Quote:
Originally Posted by Andrew.cook
I think that squat, DL, shrug day is going to be a bit much.
What I was getting at was something more like this (flexible):
Flat bench: 3x6
Pick one: (Incline DB, Military press, Arnold press) 2x12
Triceps: 2x20
rear delt: 2x10
Squat: 2x15
Pick one: (Barbell rows, Shrugs, DB rows) 3x8
Calves: 2x30
Abs: 3x20
Pull ups: 3x10 (weighted if necessary)
Pick one: (pullovers, medicine ball wall throw, straight arm pull down) 3x8
Biceps: 2x10
low back work: 2x20
Keep some of your "planned work" vague, but centered around a specific lift or body part. So in your "pick one" you are chosing between three lifts that all have the same functional grouping. Some will call out a specific body part, and you lead off the workout with a specific lift. Bench, squat, pullup.
I would drop the DL, or at the very least move it to day three and pick three different variations of the pull up as your pick one.
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I tried the first workout today. I actually went with mine but the only difference in yours is the rear delts, and isn't isolating those unnecessary because they are done with rows and pullups? I'm actually not sure, but I went for the front/side delts instead cause those need more work-so my workout went like this:
Bench x 3 (not including warm-up)
Incline x 3
Military x 3 (instead of rear delts)
Skullcrushers x 2
I know I wasn't supposed to do the last 2 exercises more that 1-2 times, but DAMN...this workout was so short (1/2 HOUR!) compared to what I used to do (~1 hour). By no means is it bad, it just feels really strange and I had so much energy I just wanted to throw all these extras in there, but I restrained myself and just did an extra press
. Now I'm not so sure that the squat and DL day will be too much!
Anyways, I was wondering whether you recommend doing this routine to failure every time, and how much time you think I should rest in between sets?