T Nation

Program Evaluation


#1

For the past 8 weeks ive been following the same program and now I want to switch it up a bit. I was looking into madcows 5 x 5 but i dont think i would enjoy it. This was my program before

Monday: Back
Deadlift 4 x 8-10
T-Bar Row 3 x 8-10
DB Row 3 x 8-10
Pull-ups 3 x 8-10

Tuesday: Shoulders
Military Press 4 x 8-10
Seated DB Press 3 x 6-8
Cable Lateral Raises 3 x 12-15
Upright Row 3 x 10

Wednesday: Chest
Incline DB 4 x 8-10
Decline DB 4 x 8-10
Incline Flies 3 x 10-12

Thursday: Arms
Preacher curl Superset using wide, medium, close grip for 3 sets
Seated DB Curl Superset curling with both arms as many times, then one arm at a time as many times, then standing up and curling one arm at a time as many times for 3 sets.
Then just normal tricep excerises for around 9 sets in the 8-12rep range

Friday: Legs
Squat 4 x 6-8
Leg Curl 3 x 8-12
Bulgarian Lunges 3 x 8-12

My new program is going to look like this:

Monday: Back
Deadlift 5 x 5
Chest supported T-Bar Row 3 x 6-8
DB Row 3 x 6-8
Pull-ups 3 x 6-8

Tuesday: Shoulders
Military Press 5 x 5
Arnold Press 3 x 6-8
DB Lateral Raises 3 x 12-15
Upright Row 3 x 6-8

Wednesday: Chest
Incline DB 5 x 5
Decline DB 3 x 6-8
Incline Flies 3 x 10-12

Thursday: Arms
Barbell Curl: 5 x 5
Db Curl: 3 x 6-10
Machine Preacher: 3 x 8-12
Triceps would stay in the high rep range for a total of 9-11 sets with 6-10 reps per set

Friday: Legs
Squat 5 x 5
Leg Curl 3 x 8-12
Lunges 3 x 8-12

Basically i would just switch up the main lift rep scheme to 5 x 5 and compliment it with a 6-8 rep range for the other lifts i would do during that day. Any tips would be awesome.


#2

Only one out of five days for lower body? Seems silly. You're also neglecting rear delts on shoulder day. Beyond that it looks okay.


#3

I have the hardest time hitting my rear delts, i try doing those chest supported flies where you lie your chest on an incline bench and use db's but i dont seem to feel it in my rear delts, anything else i could try to hit them?


#4

Barbell row, elbows flared out, pulling the the bar to your neck (or at least your upper chest).