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#1
11-19-06, 08:43 PM
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How does this program look?
Monday : Chest and Triceps
Bench press 4 x 6-12 Decline dumbbell flies 4 x 6-12 Dips 4 x 6-12 Decline skull crushers 4 x 6-12 Tuesday : Back and Biceps Lying barbell row 4 x 6-12 Rear delt lat raise (incline or bent lateral) 4 x 6-12 Preacher curl 4 x 6-12 Hammer curl 4 x 6-12 Thursday : Shoulder / Traps Military press 4 x 6-12 Side lat raise 4 x 6-12 Seated dumbell Shrugs 4 x 6-12 Barbell Front Raises 4 x 6-12 Friday : Legs and Abs Smith bentover deadlift 4 x 6-12 Barbell squat 4 x 6-12 D1 Barbell ab rollout Kneeling cable crunch 4 x 6-12
__________________
Last edited by Septooth : 11-20-06 at 07:28 PM. 
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#2
11-25-06, 07:01 PM
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What are you trying to accomplish with this? If it's an "offseason" type of deal it looks pretty good for gaining mass and staying out of the "overtraining" mode as long as your diet and everything else is in place...
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#3
11-25-06, 10:33 PM
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Nope, Its not an offseason thing. Im a newb when it comes to bodybuilding. What Im looking for is a program that works alll my muscles 2x a week and gives me some mass with strength. I changed it since then. Does it look any better? Or do you have any better programs that would work?
Monday (Compound) : Chest, Shoulders, Triceps and Traps Barbell Bench Press 2 x 5-8 Military Press 2 x 5-8 Dips 2 x 6-10 Upright Row 2 x 6-10 Tuesday (Compound) : Back, Biceps, Legs and Abs Straight Leg Deadlift 2 x 6-10 Bent Over Row 2 x 5-8 Weighted Chin Ups 2 x 6-10 Barbell Squat 2 x 6-10 Barbell Ab Rollout 2 x 6-10 Thursday (Isolation) : Chest, Shoulders, Triceps and Traps Decline Dumbell Flyes 2 x 5-8 Decline Skull Crushers 2 x 5-8 Lying or Bent over Lat Raise 2 x 5-8 Shrug 2 x 6-10 Friday (Isolation) : Back, Biceps, Legs and Abs Lying or Incline Barbell Row 2 x 6-10 Incline Dumbell Curl 2 x 6-10 Leg Curl Leg Extension 2 x 6-10 Hyperextensions 2 x 6-10 Kneeling Cable Crunch 2 x 8-12
__________________
Last edited by Septooth : 11-25-06 at 10:36 PM.
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#4
11-26-06, 03:37 AM
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I like the first one better - just lower the reps a little for "mass with strength" (also, anytime you can do something standing instead of sitting I would do it to take the strain off of your back - i.e., don't do seated db shrugs)...
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