Ok after a considerable amount of time of from the gym ive decided to head back to it....Now I don't really like the routines that just do one muscle group/wk and just blast it...Im looking to find out if some of you bros can help me come up with a routine that hits upperbody on mondays and thursdays and lower body on tuesdays and fridays.....Now ive tried the DHFT before and liked it ....But i was wondering if someone could help me come up with somethin like i described above....I liked the compound movements in DFHT (Squats, Deads, goodmornings, cleans and so on.) Any information is appreciated....thanks...
MESO-Rx
Anabolic Steroids
Knowledgables help me critique/ plan a routine.....
- Thread starter BigRanger
- Start date
OK maybe something likke this: Please critique and add any suggetions
Monday:
Bench Press( 3x10)
Incline DB press( 2x12)
Military Press (3x10)
Upright Rows (3x12)
Shrugs (2x12)
Lat Pulldowns (3x12)
BB Rows 3x8)
Curls (3x12)
Hammer Curls (2x12)
Skull Krushers (3x10)
Dips (2x10)
Decline Ab Work (3x20 weighted)
Incline Walking on Treadmill 20 min at about 3mph at 9grade
Tuesday
Squats (5x5)
Stiff Deads (3x10)
Cleans (3x8)
GoodMornings (3x8)
Calves
Abs
Incline Walking again at 20 min
Then on Thursdays and FRidays they will be different variations of those exercises to mix it up..........So what do you knowledgable think??? advice?? Im gonna start light and easy because ive been off training for a while due to personal issues but after a month of gettin back in it, i figure ill be ready to really rip it again.....BTW im 6'4" 230 pounds probly 15-17 percent BF (gained alot while i was off) and im really lookin to build my lower body and a strong ass base............thanks brothas........later
Monday:
Bench Press( 3x10)
Incline DB press( 2x12)
Military Press (3x10)
Upright Rows (3x12)
Shrugs (2x12)
Lat Pulldowns (3x12)
BB Rows 3x8)
Curls (3x12)
Hammer Curls (2x12)
Skull Krushers (3x10)
Dips (2x10)
Decline Ab Work (3x20 weighted)
Incline Walking on Treadmill 20 min at about 3mph at 9grade
Tuesday
Squats (5x5)
Stiff Deads (3x10)
Cleans (3x8)
GoodMornings (3x8)
Calves
Abs
Incline Walking again at 20 min
Then on Thursdays and FRidays they will be different variations of those exercises to mix it up..........So what do you knowledgable think??? advice?? Im gonna start light and easy because ive been off training for a while due to personal issues but after a month of gettin back in it, i figure ill be ready to really rip it again.....BTW im 6'4" 230 pounds probly 15-17 percent BF (gained alot while i was off) and im really lookin to build my lower body and a strong ass base............thanks brothas........later
that seems abit overkill for just one day.... and if 3 days after your going to do a variation of that over again that is overtraining......... i would split that up into atleast 3 days to hit the whole body....... i think 4-5 is better idea though so u can target each muscle correctly....... i would only hit each muscle once a week..............
Beefy
New Member
That should get the job done. If I were going to lift 4 days and put extra focus on legs I'd go with something like this...
Monday-Push/Pull
Incline
Chins (and/or lat pull downs)
Flat bench
BB Rows
DB Bench @ vaious angles
Pull overs
then maybe
Flyes or cable crossovers & seated cable rows or t-bar rows to finish off
Tues-Leg
Squats
Leg Curls
Leg Extensions
Hack Squats
Calves
Thurs-Arm/Shoulder
Stuff you listed for arms & shoulders, plus more curls, dips, and cable push downs for tri's, then do some db raises for your shoulders. also do shrugs on this day.
Fri-Legs/Lowerback
Deadlifts
Cleans
Goodmornings
Light squats or smith squats or even better front squats
Calves
hyper extensions
That's just my two cents. Divide your leg/base day and throw your body a curve ball. Also, by spliting your upper body days, you'll get more blood where you need it. As far as abs, just work them when ever the fuck you think, bro. You're already skinnier than me.
Good lifting.
Beefy
Monday-Push/Pull
Incline
Chins (and/or lat pull downs)
Flat bench
BB Rows
DB Bench @ vaious angles
Pull overs
then maybe
Flyes or cable crossovers & seated cable rows or t-bar rows to finish off
Tues-Leg
Squats
Leg Curls
Leg Extensions
Hack Squats
Calves
Thurs-Arm/Shoulder
Stuff you listed for arms & shoulders, plus more curls, dips, and cable push downs for tri's, then do some db raises for your shoulders. also do shrugs on this day.
Fri-Legs/Lowerback
Deadlifts
Cleans
Goodmornings
Light squats or smith squats or even better front squats
Calves
hyper extensions
That's just my two cents. Divide your leg/base day and throw your body a curve ball. Also, by spliting your upper body days, you'll get more blood where you need it. As far as abs, just work them when ever the fuck you think, bro. You're already skinnier than me.
