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11-19-2006, 08:38 PM
| #1 (permalink) |
| Rank: New Member Experience: > 1 Year  Join Date: Nov 2006
Posts: 34
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Gender:  |  This look ok? Its originally from the OVT program but I revised it to something I feel more comfortable with. Still has basic setup with Compound followed by Isolation. Besides the difference in exercise opinions, do you see anything seriously wrong with it? Should I switch around any of the days to help with fatigue at all or they in good order? I want to get Strength, Power and Hypertrophy out of it. All the 5x5's are Compound exercises and the 5x10's are Isolation exercises. Is there a better way to set up the reps for that? Day 1: Chest and Triceps Bench press 5x5 Decline dumbbell flies 5x10 Incline bench press 5x5 Cable Crossovers 5x10 Dips 5x5 Decline skull crushers 5x10 Lying triceps extension 5x5 Cable pressdown 5x10 Day 2: Legs and Abs Barbell squat 5x5 Calf Raises 5x10 Lunges 5x5 Leg curl 5x10 Deadlift 5x5 Cable kickback 5x10 Barbell ab rollout 5x5 Cable crunch 5x10 Day 4: Back and Biceps Lat pulldown 5x5 Rear delt lat raise (bent lateral) 5x10 Bent barbell row 5x5 Seated cable/machine row 5x10 Barbell curl 5x5 Dumbbell curl 5x10 Preacher curl 5x5 Hammer curl 5x10 Day 6: Anterior/Medial Deltoid and Posterior Deltoid Military press 5x5 Incline lateral raise 5x10 Alt. dumbell shoulder press / sit 5x5 Cable Front Raises 5x10 Seated cable row to neck 5x5 Incline rear delt raise 5x10 Last edited by Septooth; 11-19-2006 at 10:07 PM. |
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11-20-2006, 12:04 PM
| #2 (permalink) |
| Rank: New Member Experience: > 1 Year Join Date: Nov 2006
Posts: 34
Country:
Gender: | Disreguard what I wrote above..This is what it looks like now.. Monday : Chest and Triceps A1. Bench press 3x5 A2. Decline dumbbell flies 2x8-10 B1. Incline bench press 3x5 B2. Cable Crossovers 2x8-10 C1. Close grip EZ bar press 3x5 C2. Cable Pressdown 2x8-10 D1. Dips 3x5 D2. Decline skull crushers 2x8-10 Tuesday : Back and Biceps A1. Lat pulldown 3x5 A2. Rear delt lat raise (incline or bent lateral) 2x8-10 B1. Lying barbell row 3x5 B2. Seated cable/machine row 2x8-10 C1. Preacher curl 3x5 C2. Alt dumbell curl 2x8-10 D1. Reverse barbell curl 3x5 D2. Hammer curl 2x8-10 Thursday : Shoulder / Traps A1. Military press 3x5 A2. Side lat raise 2x8-10 B1. Alt. dumbell shoulder press / sit 3x5 B2. Cable Front Raises 2x8-10 C1. Seated cable row to neck 3x5 C2. Seated dumbell Shrugs 2x8-10 Friday : Legs and Abs A1. Barbell squat 3x5 A2. Weighted calf raises 2x8-10 B1. Lunges 3x5 B2. Leg curl 2x8-10 C1. Smith deadlift 3x5 C2. Cable kickback 2x8-10 D1 Barbell ab rollout 3x5 D2 Kneeling cable crunch 2x8-10 Last edited by Septooth; 11-20-2006 at 12:28 PM. |
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11-20-2006, 01:15 PM
| #3 (permalink) |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
Posts: 1,419
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Gender: | The only thing I'm seeing is alot of "stations" involved. For example, incline bench is followed by cable crossovers, meaning you have to have a bench and two cables at the ready for the entire time. The main flaw I saw with OVT was physically getting and holding onto the equipment while you did the workout. It got pretty frustrating when the superset got interupted. Basically I'm saying you should keep your exercises in the same domain, ie. after incline, do incline flyes or something that uses the incline bench. Same goes with alot of the other things to. It may not be a problem but just keep in mind it can create a clusterfuck. |
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11-20-2006, 01:48 PM
| #4 (permalink) |
| Rank: New Member Experience: > 1 Year Join Date: Nov 2006
Posts: 34
Country:
Gender: | What if I change it, dont run it like OVT and just take normal breaks and run them all at 3-4 sets at 6-12 reps? Or just tell me what Sets and reps and breaks or anything would work good with this.. 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; 11-20-2006 at 04:31 PM. |
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11-20-2006, 04:09 PM
| #5 (permalink) | |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,419
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Gender: | Quote:
Its called OVT because its Optimized Volume Training. The reps, sets, supersets and tempo are all innertwined and work together. IMO it would be better to just pick another program if you're going to start messing with the template significantly. | |
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