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ML95 02-17-2013 02:00 PM

Would this workout work for size/strenght:)
 
Stats 5.7 17 149lbs

Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 5-10 reps
5 sets of Bench Press, 3-5 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of dumbbell seated curls, 8-10 reps/ 4-6
3 sets of Preacher Curls, 8-10
4 sets of chin ups to failure


Tuesday: Legs/Calves
Squats 5x5 / 1-8
4 sets of Lunges 8-10 reps
4 sets of Stiff legged dead lift 8-10 reps
Front squat 4x5-10 reps
Calf raises two sets til failure

Wednesday back/abs
5 sets of Pullups till failure
4 sets of Deadlifts 8-10 / 1-6reps
Bent Over Rows 5x5
3 sets of reverse flys 8-10 reps
3x dumbell row6-12 reps
2x decline sit ups to failure


Friday: Shoulders/Triceps
dumbbell/barbell press 5x5/4x6-10
3 sets of Upright Rows
3 sets of front and side Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skull crushers 8-10 reps
4 sets weighted dips till failure

FitnessFreek 03-01-2013 10:55 AM

Your split is pretty bad in my opinion. Instead, go chest/tri, lower body, back/bi, delts/abs and that should be a better program already.

irondog19 03-10-2013 05:20 PM

I personally love the Chest/bi and Back/tri grouping. I find that doing the opposite on these days allows me to really hammer my arms as I didn't exhaust them from the chest or back exercises. Plus I really enjoy the pump!!

your set/reps scheme seems alright, keep it fairly low and heavy. But at the ned of the day it comes down to how your body respondes to the training. For me the heavy, 8-10 rep work works great for me!

ruelisla 08-19-2013 07:07 AM

My 6x6 Powerbuilding Program To Gain Strength and Muscle Mass
 
Quote:

Originally Posted by ML95 (Post 94396)
Stats 5.7 17 149lbs

Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 5-10 reps
5 sets of Bench Press, 3-5 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of dumbbell seated curls, 8-10 reps/ 4-6
3 sets of Preacher Curls, 8-10
4 sets of chin ups to failure


Tuesday: Legs/Calves
Squats 5x5 / 1-8
4 sets of Lunges 8-10 reps
4 sets of Stiff legged dead lift 8-10 reps
Front squat 4x5-10 reps
Calf raises two sets til failure

Wednesday back/abs
5 sets of Pullups till failure
4 sets of Deadlifts 8-10 / 1-6reps
Bent Over Rows 5x5
3 sets of reverse flys 8-10 reps
3x dumbell row6-12 reps
2x decline sit ups to failure


Friday: Shoulders/Triceps
dumbbell/barbell press 5x5/4x6-10
3 sets of Upright Rows
3 sets of front and side Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skull crushers 8-10 reps
4 sets weighted dips till failure

This program is more on bodybuilding program, not much of a size and strength program.

Ill Give you one of my size and strength program to let you have an idea.

Here is my one of my many programs that i love to do.

3 day workout

Day1

*Squat 6 x 6
leg press 3 x 6
Leg Curl 3 x 10
Calves 6x15

Must use all your strength and intensity in this workout that's why this day is only leg day.

Day2
*bench press 6x6
neck press 3x10
Dips 3x10

*Behind the neck press 6x6
bent over lat raise 3x15

Closegrip bench press 6x6
french press 3x10

Day3
*Deadlift 6x6
bent over BB row 3x6
Lat pull down 3x10

Barbell curl 3x10
dumbel alernate curl 3x10
dumbel concentrate 2x10


Note: what I do is,all the workout that i put an * are my basic workout for strength. I increase 10 lbs for deadlift and squat and 5lbs on bench every next workout day until I reach my 1 rep max. After i reach my one rep max to failure. I decreases the weights of 20% to 30% of my 1rm.


Hope this help you.

Your Iron Brother,

ruelisa


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