Good lifting.
Beefy
I don't think working chest/back on the same day is a good idea....... it may work for some though.......... i would break them up and work lower back on the same day as back (deads).....working legs that close together at that volume is calling out overtraining.........
chest bi (or put bi on back day) calves mon
back/lower back traps tues
off
shoulders tri-thurs
off
legs - sat
off
that is a 4 day split made off the top of my head... i'm sure something is missing there.............
chest bi (or put bi on back day) calves mon
back/lower back traps tues
off
shoulders tri-thurs
off
legs - sat
off
that is a 4 day split made off the top of my head... i'm sure something is missing there.............
Yeah i actually probably will.......I looked at the sticky above and saw that Matt changed the program but i can't seem to find the program anywhere....i was actually thinking about giving HST a try also..........I want to cut up a little bit also...I know it depends on my diet though......Anyone have good results with HST?
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BigRagu said:
How do you propose working out your chest without your shoulders? Most pressing movements work shoulders at least as well as your pecs, if not better. The same could be said for triceps.
If he does deadlifts on back day, then he is working his legs twice a week. Deadlifts are a serious hamstring movement, so they should count as leg work.
For someone who likes to workout his muscles once a week, you advocate pretty high frequency.
By my estimate, assuming your "chest workout" consists of pressing movements...then you workout your shoulders at least 2-3 times a week, your legs twice a week, your traps twice as well (depending on what lifts you do), your biceps twice a week, and your triceps 2 times a week.
Yea chest involes shoulders............... and if u did both in the same day (and your prob going to do shoulder presses) then your going to overtrain shoulders easy that day..........
Next i don;t consider doing deads a full workout.....that makes no sense... ...ok u think your working legs too hard do rack pulls........ also i do deads and traps on the same day........ WORKS the TRAPS ONCE A WEEK... and how teh $#@# am i doing bi and tri twice a week...... u hit them indirectly from chest and back but there is no way to get around it..i wouldn;t consider that a full tri and bi workout.....
oh yea i'm still not seeing how im working shoulders 3x a week.......unless u want to add in back hits rear delts so we might as well make another full shoulder workout....also notice i didn;t post a routine....so how would u know how i hit each muscle..... u do what works for u ... this was made off teh top of my head means things might need to be moved around alittle...... why don;t u post your workout for him then instead of comming here saying omg u hit shoulders a bazillion times...omg don't walk up steps it will overtrain u........
Next i don;t consider doing deads a full workout.....that makes no sense... ...ok u think your working legs too hard do rack pulls........ also i do deads and traps on the same day........ WORKS the TRAPS ONCE A WEEK... and how teh $#@# am i doing bi and tri twice a week...... u hit them indirectly from chest and back but there is no way to get around it..i wouldn;t consider that a full tri and bi workout.....
oh yea i'm still not seeing how im working shoulders 3x a week.......unless u want to add in back hits rear delts so we might as well make another full shoulder workout....also notice i didn;t post a routine....so how would u know how i hit each muscle..... u do what works for u ... this was made off teh top of my head means things might need to be moved around alittle...... why don;t u post your workout for him then instead of comming here saying omg u hit shoulders a bazillion times...omg don't walk up steps it will overtrain u........
Beefy
New Member
BigRagu said:
No offense, bro, but I've had great success working chest and back in the same day. It's an out dated method, I admit. Most people now days are in to a 6 day split that hits everything individually because that's what they read about Gustavo Badell doing....The truth is most of us (95%+) don't really have near enough of a muscle foundation to start isolating to that extreme. It doesn't hurt, if that's your preference though. I'm still going for compound movements to build a base. I got the idea of doing chest and back in the same day from The Encyclopedia of Bodybuilding by Arnold Schwarzenegger. That is what he recommends if you're still in the building phase that I'm in. If you've already got a good base (240 or more pounds of solid muscle) then IMO you're ready to start really isolating. Personally, I've been lifting for about 8 years now and I change my routine totally at least twice a year and also continually make little changes here and there to keep my body adapting.
Grizzly
New Member
"It's an out dated method, I admit. Most people now days are in to a 6 day split that hits everything individually because that's what they read about Gustavo Badell doing..."
That's because most people have their heads up their asses.
That's because most people have their heads up their asses.
yea i'm just giving a suggestion about the chest/back......... everyone is different.....arnold blew up from it...... i have no prob doing chest/back but chest/shoulders i do........ and i agree a 6 day split is alittle extreme (not enough rest either)...... i would much rather stick with a 4-5 day split.............
I'll share my routine with you.. This is what I have been doing for the last few weeks...
