Quote:
Originally Posted by Musclehead24
Day 1 Push
Flat bench 4 sets
Weighted Dips 4 sets
Military Press 4 sets
Close Grip Pres 3 sets
Day 2 Rest
Day 3 Legs
Squat 4 sets
Deadlift 4 sets
Leg Pres 2 sets
Calve Raise 4 sets
Abs
Day 4 Rest
Day 5 Pull
Weighted Pull-Ups 4 sets
Bent Over Row 4 Sets
Close Grip Seated Rows 2 sets
Bicep Curl 3 sets
Day 6 Repeat
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Day 1 Push
Flat bench 4 sets
Weighted Dips 4 sets
Military Press 4 sets
Close Grip Pres 3 sets
Day 2 Rest
Day 3 Legs
Squat 4 sets
Deadlift 4 sets
Weighted Pull-Ups 4 sets
Calve Raise 4 sets
Abs
Day 4 Rest
Day 5 Pull
Squat 4 sets
Incline Bench 4 sets
Bent Over Row 4 Sets
Close Grip Seated Rows 2 sets
Bicep Curl 3 sets
Day 6 Rest
Day 7 Rest
What about this? You really should squat more and break up your last "pulling" day so its not a huge shot to your back. You also need your rest.
Quote:
Originally Posted by Musclehead24
Now as for the rep range I'm thinking 5-7. Is there any reason to go over 7? The more reps I do the less weight I can use, so that would be counter-productive to gaining strength and size right? I will also be alternating the Flat Bench with Incline bench. Incline bench hammers the delts more so should I do less shoulder work on the day I do the incline bench?
So what do you guys think? Am I on the right track? Any suggestions are welcome.
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I have a few questions for you to consider first :
1)Whats the difference between a 5x5 and 4x5-7? Or How is doing a 4x5-7 so much different than a 5x5?
2)How much of a difference to your shoulders will incline make when you're already doing heavy overhead press?
3)Why sacrifice direct shoulder pressing for something that uses shoulders as a secondary muscle, especially when you wanna develop your shoulders?
4)Why sacrifice poundages by switching Flat with Incline bench when bench works deltoids (as well as many other muscles) as a secondary muscle as well?
Basically I just want you to think about what the answers should be and then everything should fall into place. Keep in mind that the more muscles that are involved in a given lift, the easier progression will be. How hard is it to add 5lbs to your squat every week or 5lbs to your bench every week or even 10lbs to deads...sure is alot easier to do than adding 5lbs to barbell curls or 5lbs to triceps extensions every week.