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Can I get the boards disapproval on my new design?
Posted on 5/16/19 at 8:32 pm
Posted on 5/16/19 at 8:32 pm
I’ve gotten bored with my recent program so I designed a new one
I go 4/week so hoping this won’t make it as monotonous
Day A
Shoulder Press 4/10
Isometric Curl 4/12
Triceps Press 4/12
Lateral Raises 4/10
Hammer Curl 4/12
Rope Extension 4/12
Front Raise 4/10
Reverse Curl 4/10
V Grip Press Down 4/12
Pallof 4/10
Day B
Unilateral Leg extension 4/12
Romanian deadlift 4/10
Calf extension 4/12
Leg Curl 4/10
TRX Squat 4/12
Torso rotation 4/12
Crunches 2/4/12
Pallof 4/10
Day C
Chest Fly 4/10
Incline DB Press 4/10
Bench 4/10
Lat pull down 4/10
Lawn Mower 4/10
Rows machine 4/10
Cable Row 4/10
Pallof 4/10
I go 4/week so hoping this won’t make it as monotonous
Day A
Shoulder Press 4/10
Isometric Curl 4/12
Triceps Press 4/12
Lateral Raises 4/10
Hammer Curl 4/12
Rope Extension 4/12
Front Raise 4/10
Reverse Curl 4/10
V Grip Press Down 4/12
Pallof 4/10
Day B
Unilateral Leg extension 4/12
Romanian deadlift 4/10
Calf extension 4/12
Leg Curl 4/10
TRX Squat 4/12
Torso rotation 4/12
Crunches 2/4/12
Pallof 4/10
Day C
Chest Fly 4/10
Incline DB Press 4/10
Bench 4/10
Lat pull down 4/10
Lawn Mower 4/10
Rows machine 4/10
Cable Row 4/10
Pallof 4/10
4
Posted on 5/16/19 at 8:39 pm to sms151t
That’s a shite ton of volume. No squats or conventional deadlifts? It feels like you’re all over the place, but I’m not the most educated one here in terms of programming.
Posted on 5/16/19 at 8:49 pm to DeafJam73
I think it isolated body parts daily and you work a body part at most 2/week. No squats as can’t do them
So i will go 4 times a week usually Wednesday my rest day
week 1 ABCA
Wk 2 BCAB
Wk 3 CABC
Or that’s the theory I have on it
Again maybe I’m dumb (most likely) which is why I asked for opinion help.
So i will go 4 times a week usually Wednesday my rest day
week 1 ABCA
Wk 2 BCAB
Wk 3 CABC
Or that’s the theory I have on it
Again maybe I’m dumb (most likely) which is why I asked for opinion help.
This post was edited on 5/16/19 at 8:54 pm
Posted on 5/16/19 at 9:30 pm to sms151t
1. Start with larger muscle groups then work smaller
2. Add in more compound lifts
3. Focus on your main compound lifts. You don’t need much volume on accessory lifts if you lift heavy (and technically sound!!) on your main lifts
2. Add in more compound lifts
3. Focus on your main compound lifts. You don’t need much volume on accessory lifts if you lift heavy (and technically sound!!) on your main lifts
Posted on 5/16/19 at 9:41 pm to sms151t
Lot of volume for similar lifts. In my experience there's diminishing returns the more sets you do.
I'd do 2 lifts per muscle group, max. Fill in some gaps with trap and forearm work.
If you're dead set on doing more lifts and want better value from your work, split your program into 4 days and hit major muscle groups with compound lifts twice a week, and small isolations once a week.
I'd do 2 lifts per muscle group, max. Fill in some gaps with trap and forearm work.
If you're dead set on doing more lifts and want better value from your work, split your program into 4 days and hit major muscle groups with compound lifts twice a week, and small isolations once a week.
Posted on 5/16/19 at 10:38 pm to sms151t
90% bullshite fluff. Just a bunch of exercises thrown together that will ensure cns fatigue and ensure make very little progress.
