Hi people, im 19, 5’11’’ and 158 lbs. and i just wanted to know what do you think about this little modifications that i did to the Big Boys Basics program. My goals are strenght and overall mass… im a beginner (in results, but no so much in time)… I also considered the limitations of my gym.
Obs: English is not my first language… sorry for the weird stuff
Day 1 (Upper Body)
*BB Bench Presses 8x3
*Seated Rows 8x3
*Standing DB Shoulder Presses 8x3 – I changed it for push press with BB
*–Here i added a farmer’s walk 3x 1 min
Day 2 (Lower Body)
*BB Squats 3x8
*Leg Raises 3x8
*DB Deadlifts 3x8 – Using barbell
*Decline Bench Sit-Ups 3x8 – I changed it for Lateral Bends
*Standing Calf Raises 3x8 – Unilateral, in smith machine
Day 3 (Cardio for Recovery)
Day 4 (Upper Body)
*45-Degree Incline DB Bench Presses 3x8 – I changed it for dips
*45-Degree DB Rows 3x8 - I changed it for cable rows, same grip that dips
*I added a super set of Seated row to mid-pec line with elbows out with cable lateral raises
*Standing BB Curls 3x8 – With EZ barbell
*Standing Reverse-Grip Tricep Press-Downs 3x8 – Â¿What about upright dips or some Seated EZ-bar French presses?
Day 5 (Lower Body)
Hack Squats 8x3
– I added some rotation work for abs with the cable machine… 4x6
Lying Leg Curls 8x3
Lying Leg Raises 8x3 – I changed it for weighted or cable sit ups 4x6
Seated Calf Raises 8x3-- 3x12
… so… this is how it goes…
*BB Bench press 8 x 3 @ 5RM
*Seated rows 8 x 3 @ 5RM
*Pull ups 8 x 3 @ 5RM
*Push press 8 x 3 @ 5RM
*Farmers walk 3 x 1 Min
Day 2 (Lower Body) Sets / Reps / Load
*BB Squat 3 x 8 @ 10RM
*Leg raises 3 x 8 @ 10RM
*Deadlift 3 x 8 @ 10RM
*Twists with cable machine 3 x 8 @ 10RM
*Standing Calf Raises in smith machine 3 x 8 @ 10RM
Day 3 (Cardio for Recovery) Cardio
Day 4 (Upper Body) Sets / Reps / Load
*Dips 3 x 8 @ 10RM
*Cable rows (Same grip as dips) 3 x 8 @ 10RM
*Seated row to mid-pec line with elbows out + cable lateral raises 3 x 8 @ 10RM
*Standing EZ BB Curls 3 x 8 @ 10RM
*Seated EZ-bar French presses 3 x 8 @ 10RM
Day 5 (Lower Body) Sets / Reps / Load
Hack Squat 8 x 3 @ 5RM
Side Bends 4 x 6 @ 8RM
Leg curl 8 x 3 @ 5RM
Cable situps 4 x 6 @ 8RM
Seated Calf Raises 3 x 12 @ 14RM
Tell me, i screwed it up??? Please specially comment this aspects:
I know that lacks of unilateral work… its to bad if i sustain this for like three months and then i add some unilateral exercises?
Adding the dips…
What about those abs exercises… a waste of time??
*What about that shoulder superset… i put it in there because it’s a relatively light day, and i think i need it because my rear delts are a little left behind.
*I changed the 8x3 set/rep configuration for abs and calf to 4x6 and 3x12… anyway this rep/set are different to the 3x8 of the previous training session.
Thanks for reading this! I will be expecting your comments!