[mbt9000]

well ive had enough of the other type of workouts with 3 x 10 so i thought i need something with alittle more intensity ive done 5 days a week when i was younger and got great gains and this workout is what i constructed and is perfect for me in everyway possible ive got 4-5 sets range with 10-15reps for size and i always train as heavy as i can, so instead of writing about it ill show you,


(SUPERSET OR TRISET IF SHORT ON TIME)

Monday: Chest
5 x 05 Bench Press
4 x 10 Chest Flyes
3 x F Dips
2 x 20 Situps

Tuesday: Back
4 x 10 Lat Pulldown
4 x 10 Pullups
3 x 15 Supermans
2 x 20 Crunches

Wednesday: Legs
4 x 15 Squats
4 x 15 Toe Touches
3 x 15 Calve Raises
2 x 20 Bicycle Crunches

Thursday: Shoulders
4 x 10 Military Press (Seated Or Standing)
4 x 10 Side Laterals (Seated Or Standing)
4 x 10 Bent Over Laterals
2 x 20 Lying Leg Raises

Friday: Arms
4 x 10 Barbell Curls
4 x 10 Tricep Pushdown
3 x 05 Forearm Rollers
2 x 20 Side Crunches

Saturday: Rest

Sunday: Rest


im sore in chest and back from monday and tuesday so all must be well so im going to do legs in a bit so bye..

(oh p.s, ive got a new computer woop woop :) )

write back.

[Painislove]

leg day needs to be improved the only lift that can stay is squats and for back your spinal erectors should be stimulated by stiff legged deadlifts rather than supermans. You said this workout is for size...stretching is good especially anything that involves legs and lower back but to include it in your workout as part of your rep and set scheme is a little "funny." I gotta go but if you wanna talk more about adding some size pm me.

[Painislove]

also if you don't be so worried about your abs doing heavy compound movements will allow for your abs to be stimulated better than doing some crunches. this is also best for size...and make sure your diet is correct. you can lift all you want but if you don't eat right you're not goin anywhere on that scale. good luck bro.

[mbt9000]

its kool bro, im gunna give it a blast anyway, so what works for me dont work for others :)

[ZackKnight]

do some leg extensions or something else with legs. maybe straight legged deads too.

just go for it man

[Foogoof]

personally i feel that abs should only be hit every second day, since it is a muscle and needs rest to grow. Also, imo its better to add weights to them like Pain said rather than just crunches. im not sure how much time u got but imo u need maybe one more excercise in about each category. ex. for chest u wanna hit all angles of it and since its a big muscle such as legs and shoulder and back needs about 4 excercises imo. of course whatever works for u works. just given my 2 cents

[mitbar]

add some leg ext and hammies in your legs and then throw some more into your chest day also, maybe some decline bench. abs seem to be to much but if you can take it man run with it. just listen to your body and find out what works for you.

[mbt9000]

cheers for the replys guys, but i find it perfect with 3-4 exercises per workout and i hit all muscles correctly, for instance, chest, bench press (thickness & middle peck size), chest flyes (upper and middle and increases width), dips, (lower, and middle pecs), but i train at home, but with legs, i train them bodyweight, and i bike ride a decent amount of miles on fridays (to and from collegE), because im wanting size i limit my cardio, and its a hell of a leg workout lol, but im gunna give this one a try first and increase down the line, but at least the rep, set numbers are correct, and i train heavy now, and ive got my mindset back :)

[Xemantic]

Originally Posted by Painislove

leg day needs to be improved the only lift that can stay is squats and for back your spinal erectors should be stimulated by stiff legged deadlifts rather than supermans. You said this workout is for size...stretching is good especially anything that involves legs and lower back but to include it in your workout as part of your rep and set scheme is a little "funny." I gotta go but if you wanna talk more about adding some size pm me.

Cedarburg WI huh... U ain't too far from me :) I live in Sheboygan

[Painislove]

Xemantic I play for the sheboygan sharks rugby club if you're interested in playin let me know it's a blast.

[Xemantic]

Originally Posted by Painislove

Xemantic I play for the sheboygan sharks rugby club if you're interested in playin let me know it's a blast.

I remember playing Rugby a lil when I was a kid but I'm Sports illiterate lol so yea you'd have to teach me about it, I need to play some kinda sport. My Cousin in Missouri Fractured his hip two weeks ago playing rugby, he can't walk for 3 months and he now has pins and plates on his hip.

[NightMichelle]

I say if your getting good results cheers to ya