Im starting a new program monday and am just testing for weights today and tomorrrow. That said here it is, any critiquing welcome.
Mon : Squats/Incline Db Press
Tues: Barbell Rows/ Db Shoulder Press
Wed: off
Thurs:Deadlift/ Benchpress
Fri: Chinups/ (leg raises/calf raises/ E-Z bar preacher curls)
Sat: off
Sun: off
other than friday at excercises will be done for 10 sets and reps will go 8/6/3/10 for the four weeks. On friday the three secondary movements will just be three working sets to make sure i hit everything. Ive never tried the volume training so i wanna give it a try.
Mon : Squats/Incline Db Press
Tues: Barbell Rows/ Db Shoulder Press
Wed: off
Thurs:Deadlift/ Benchpress
Fri: Chinups/ (leg raises/calf raises/ E-Z bar preacher curls)
Sat: off
Sun: off
nah…
mon: SQUAT
tue: BENCH
wed: off
thu: incline bp, dips, triceps work
fri: DEADLIFT, chin, row
sat: cardio
sun: cardio
It’s not a bad schedule, but I would change some things: 1. Don’t press two days in a row, your shoulders will thank you for this sooner rather than later. 2. You are doing EZ bar preacher curls-I see what you are trying to do, but there are better ways. 3.You are not doing Pull-ups-How many times have I told you kids you have to do PULL-UPS-sorry I raised my voice. 4. I hate Barbell Bench Pressing-there are way to many good reasons to go into it here. 5.Trade leg raises for sit-ups.
Here is how I would correct it while still maintaining the integrity of your original purpose:
thx zeb, i agree i think i should try some db benchpress. But i do have a problem with not hitting my shoulders directly at all. If not pressing maybe should i do some db raises?? I still want to hit everything as my main goal is bodybuilding i just want to build a strong base of strength and mass first.
TwistedLocal,splitting only the main exercises in 4 days:
Monday: Squat
Tuesday: db bench press,barbell row
Thursday: Deadlift
Friday: Military press,Pullups (see Zeb)
This split is proposed by Ian King.
Ciao
Luca