Here is my 3x a week workout, and I was wondering if anybody had any suggestions for me? Also, I was thinking about turning it into a 4x a week workout. Should I try to bump it up to for, and if so, how should I go about doing that (should I just repeat some more weights)? Thanks for your help. 1 Set Week 1 - 15s DB Press 60 60 70 Machine Row 60 70 80 Lat Pulldown 75 80 85 Shoulder Press 65 70 75 Deadlift 55 65 75 Leg Press 115 130 145 Leg Curl 20 25 30 Calves 50 55 60 1 Set Week 2 - 15s DB Press 70 80 80 Machine Row 90 100 110 Lat Pulldown 90 95 100 Shoulder Press 80 85 90 Deadlift 85 95 105 Leg Press 160 175 190 Leg Curl 35 40 45 Calves 65 70 75 2 sets Week 3 - 10s DB Press 80 80 90 Machine Row 100 100 110 Lat Pulldown 95 95 105 Curls 35 35 40 Triceps 35 35 40 Shrugs 50 50 55 Shoulder Press 105 105 110 Deadlift 105 105 115 Leg Press 185 185 200 Leg Curl 40 40 45 Calves 70 70 75 2 sets Week 4 - 10s DB Press 90 100 100 Machine Row 120 130 140 Lat Pulldown 115 125 135 Curls 45 50 55 Triceps 45 50 55 Shrugs 55 60 60 Shoulder Press 110 115 115 Deadlift 125 135 145 Leg Press 215 230 245 Leg Curl 50 55 60 Calves 80 85 90 3 sets Week 5 - 5s DB Press 100 100 110 Machine Row 125 125 135 Lat Pulldown 120 120 130 Curls 45 45 50 Triceps 45 45 50 Shrugs 65 65 70 Shoulder Press 125 125 130 Deadlift 120 120 130 Leg Press 230 230 245 Leg Curl 55 55 60 Calves 85 85 90 3 sets Week 6 - 5s DB Press 110 120 120 Machine Row 145 155 165 Lat Pulldown 140 150 160 Curls 55 60 65 Triceps 55 60 65 Shrugs 70 75 75 Shoulder Press 130 135 135 Deadlift 140 150 160 Leg Press 260 275 290 Leg Curl 65 70 75 Calves 95 100 105 3 sets Week 7 - Post 5s DB Press 120 130 130 Machine Row 165 175 175 Lat Pulldown 160 170 170 Curls 65 70 70 Triceps 65 75 75 Shrugs 75 80 80 Shoulder Press 135 140 140 Deadlift 160 170 170 Leg Press 290 305 305 Leg Curl 75 80 80 Calves 105 110 110 3 sets Week 8 - Post 5s DB Press 130 140 140 Machine Row 175 185 185 Lat Pulldown 170 180 180 Curls 70 75 75 Triceps 75 80 80 Shrugs 80 85 85 Shoulder Press 140 145 145 Deadlift 170 180 180 Leg Press 305 320 320 Leg Curl 80 85 85 Calves 110 115 115
It looks good.. standard format of a cycle with the isolations thrown in once you hit the 5's at Jules' recommends in the Pimp My HST Ebook.
<div> (colby2152 @ Mar. 07 2006,17:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It looks good.. standard format of a cycle with the isolations thrown in once you hit the 5's at Jules' recommends in the Pimp My HST Ebook.</div> Oh, that reminds me. I would really like to incorporate some of the stuff Jules was talking about into this routine, and I was wondering if somebody could help me simplify it for my routine. I would REALLY appreciate it. I know he talkes about pulses, pulse stretches, etc., but that stuff is way over my head, and if someone could just tell me what to do, I would really like to do it. Thanks.
Hm, for some reason it is not letting me edit my posts. But I have an additional question. How much more beneficial do you think it is to do a 6x a week workout than 3x a week? Is it worth the extra time it would take, and I wouldn't really need to any cardio with a 6x a week would I? I have done a 6x a week in the past, and I didn't notice much of a difference, but I might have been doing it wrong since it was a few cycles back. If you suggest that I do one, should I just keep my present format of 3x a week and just double the workouts (repeat the weights for each day to be able to do them for the extra days added)?
6x/week is better... especially for cutting. If you are bulking, then just make sure you are eating the correct amount. 3x/week AM/PM seems to the be best fit since it gives you rest days and nutrition partioning, but all in the all the difference b/w 6x and 3x-AM/PM isn't that big.
<div> (colby2152 @ Mar. 08 2006,12:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">6x/week is better... especially for cutting. If you are bulking, then just make sure you are eating the correct amount. 3x/week AM/PM seems to the be best fit since it gives you rest days and nutrition partioning, but all in the all the difference b/w 6x and 3x-AM/PM isn't that big.</div> Well, I was considering just 3x a week (by 3x/week AM/PM, do you mean 6 workouts a week with 2 a day workouts 3 times a week) vs. 6x a week every day for a bulking diet. So if I do 6 workouts a week, 2 workouts per day (ex: MWF), would that be significantly better than 3x a week MWF?
I've decided to go with a MWF AM/PM split. To cut down on time in the gym, are any of these exercises expendable, or should I just keep them all? (I am just now starting my SD, so I would not be able to check my maxes for any different exercises that could possibly combine 2 into 1).
One thing I noticed is both the deads and leg press in the same day, if they were squats maybe it'd be worst. How's the lower back feeling? If you start struggling thsi could be the reason (the 2 big guys together) so...alternate them...either every other day or AM/PM. You did not show how you are splitting so we have no idea! Otherwqise it looks good, and oooops, AM/PM splits if you feed your "face" well you should grow like a weed!
<div> (Fausto @ Mar. 09 2006,09:03)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">One thing I noticed is both the deads and leg press in the same day, if they were squats maybe it'd be worst. How's the lower back feeling? If you start struggling thsi could be the reason (the 2 big guys together) so...alternate them...either every other day or AM/PM. You did not show how you are splitting so we have no idea! Otherwqise it looks good, and oooops, AM/PM splits if you feed your "face" well you should grow like a weed! </div> Well, I was thinking about doing full body for both AM and PM. Is that not reccomended? Should I split my workout in half and do half in the AM and half in the PM?