Mon: Chest/Shoulders/Triceps
Flat Bench (warmup) 4x5
LowGrade Incline dumbbell press 3x6
Push Press 3x5
Lat Raises (side and rear) 3x6
Skull Crushers
Wed: Back/Traps/Bi's
JS ROWS (warm up) 3x5
Lat Pulldowns (3x5)
Cleans 3x5
Shrugs 3x10
Standing barbell Curls
Hammer Curls
Thursday: Legs
Squats 4x5
Stiff Legged DL's 3x6
Calves
Pullthroughs 3x8
Saturday: Chest/Shoulders/Triceps
Lowgrade Decline Dumbell Press (warmup) 3x5
Flat Bench 3x8
Upright Rows 3x6
Push Press 2x10
Weighted Dips 3x12
(And if My Tri's still need work.. I'll do some heavy overhead Dumbbell extensions)
Monday: Back/Traps/Bis
Rack Pulls 3x5
Seated Rows 3x5
Barbell Shrugs 4x10
Preacher Curls 3x8
Concentration curls 3x6
Wednesday: Legs
Good Mornings 4x5
Reverse Hypers 3x6
Glute Ham Raises 3x6
Pull throughs 3x5
Calves 3x15-20
Thursday: Chest/Shoulders/Tris
Saturday Back/traps/bis
Monday Legs
This is the routine Im working with right now I didnt go into great detail about Loading scheme or intensity.. but in a nutshell I almost never train to failure and after 4-5 weeks, I will go through a de-loading phase where I will lower volume and % of 1rm. Also, I didn't discuss Abs because I'm sparadic about doing them.. I will hit them atleast once a week sometimes more..
I have been changing my routines up pretty regularly.. I am essentially a powerlifter who is currently working on looking better.
This I think, will give you some ideas to play with.
Mon: Chest/Shoulders/Triceps
Flat Bench (warmup) 4x5
LowGrade Incline dumbbell press 3x6
Push Press 3x5
Lat Raises (side and rear) 3x6
Skull Crushers
Wed: Back/Traps/Bi's
JS ROWS (warm up) 3x5
Lat Pulldowns (3x5)
Cleans 3x5
Shrugs 3x10
Standing barbell Curls
Hammer Curls
Thursday: Legs
Squats 4x5
Stiff Legged DL's 3x6
Calves
Pullthroughs 3x8
Saturday: Chest/Shoulders/Triceps
Lowgrade Decline Dumbell Press (warmup) 3x5
Flat Bench 3x8
Upright Rows 3x6
Push Press 2x10
Weighted Dips 3x12
(And if My Tri's still need work.. I'll do some heavy overhead Dumbbell extensions)
Monday: Back/Traps/Bis
Rack Pulls 3x5
Seated Rows 3x5
Barbell Shrugs 4x10
Preacher Curls 3x8
Concentration curls 3x6
Wednesday: Legs
Good Mornings 4x5
Reverse Hypers 3x6
Glute Ham Raises 3x6
Pull throughs 3x5
Calves 3x15-20
Thursday: Chest/Shoulders/Tris
Saturday Back/traps/bis
Monday Legs
This is the routine Im working with right now I didnt go into great detail about Loading scheme or intensity.. but in a nutshell I almost never train to failure and after 4-5 weeks, I will go through a de-loading phase where I will lower volume and % of 1rm. Also, I didn't discuss Abs because I'm sparadic about doing them.. I will hit them atleast once a week sometimes more..
I have been changing my routines up pretty regularly.. I am essentially a powerlifter who is currently working on looking better.
This I think, will give you some ideas to play with.
BigRagu said:
Haha, oh dear.
Well, if you had read this forum with any kind of frequency you would have a real good idea of how I train, but to summerize its a pretty standard WSB style program.
"omg don't walk up steps it will overtrain u"...haha, again, drop by here a little more...I'm the last person who worries about overtraining.
I was teasing you because you don't have a good handle on exercise science. Relax. No need to get worked up.
Just start out with the 5x5 to put on some strength and size, and also to see what kind of volume you can handle. Do this for at least 6-8 weeks and tell us what you did/didn't like about it.
BTW, cleans at 3x8 is not good...no way you are keeping good technique over 8 reps.
At 6'4 230 you aren't that big (no offense, just the truth). If your interest is getting cut or whatever, then get huge and strong then cut down. A good start for this like I said would be the 5x5, and eat like a mf'er.
BTW, cleans at 3x8 is not good...no way you are keeping good technique over 8 reps.
At 6'4 230 you aren't that big (no offense, just the truth). If your interest is getting cut or whatever, then get huge and strong then cut down. A good start for this like I said would be the 5x5, and eat like a mf'er.
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road warrior
New Member
J DUB said:
Phreez,
Not as interested in the details of your plan.....but I'd like to see how spreading the frequency out is treating you. Being on the 5x5 currently, and knowing that you come from a twice a week background, how is the once every 5 days working for you? This reminds me of another program out there, but with more volume.
Not as interested in the details of your plan.....but I'd like to see how spreading the frequency out is treating you. Being on the 5x5 currently, and knowing that you come from a twice a week background, how is the once every 5 days working for you? This reminds me of another program out there, but with more volume.
