I would like to see how somebody would react to this workout (my upper day). I am interested in gaining size and strength.
5’8, 170, 12%bf
Bench; 3x6 185
Seated Cable Rows 3x8 165
Dumbbell Military Press (Weak lift) 3x8 w/40s
Dumbbell Shoulder Fly (Anterior Medial Posterior), 2 x 10,10,10
Dumbbell Shrugs 2x20 50s
Tricep Pushdowns 3x failure, lowering weight as necessary
So, what do you think?
5’6 160lbs 15% bf??? im not sure, im pretty fat.
i do something VERY similar to this.
warmup 15 bw pullups 25 bw squats 10-15 external rotations
weighted pullups 25lbs 8 reps 45lbs 8 reps 90lbs 6 reps 90lbs 4 - 6 reps
overhead press 60lbs db 3 x 8 - 10
squats 225lbs 6 x 3
seated rows 140lbs 12 reps 185lbs 10 reps 220lbs 8 reps (for 2 - 3 more sets on 220lbs) *i cheat on 220lbs. like how arnold did his seateds.
that’ll be one day.
but like you, i like to use total body (push, pull, legs) constantly going from one to another.
although not listed the majority of my workouts consist of either squat/deadlift and tons of pull ups (navy, conventional, explosive, weighted, hockey stick grip, hammer grip, etc )
gained me 10lbs in one month… WITH a bad diet.
key thing is… intensity
yea, and your program looks great. only if you do that 4 - 5 times a week though.
So you dont think its over-training to do that workout 2 days in a row ? Im just curious.
I think that is pretty shitty advice…
OP, how much time do you have to workout cause using a better split could make a world of difference.