my new workout plan

boneefosho · 04-25-2007, 12:00 AM

i've been bodybuilding for 2 and a half years now does this new workout plan seem like i would be overtraining

monday-back traps
deadlift-5x8-4
wide grip pulldown-4x12-10
t-bar row-4x10-8
underhand grip
seated row-4x10-4
machine pullovers-4x12-10
barbell shurg-4x10-8
low cable shurg-4x10-8

tuesday-chest abs
incline bench press-5x10-6
flat bench dumbell press-4x10-6
incline flyes- 4x12-10
pec-deck-4x12-10
crunches-3x20,30,40
leg lifts-3x20,30,40
side crunches-3x20,30,40

wednesday-legs calfs
squat-5x8-4
leg press-5x12-10
leg extenions-4x12-10
stifflegged deadlift-4x12-10
leg curls-4x12-10
standing calf raises-4x12negitive reps
seated calf raises-4x12negitive reps

thursday-delt forearms
seated smith press-5x12-8
side laterals-4x12-10
rear laterals-4x12-10
front barbell laterals-4x12-10
barbell wrist curls-5x15
reverse wrist curls-5x15

friday-arms(superset) abs
skull crushers-4x10-8
standing dumbell curl-4x10-8
over head extenions-4x10-8
cable barbell curl-4x10-8
straight bar pressdowns-4x15
machine curl-4x15
(abs same as tuesday)

**Thomas_Rivera** · 04-25-2007, 01:09 AM

Have you been able to mantain this workout? Like do you ever have to drop reps.

boneefosho · 04-25-2007, 04:31 PM

sometimes i'll do drop set like on squats on my last set i might do 6-4 heavy reps then do a light set of 15 reps...but i dont do many drops set intill i'm trying to lose weight... i've done workouts like this before i've gone up to 26 sets a workout on back and legs im just wonderin if this seemed to much for my level?

**Thomas_Rivera** · 04-26-2007, 01:10 AM

Are you natural or juicing?

If your able to go week to week, doing this routine and your not losing strength or the ability to do that many reps then more power to you.

boneefosho · 04-26-2007, 01:36 AM

im natural, but if i had the chance to juice i would but i would wait till im out of the navy

cmart315 · 04-26-2007, 02:07 AM

It looks good to me. Just keep eating and sleeping up. Only times when I can't finish my workouts which are all very high volume are when I haven't slept enough or gotten all my meals in.

boneefosho · 04-26-2007, 02:32 AM

yea cmart315 me too...if i dont eat right i feel weaker and tired... today i ate two big meals before my workout and it really helped

soldier_bert · 04-27-2007, 05:20 PM

Too many sets & exercises. Cut in 1/2 at Minimum.

**Thomas_Rivera** · 04-27-2007, 06:07 PM

As long as you can at least mantain this level of workout then keep at it. Your going to want to try to push for an extra rep when you can. I think one of the best times to try for an extra rep is towards the end of the last excercises for a body part. So say your low cable shrugs are the last excercise for your traps on that day, try for an extra rep. If you try to strain before you finish your routine you might not be able to complete it.

You seem pretty strong already, so on excercises that you think you need a little more strength on, gradually add weight every week or two weeks, whatever feels best.

With the numbers you have, you know how to train, your doing good, so keep at it.

**lil_big_junior** · 04-27-2007, 08:38 PM

lol...bet u must love them w\ends...
thats alot of good training there bro

boneefosho · 04-27-2007, 11:27 PM

Quote:

Originally Posted by soldier_bert

Too many sets & exercises. Cut in 1/2 at Minimum.

well i switch between high volume and HIT programs last week i switch from dogcrapp but it doesn't make me feel like i have a good workout... i use high volume cause i like the feelin of the pump

boneefosho · 04-27-2007, 11:42 PM

Quote:

Originally Posted by Thomas_Rivera

As long as you can at least mantain this level of workout then keep at it. Your going to want to try to push for an extra rep when you can. I think one of the best times to try for an extra rep is towards the end of the last excercises for a body part. So say your low cable shrugs are the last excercise for your traps on that day, try for an extra rep. If you try to strain before you finish your routine you might not be able to complete it.

You seem pretty strong already, so on excercises that you think you need a little more strength on, gradually add weight every week or two weeks, whatever feels best.

With the numbers you have, you know how to train, your doing good, so keep at it.

thanks i try to listen to my body like if im doing bench and im done with my last set but i feel like i need to do another set i well and the other way around... this has really helped me and i've been really trying to push my self for more weight and reps but i dont have a training partner and some times im the only person in the gym