Monday - Chest and Back
Bench Press 4 x 8,6,6,4-6
Incline Bench 3 x 8,6,4-6
Flyes 3 x 10,8,6-8
Bent over rows 4 x 8,6,6,4-6
Wide grip pullups 3 x F
Deadlifts 3 x 6,4,4
Abs 5 tri-sets of crunches, reverse crunches and side bends.
I want to add dips for chest, but I dont know what to remove or where to add, so help on that.
If you must. And I mean if you absolutely must(like, if someone is holding a gun to your head saying that you must do this programme) put dips in instead of the incline bench.[/quote]
But isn’t that more lower chest work than upper then?[/quote]
You shouldn’t be concerned with more/less lower or upper chest work.
You should post your nutrition and we can help you from there.
There’s quite a few changes I’d make to your routine also. Number one would be moving deadlifts from the end of your workout to the beginning. Number two your spending way too much time focusing on abs.[/quote]
Oh ok thanks, but the rest is good right?
I should change my abs to 3 sets of crunches and reverse crunches or something?[/quote]
Ah you replied while I was editing. There is more. I wouldn’t call your routine good but I’ve see far worse.
I think you need to spend alot of time focusing on the big compound lifts and not do any direct ab movements. I probably do direct ab work 2-3 months out of the year. Deadlifts, squats, front squats, and standing overhead presses can do plenty for your abs.
Nutrition can make or break any training program so I’d be curious what that looks like.
What articles of Thibaudeau’s did you read that inspired this routine?[/quote]
How to design a damn good routine article.
I found it helpful.