If you don't wanna or can't do squats then do the kinobody program
Monday
1.) Standing Barbell Press
Bar x 5 reps
warm up x 5 reps (50% of heavy set)
warm up x 3 reps (65% of heavy set)
warm up x 1 rep (80% of heavy set)
Set 1: 4-5 reps
Set 2: 6-8 reps (10-15% lighter)
2.) Incline Dumbbell Bench
Set 1: 8-10 reps|
Set 2: 8-10 reps (10-15% lighter)
3.) Incline Dumbbell Curls
Set 1: 6-8 reps
Set 2: 6-8 reps (10-15% lighter)
Set 3: 6-8 Reps (10-15% lighter)
4.) Rope Pushdowns
Set 1: 8-10 reps
Set 2: 8-10 reps (10-15% lighter)
Set 3: 8-10 reps (10-15% lighter)
5.) Rope Hammer Curls
Set 1: 10-12 reps
Set 2: 12-15 reps (10-15% lighter)
6.) Bent Over Flyes
Rest Pause: 15-20 reps + 4-6, 4-6, 4-6
Wednesday
1.) Pistol Squats
Bodyweight x 5 reps
Light weight x 3 reps
Set 1: 3 reps weighted
Set 2: 4 reps weighted (10 lbs lighter per dumbbell)
Set 3: 5 reps weighted (10 lbs lighter per dumbbell
2.) Hang Cleans
5 sets of 5 reps (start light and increase weight by 10 lbs on each set)
3.) Dumbbell Step ups
Set 1: 6-8 reps
Set 2: 6-8 reps (10 lbs lighter per hand)
4.) Standing Calf Raise Machine
Set 1: 15-20 reps
Set 2: 15-20 reps
5.) Hanging Leg Raises
3 sets of 5-15 reps
6.) Side to Side Knee Ups
2 sets of 10-20 reps per side
Friday
1.) Standing Barbell Press
Bar x 5 reps
warm up x 5 reps
warm up x 3 reps
warm up x 1 rep
Set 1: 4-5 reps
Set 2: 6-8 reps (10-15% lighter)
2.) Flat Barbell Bench Press (or weighted dips)
Set 1: 8-10 reps
Set 2: 8-10 reps (10-15% lighter)
3.) Weighted Pull ups
Set 1: 6-8 reps
Set 2: 6-8 reps (10-15% lighter)
4.) Cable/Machine Rows
Set 1: 8-10 reps
Set 2: 8-10 reps (10-15% lighter)
Set 3: 8-10 reps (10-15% lighter)
5.) Dumbbell Upright Rows
Rest Pause: 15-20 reps + 4-6, 4-6, 4-6
Here is the calculator
LINK
If you don't wanna or can't do squats then do the kinobody program
Monday
1.) Standing Barbell Press
Bar x 5 reps
warm up x 5 reps (50% of heavy set)
warm up x 3 reps (65% of heavy set)
warm up x 1 rep (80% of heavy set)
Set 1: 4-5 reps
Set 2: 6-8 reps (10-15% lighter)
2.) Incline Dumbbell Bench
Set 1: 8-10 reps|
Set 2: 8-10 reps (10-15% lighter)
3.) Incline Dumbbell Curls
Set 1: 6-8 reps
Set 2: 6-8 reps (10-15% lighter)
Set 3: 6-8 Reps (10-15% lighter)
4.) Rope Pushdowns
Set 1: 8-10 reps
Set 2: 8-10 reps (10-15% lighter)
Set 3: 8-10 reps (10-15% lighter)
5.) Rope Hammer Curls
Set 1: 10-12 reps
Set 2: 12-15 reps (10-15% lighter)
6.) Bent Over Flyes
Rest Pause: 15-20 reps + 4-6, 4-6, 4-6
Wednesday
1.) Pistol Squats
Bodyweight x 5 reps
Light weight x 3 reps
Set 1: 3 reps weighted
Set 2: 4 reps weighted (10 lbs lighter per dumbbell)
Set 3: 5 reps weighted (10 lbs lighter per dumbbell
2.) Hang Cleans
5 sets of 5 reps (start light and increase weight by 10 lbs on each set)
3.) Dumbbell Step ups
Set 1: 6-8 reps
Set 2: 6-8 reps (10 lbs lighter per hand)
4.) Standing Calf Raise Machine
Set 1: 15-20 reps
Set 2: 15-20 reps
5.) Hanging Leg Raises
3 sets of 5-15 reps
6.) Side to Side Knee Ups
2 sets of 10-20 reps per side
Friday
1.) Standing Barbell Press
Bar x 5 reps
warm up x 5 reps
warm up x 3 reps
warm up x 1 rep
Set 1: 4-5 reps
Set 2: 6-8 reps (10-15% lighter)
2.) Flat Barbell Bench Press (or weighted dips)
Set 1: 8-10 reps
Set 2: 8-10 reps (10-15% lighter)
3.) Weighted Pull ups
Set 1: 6-8 reps
Set 2: 6-8 reps (10-15% lighter)
4.) Cable/Machine Rows
Set 1: 8-10 reps
Set 2: 8-10 reps (10-15% lighter)
Set 3: 8-10 reps (10-15% lighter)
5.) Dumbbell Upright Rows
Rest Pause: 15-20 reps + 4-6, 4-6, 4-6
Here is the calculator
LINK
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