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ML95 · 02-17-2013, 01:00 PM

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, 09:55 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!

02-17-2013, 01:00 PM	#1
ML95 Rank: New Member Join Date: Feb 2013 Posts: 1	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
ML95 Rank: New Member Join Date: Feb 2013 Posts: 1

03-01-2013, 09:55 AM	#2
FitnessFreek Rank: Member Experience: 5-7 Years Join Date: Aug 2011 Location: Chico, CA Posts: 332 Country: Gender:	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.
	FitnessFreek's Sig:ISSA Certified Personal Trainer Personal Training Services, Nutrition Consulting, Custom Workout Design, & More! To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

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03-10-2013, 05:20 PM	#3
irondog19 Rank: Member Experience: 3-5 Years Join Date: Jan 2012 Posts: 105 Country: Gender:	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!

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Would this workout work for size/strenght:)