I have a feeling I’m going to get some bad feedback but here it goes, I am coming back from a very serious concussion (5 weeks out of work and sitting in darkness, almost got ran over in addition to high risk of anueryism/stroke) and broken collarbone. So I want to be back to my previous physical condition and continue to grow bigger and stronger obviously. I am doing this naturally. Not sure how I am alive TBO
In addition to my 4 day a week, anterior posterior workout that looks something like this:
MON – Back & rear delts
A Deadlift – w 3-5×3-5 / 180
B Pullups – w 3×8-12 2111 90
C Bent-over BB rows – 4×5-8 2011 75
D1 Rear delt rows – 3×10-15 / 0
D2 Cable pullovers – 3×10-15 3021 60 -nice and slow, get a full ROM and a firm contraction in the top position
TUE – Chest & front/side delts
A DB bench press – w 4×5-8 / 120
B BB seated press – w 4×5-8 / 120
C DB incline press - w 4 x 5-8 / 120
D1 Incline DB flys – 3×10-12 3030 45
D2 Wide-grip upright rows – 3×8-12 2020 45 -use trap bar if possible
E Shoulder machine lifts 4 sets 8-12, (not sure on their exact name but it is a sit down machine and you raise elbows and arms while at your side)
WED - Rest
THU – Legs
A Squat – w 4×8-12 / 180
B Leg press – 3×5-8 2020 120 -can be substituted with hack squats
C1 Unilateral leg curls – w 4×5-8 3011 0
C2 Unilateral standing calf raises – w 4×5-8 52X1 45
D1 Lunge – 2×10-20 / 0
D2 Seated calf raises – 2×10-20 31X1 45
FRI – Arms
A1 Close-grip bench press – w 4×5-8 / 60
A2 BB curls – w 4×5-8 / 60
B1 Skullcrushers – 3×8-12 2020 45
B2 DB preacher curls – 3×8-12 2020 45
SAT - Rest
SUN - Rest
I’m wanting to ad in calve work, abe work, trap work, and forearm work so I have made a modified plan of the above (the above plan is well known and created by an experienced bodybuilder. I just feel these muscle groups are being neglected so here is my idea (plus the workouts listed below are relatively small since they hit smaller muscles and involve less exercises):
Day 1: Back/Rear Delts/ Calves (Heavy- 3 exercises, 9-12 sets)
Day 2: Chest/Front Delts
Day 3 Abes/Forearms/ Calves (Light)
Day 4 Legs
Day 5 Arms/ 3 sets of chest fly exercise/ forearms
Day 6 Calves (Heavy), Abes, Traps
Day 7 Rest
My exercise plan for the Abes:
5 sets 8-12 reps weighted crunches
3 sets 12-20 reps oblique side lifts
5 sets 8-12 concentrated reps: Abe wheel. Increase intensity as abes build strength.
My exercise plan for the calves:
Seated calf raises 5 sets 10 reps supernated, 10 reps pronated, If I can’t get to the targeted rep amount that is ok.
Leg Press calf raises 5 sets 12-15 reps.
My exercise plan for the traps:
Reverse fly’s: 4 sets 8-12 slow reps firm concentration at full extension.
Sholder shrugs 4 sets 12-20 reps, squeeze in top position, slow to lower weight, quick to raise weight.
Face Pulls: 4 sets 8-10 reps squeeze at firm contraction
My exercise plant for the forearms:
Behind the back barbell curls 3 sets 15 reps, firm contraction at top of movement.
Reverse E-Z bar preacher curls 3 sets 10 reps
I had heard that training calves frequently will help them grow, maybe not heavy training but a few sets of calf raises at least, can anyone chime in on this.
Any other good programs to replace some of the above would be nice if you dont think the above is good, or is overtraining. I had heard that training calves frequently will help them grow, maybe not heavy training but a few sets of calf raises at least, can anyone chime in on this