joei rock
New member
******something new posted below...
just started doing this.. but wondering if it might be too much.. i have always worked a muscle group only once a week in various splits (3 day, 4day, 5day) . i am giving this a shot .. just wanted to know if anyone does something similar or if you think i might end up over training ...
WEEK 1
monday:chest/delts/tricep
1. decline bench... 2 warm up set w/ just bar, 2 warm up sets @135, 1 set 8-10 reps @225, 1 set 4-6 reps @ 365
2. DB incline press... 1 warm up 12-15 reps, 1 set 8-10 reps w/ 115lbs (those are the biggest DB i got)
3. flat bench DB fly.. 1 warm up set... 1 set 6-8 reps
4. military DB press... 2 warm ups.. 1 heavy set 5-6 reps
5. laterals... 1 warm up.. 1 heavy set 4-6 reps
6. front raises.. 1 warm up set.. 1 heavy set
7. tricep cable pushdown.. 2 warm ups.. 1 working set 6-8 reps
8. close grip flat bench... 1 warm up @ 135.. 1 working set
9. 2 sets of 10 dips
wednesday: back/bicep
1. bent over rows.. 1 warm up with just bar... 2 warm ups @135.. 1 set @225
2. cable pull downs .. 2 warm ups... 1 heavy set 5-6 reps
3. seated cable row .. 1 warm up .. 1 heavy set
4. DB bent over row.. 1 warm up .. 1 heavy set
5. BB shrugs ... 2 warm ups .. 1 heavy
6. incline DB curls.. 2 warm ups.. 1 heavy set
7. BB culrs .. 1 warm up.. 1 heavy set
8. hammer curls.. 1 warm up .. 1 heavy set
Friday:chest/tricep
same as previous monday
Saturday: legs
1. leg extensions.. 2 very light warm ups.. 2 medium warm ups .. 1 heavy set
2. squats.. 2 warm ups.. 1 heavy set
3. leg press... 1 warm up.. 1 heavy set
4. leg curls.. 2 warm ups .. 1 heavy set
5. stiff legged deads.. 1 warm up.. 1 heavy set
6. calve raises.. 2 warms ups .. 3 sets of 20 reps
WEEK 2
monday: back/bicep
same as previous wednesday
wednesday: chest/tricep
same as previous friday
friday: back/bicep
same as monday
saurday: legs
same
just started doing this.. but wondering if it might be too much.. i have always worked a muscle group only once a week in various splits (3 day, 4day, 5day) . i am giving this a shot .. just wanted to know if anyone does something similar or if you think i might end up over training ...
WEEK 1
monday:chest/delts/tricep
1. decline bench... 2 warm up set w/ just bar, 2 warm up sets @135, 1 set 8-10 reps @225, 1 set 4-6 reps @ 365
2. DB incline press... 1 warm up 12-15 reps, 1 set 8-10 reps w/ 115lbs (those are the biggest DB i got)
3. flat bench DB fly.. 1 warm up set... 1 set 6-8 reps
4. military DB press... 2 warm ups.. 1 heavy set 5-6 reps
5. laterals... 1 warm up.. 1 heavy set 4-6 reps
6. front raises.. 1 warm up set.. 1 heavy set
7. tricep cable pushdown.. 2 warm ups.. 1 working set 6-8 reps
8. close grip flat bench... 1 warm up @ 135.. 1 working set
9. 2 sets of 10 dips
wednesday: back/bicep
1. bent over rows.. 1 warm up with just bar... 2 warm ups @135.. 1 set @225
2. cable pull downs .. 2 warm ups... 1 heavy set 5-6 reps
3. seated cable row .. 1 warm up .. 1 heavy set
4. DB bent over row.. 1 warm up .. 1 heavy set
5. BB shrugs ... 2 warm ups .. 1 heavy
6. incline DB curls.. 2 warm ups.. 1 heavy set
7. BB culrs .. 1 warm up.. 1 heavy set
8. hammer curls.. 1 warm up .. 1 heavy set
Friday:chest/tricep
same as previous monday
Saturday: legs
1. leg extensions.. 2 very light warm ups.. 2 medium warm ups .. 1 heavy set
2. squats.. 2 warm ups.. 1 heavy set
3. leg press... 1 warm up.. 1 heavy set
4. leg curls.. 2 warm ups .. 1 heavy set
5. stiff legged deads.. 1 warm up.. 1 heavy set
6. calve raises.. 2 warms ups .. 3 sets of 20 reps
WEEK 2
monday: back/bicep
same as previous wednesday
wednesday: chest/tricep
same as previous friday
friday: back/bicep
same as monday
saurday: legs
same
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