like i promised, i'm going to put up my new OVT exercise plan for all of you to see
but before i begin, i must give an outline of how i am gonna go about it this time... i've realized from recent developments (my parents grounding me, etc), that having a "day-specific" routine is not gonna play in my favour. hence, i am not going to be keeping to specific days... BUT, i'll give you a broad outline as to how i plan to go about this cycle of OVT
Monday = No Weight Training
Tuesday = No Weight Training
Wednesday = Arms
Thursday = No Weight Training
Friday = Chest and Back
Saturday = Legs
Sunday = Shoulders
ok, now your probably going to wonder: what about abs...?
well, this is what i've decided: I'll do
some amount of abs EVERY Weightlifting Day... this is better than doing none at all - which is what i've been doing till now, FYI
moving on...
THE ROUTINE:
Arms:
A1: Alternate Arm Dumbbell Curls
A2: Reverse Grip EZ Bar Curls
B1: Preacher Curls
B2: Zottman Curls
C1: Close Grip Bench Press
C2: Single Arm Triceps Pushdowns
D1: Cable Push Downs
D2: Flat Dumbbell Triceps Cross Extensions
Chest and Back
A1: Low Incline Dumbbell Bench Press
A2: Low Inline Dumbbell Flyes
B1: Weighted Parallel Bar Dips
B2: Decline Dumbbell Flyes
C1: Close Grip Chin-Ups
C2: Flat Single Arm Dumbbell Rows
D1: Lat Pull Down
D2: Cross Bench Dumbbell Pull Overs
Legs
A1: Barbell Back A2G Squats
A2: Reverse Dumbbell Lunges
B1: Barbell Front Squats
B2: Leg Press
C1: Leg Extensions
C2: Leg Curls
Shoulders
A1: Push Press
A2: Single Arm Incline Dumbbell Side Raises
B1: Stanidng Barbell Military Press
B2: Dumbbell Alternate Arm Front Raises
C1: Cable Row to Neck
C2: Bent Over Dumbbell Side Raises
having written the outline of the routine, i think i should also include the rules for all newcomers..
Rules:
1.) The Sets for ALL exercises are 5, and the Reps for all exercises are also 5. Therefore, setsxreps, each exercise is a 5x5 exercises
2.) A1 and A2 represent two exercises which must be performed back to back. This is referred to as performing "supersets".
3.) All the first exercises in a superset i.e. A1, B1, C1 and D1 are to be performed with a tempo of 4020. All the second exercises in a superset i.e. A2, B2, C2 and D2 are to be performed with a tempo of 6020.
4.) The rest between two supersets is 120 seconds, and the rest between two exercises in a superset is 0 seconds.
i hope i've stated the guidelines suitably...
i am also planning on adding a spreadsheet to track my progress on a microcycle basis.. i.e. after i finish each muscle group once, i'll add the spreadsheet again.. that way, it'll be easier to track my overall progress..
if you have any doubts, please feel free to post them here...
as for the eternal question:
When am i going to Begin OVT-2..?
well, hopefully this friday... see you then...