T Nation

Programs on gear


#1

How many days a week and what does your split look like when on?


#2

7 days a week

M: shoulders
T: Back
W: Chest
T: Bicepts
F: Tricepts
S: Quads and Calves
S: Hams and abs


#3

dammit p-22, you did it again! i thought we corrected this issue already???

and dont give me that Canada bs this time!


#4

i switch it up about every two months. on the cycle i just finished i was doing...
monday- chest/tri's
tuesday- legs/shoulders
thursday- back/bi's
friday- chest/abs

i was intentionally doing a heavy chest rotation as i was sorely needing it. flat bench 1RM went up 30lbs! mission accomplished.


#5

M Back&Chest
T Shoulders&calves
W Legs
R Back&Chest
F arm&calves&abs
Sa Off
Su Off


#6

Tuesday- Upper body, dynamic bench day

Thursday- Legs, dynamic squat day

Sat- upper body, max effort chest

Sun- legs, max effort legs and or back

Westside style.


#7

P-dog: Sorry Teacher!

triceps triceps triceps triceps triceps
triceps triceps triceps triceps triceps
triceps triceps triceps triceps triceps
triceps triceps triceps triceps triceps
triceps triceps triceps triceps triceps
triceps triceps triceps triceps triceps
triceps triceps triceps triceps triceps
triceps triceps triceps triceps triceps
triceps triceps triceps triceps triceps
triceps triceps triceps triceps triceps
triceps triceps triceps triceps triceps
triceps triceps triceps triceps triceps


#8

Standars Westside

With 1 sometimes 2 GPP sessions per week. Depending how I feel.


#9

P22 that's only half of your homework!


#10

heh heh heh
bicepts
tricepts

maybe they'll catch on...


#11

My program doesn't change whether I'm on a cycle or off.

Day 1 - Back & Traps
Day 2 - Chest & Shoulders
Day 3 - Biceps & Triceps
Day 4 - Quads, Hams & Calves
Day 5 - Rest

Abs every other day

My workouts are much more intense when I'm on (obviously) because of the added strength. I also add in an extra set or two, depending on how I'm feeling, or dropset, etc.


#12

Day1: Rear Delts, Chest
Day2: Medial Delts, Back
Day3: Front Delts, Legs
Day4: Biceps, Triceps
Day5&6: Rest
Repeat Cycle

Works Great for me.

Any Critics?


#13

So only one guy works those tricept and bicept things?

Thanks for the responses.


#14

Scorp
Why rear delts with chest and front delts with back? That seems back to front. You'd be working your rear delts on back day anyway and your fronts on chest.


#15

That should have read: Why.... front delts with legs


#16

Very true Creed, I didn't catch that. I'd personally work rear delts with back, front delts with chest, and medial delts with legs... IF that was the program I was using.


#17

This is for CREED-

I hit the rear delts first in the workout with say maybe 6 sets and that is it. But very hard. One exercise, 6 sets, heavy weight. After that it is chest time. I am resting 24 hours before I move onto the back and front delts workout. That is plenty of time for me. I have experienced great strength gains using this method. Works for me. It is kind of a mini pull-push/push-pull routine if you will. Don't knock it until you have tried it for yourself.

The Scorp


#18

That should have read: Why.... front delts with legs

That's right...That is what it said...


#19

Forgot to mention that I do mix up the delts on occasion. Your suggestions have taken place before in my routine. There is no wrong answer. Thanks for the replies Gentlemen.

The Scorp