my revised work out..

[adidamps2]

OK HERE WE GO, I PUT THIS TOGETHER TOHE WAY IT IS DUE TO MY WORK SCHEDUAL.I WORK 2 DAYS GET 3 DAYS OFF..SO I HAVE 3 DAYS OF WT TRAINING AND 2 DAYS REST…
EVERY WORK OUT WILL HAvE A 10 MIN WARM UP CARDIO AND 20 MIN CARDIO AFTER LIFTING.no cardio on rest day..only abs... I PUT TOGETHER 3 DIFFERENT WO PLANS TRYING TO MAKE SURE I TARGET EACH OF THE BIG LIFTS DL, SQUAT, AND BENCH, AT DIFFERENT TIMES, GIVING THE OTHERS TIME TO RECOVER.


WO1
DAY1
CHEST
WU FLAT BENCH 2X12-15
HVY FLAT BENCH 3X3-5
INC DB PRESS 2X6-8
INC CABLE FLY 2X8-10

TRI’S
REV BENCH PRESS 2X6-8
CABLE PRESS DOWN, ROPE 2X6-8
DIPS 2X MF

CALVES
SEATED DB CALF RAISES 3X20

DAY2
BACK
WU T-BAR ROW 2X10-12
T-BAR ROW 2X6-8
REV GRIP LAT PD 2X10-12
BENT OVER SINGLE ARM DB ROW 2X8-10
HYPER’S 2XMF

shoulders
MILITARY PRESS 2X8-10
DB PRESS 2X10-12
REAR CABLE LAT RAISE 2X15-20

BI’S
5-10-20
REV E-Z BAR CURLS 2X5
INC DB CURLS 2X10
STANDING ALTERNATING CURLS 2X20

DAY3
LEGS
WU RAISED HEEL SQUATS 2X12-15
RAISED HEEL SQUAT 2X 10-12
HACK SQUAT 2 X15-20
SEATED LEG CURLS 2X 12-15
SLDL 2X10-12

CALVES
WU SM STANDING CALF RAISES 2X12-15
SM STANDING CALF RAISES 1X8-10

2 DAYS REST (ABS)

 

[adidamps2]

WO2
DAY1
BACK
WU DL 2X12-15
DL 2X6-8
DL 1X3-5
LOW CABLE ROWS 2X6-8
SUPINE ROW (UPSIDE DOWN PUSH UP) 2XMF
PULL UP/CHIN UP 2XMF

shulders
WU BEHIND NECK PRESS 2X12-15
BEHIND NECK PRESS 2X6-8
BEHIND NECK PRESS 1X3-5
ARNIE PRESS 2X6X8
WU BB SHRUGGS 2X6-8
BB SHRUGG 2X3-5

BI’S
WU BB CURLS 2X12-15
BB CURLS 2X6-8
DOWN THE RACK 45 AND DOWN
ALTERNATING BURN OUTS 10LBSX MF (USUALLLY 50-55 REPS EA ARM)

DAY2
LEGS
WU LEG PRESS 2X12-15
LEG PRESS 2X6-8
SINGLE LEG PRESS 2X12-15
WU ROMAIN DL 2X12-15
ROMAIN DL 2X8-10
LYING LEG CURL 2X12-15

CALVES
WT PLATE (IDEALLY 25’S) TOE RAISES 2XMF

DAY3
CHEST
WU FLAT DB PRESS 2X12-15
FLAT DB PRESS 2X6-8
FLAT DB PRESS 1X3-5
DECLINE DB PRESS 2X8-10
LOW CABLE FLY 2X12-15
PULL OVER 2X8-10

TRI’S
CG BENCH PRESS 2X6-8
SKULL CRUSHERS 2X8-10
CABLE LYING TRI EXT 2X12-15

2 DAYS REST (ABS)

 

[adidamps2]

WO3
DAY1
LEGS
WU SQUAT 2X12-15
SQUAT 2X6-8
SQUAT 1X3-5
DB REAR LUNGE 2X12-15
SEATED LEG CURLS 2X15-20

CALVES
SAME AS WO1 DAY1

DAY2
CHEST
5-10-20
FLAT BENCH 2X5
INC DB PRESS 2X10
DECLINE CABLE FLIES 2X20

TRI
REV GRIP TRI PRESS DOWN 2X6-8
LYING DB SUPINE PRESS 2X10-12
MACHINE TRI PRESS 2X12-15

DAY3
BACK
MIDDLE BACK SHRUG 2X12-15
KNEELING HI CABLE PULL DOWN 2X12-15
V-BAR PULL-DOWN 2X10-12
STRAIGHT BAR CABLE PULL DOWN 2X10-12

shoulders
SM UPRIGHT ROW 2X10-12
SIDE LAT CABLE RAISE 2X15-20
LYING DB RAISES 2X12-15
INC PLATE RAISES 2X12
DB SHRUGS 2X8-10

bi's
BB 21’S 1-2 SETS
OVER HEAD CABLE CURLS 2X10-12
LYING OVER HEAD CABLE CURLS 2X12-15

CALVES
WO1 DAY3

2 days rest

repeat..
just incase wu = warm up and sm = smith machine
what do you guys think here...too much not enough??
on the right track or way out in left field?

 

[luquillo78]

So you deadlift once every 3 weeks?

 

[adidamps2]

yes..i guess in essence i do..i also do SLDL too the 1st week...and romain DL on another day

 

[adidamps2]

is that bad..i just know i'm gonna hvy and dl always tax me...

 

[luquillo78]

is that bad..i just know i'm gonna hvy and dl always tax me...

If it works for you it's ok. You are 5'8 208 lbs, so I guess you're not skinny and you know how to workout. What's your %bf?

 

[adidamps2]

i lil high right now..around 20ish...having hard time getting back in the gym..trying to adjust to new job schedual and town...do you think rack pulls should be throughn it there some were? and what of the SLDL and ROAMIAN DL?..good or not?

 

[luquillo78]

i lil high right now..around 20ish...having hard time getting back in the gym..trying to adjust to new job schedual and town...do you think rack pulls should be throughn it there some were? and what of the SLDL and ROAMIAN DL?..good or not?

Sorry I don't know what the roamian DL are. I deadlift and SLDL the same day, on back day. I do it once a week.
Some prefer to SLDL on leg day and deadlift on back day, but that's working the low back hard twice a week and I get a hard time recovering the low back.
SLDL are very good for hams and low back, but you can lift less weight than normal deadlift.

 

[adidamps2]

kinda like SLDL but you spread your legs slightly shoulder width or less and slight bend in knee's

 

[luquillo78]

I use shoulder width stance and keep knees slight bent

 

[adidamps2]

yea same thing...