What Changes Would you Make?

Yesterdays session. What changes would you make and why?

Block 1 - Legs
Leg Extension (30-30-30)
Leg Curl (30-30-30)

Block 2 - Shoulders / Traps
Seated Lateral Raise (30-30-30)

Block 3 - Back / Chest
Negative Only Chin
Chest Press (30-30-30)
Seated Row (30-30-30)
Negative Only Dip

Block 4 - Arms
Seated Bicep Curl (30-10-30)
Tricep Extension (30-10-30)

I would add either leg press, squats or trap bar deadlift to block 1, possibly at the end of the block. I like to have a hip hinge movement, without that I think there is a substantial amount of muscle not being worked.

It looks a good session regardless.

Too much volume IMO, with those NO sets.

  1. Drop Block 4, at least in Workout A
  2. For your next session (Workout B), put those Block 4 exercises in place of the Chest Press and Seated Row. And perform in this order: NO Chin, Biceps Curls, NO Dip, Tri Ext
  3. For Workout A, do Block 2 last, so it does not limit Block 3 performance. For Workout B, it’s fine just where it is!
  4. (Option) For Block 1 in Workout B, perform only Leg Press (30-10-30)

I would change all the 30-30-30 to 30-10-30, only for personal preference as i never cared for the 30 second positive reps

Legs
Squats or Leg press
Leg curls
Calves

Push
Chest press
Laterals
Triceps

Pull
Chins
Rows
curls

Small iteration from the original version

Block 1 - Legs
Leg Extension (30-30-30)
Leg Curl (Double Holds)

Block 2 - Shoulders / Traps
Seated Lateral Raise (30-30-30)

Block 3 - Back / Chest
Seated Row (30-30-30)
Chest Press (30-30-30)
Negative Hold Chin
Negative Hold Dip

Block 4 - Arms
Seated Bicep Curl (30-10-30)
Dmb Tricep Extension (30-10-30)

17 minutes from start to finish

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I’m really liking your ideas, may have to steal some of them.

Thanks for your interest. The above was my B Workout. If you’re further interested my next workout will be my A Workout:

Block 1 - Legs
Dmb Squat (30-30-30)
Leg Curl (Double Holds)
Calf Raise (30-10-30)

Block 2 - Back
Seated Row (30-30-30)
Close Grip Pulldown (30-10-30)

Block 3 - Shoulders / Traps
Dmb Shrug (Double Holds)

Block 4 - Chest
Decline Press (30-30-30)
Decline Fly (30-10-30)

I like to vary cadences and order. I like Double Holds on Leg Curl as they help me to reduce my tendency to lift my hips, meaning I get a better contraction at the top of the movement.

The question to all remains: What would you change and why? (just for clarity - this is what would you do, not what do you think I should do).

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