps light weight), 2. First set (wait about 30 seconds after warmup, then do 10-12 reps medium weight), 3. Second set (wait about 30-45 seconds after second set then do 8-10 reps medium/heavy weight), 4. Third Set (wait about 1 minute after second set then do 85% of max weight for as many reps as possible until failure, rack the weight, wait 5-10 seconds and get it again for as many reps as possible until failure), 5. Fourth Set ( wait 1 minute after third set then do the Same as third set), 6. Fifth Set (WITHOUT RESTING after the fourth set, cut the weight in half and immediately go until failure again).
The only exception to these exercises are supersets which will be performed with medium/heavy weight and both exercises done until failure, wait 60 seconds, then repeat the process with a MILD weight increase (5-10% max increase). The key with supersets is just to keep going and fight the burn and get as many reps as possible with medium/heavy weight.
Mon (chest/bis) - Incline Bench Press, Flat Bench Press, Incline DB Flies SUPERSET with Flat DB Flies, Wide-grip Dips (weighted if possible), lying DB pullovers, Low cable crossovers SUPERSET w/ high cable crossovers. Standing olympic bar curls, seated E-Z Bar preacher curls, Standing DB curls SUPERSET w/ seated DB hammer curls, Concentration DB curls, High cable curls (looks like a standing double-bicep pose) SUPERSET w/ low cable bicep curls.
Tues (Back/Tris) - Straight-Leg Deadlifts, Seated Cable Rows, Wide Grip Lat Pulldowns, T-Bar Rows, Bent over DB Rows SUPERSET w/ Lawnmower DB Rows, Good Mornings Superset w/ Lower Back Hyperextensions, Bent Over Barbell Rows. Cable Tricep Pulldowns (Rope or V-Bar), One-Arm tricep cable pulldowns SUPERSET w/ One-Arm tricep cable kickbacks, DB Kickbacks, Seated DB Skullcrushers SUPERSET w/ laying EZ-bar skullcrushers, Close-Grip machine dips.
Weds (Legs/Shoulders) - Barbell Squats (ATG), Plate loaded Leg Press, Leg Extension SUPERSET w/ Leg Curls (laying or seated), DB Lunges, Hip Abductor SUPERSET w/ Hip Adductor, Standing Calf Raise Machine, Donkey Calf Raises SUPERSET w/ Seated Calf-Raises. Seated Military Press, DB Shoulder Press, DB Arnold Press SUPERSET w/ DB Front raises, DB Lat raises (normal 2 arm method) SUPERSET w/ one arm slow-decline lat raises, DB Shrugs, Barbell Shrugs.
Thurs - REST
Fri - Repeat Monday
Sat - Repeat Tuesday
Sun - Repeat Weds
Mon - OFF
Now the only part I didn't mention was abs and cardio. For Abs, you can train them 3-4 times per week (although you only really need 2x per week) on whatever days suit you. Consider ab training on your easier days. So whichever 2 of the 3 days are the easier days, throw ab training on those days. If you can't get abs more than 1-2 days per week, that is fine and shouldn't really matter all that much.
Abs - 30 minutes ab instinct training (yep, just like arnold) - basically you jump from a plethora of ab exercises without stopping in between. You are going to jump from exercise to exercise and perform them all until failure (weighted exercises until failure - for bodyweight ab exercises, just do 20-25 reps). After 30 minutes of ab instinct training is over, hang from a pullup bar for 30-60 seconds to stretch out the abs sufficiently.
For cardio, this is totally optional. If you start detecting fat gains, you can throw in 20 mins of HIIT cardio every morning and 15-20 mins post-workout every day. If you aren't gaining fat, forget cardio all together.
my question is should i switch to your one? i have been doing my for about 5-6 months but i like the look of yours and really want to try it, so let me know, also isnt your workout plan almost a over kill? and should i be working each muscle group twice a week well on a hypertrophy workout plan, like yours says?
thanks sir let me know
This post was edited by kinkies2 on Mar 27 2011 03:52pm