T Nation

What Do You Think of This Plan?

Chest:
Bench press - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Abs:
30 minutes straight until failure.

now would it be better to target one muscle group a day or just do 2? any advice would be helpful

[quote]jnazzy wrote:
Chest:
Bench press - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Abs:
30 minutes straight until failure.

now would it be better to target one muscle group a day or just do 2? any advice would be helpful[/quote]

I do one major muscle group a day. I hit the smaller ones on certain days. My workout looks like this.

Monday-Chest
Tues- Back
Wednesday- shoulders/abs/calves
Thursday- All arms
Friday- Legs
Sat- Abs/calves
Sunday- Off

I dont necessarily know what you do on each day of the weak, you just list what you do in general. I dont know if you just go in that order on each day. I dont know even if you have an offday. Please be more specific. Oh and have you seen gains with your current plan?

Are you looking for more size or more definition? If size then up your weight if your doing at least 10-12 reps on any set. Push yourself untill you cant do anymore. On average I do about 5-8 reps, and by the last rep I cant do anymore.

you have too many sets

chest/back is not balanced… more work on the chest… why?

straight leg deadlift will work mainly your hamstrings… do rack dead for back

on your leg day, you work quads a lot but… hamstrings?..

overall you should lower the volume.

Have you actually done this routine? It’s way too much volume.

half the volume

“Abs- 30 minutes straight until failure”

W…T…F…

intensity?

i dont see you lasting long on that program unless you have already built up some pretty fair muscular endurance.

i’d drop at least 2 sets per exercise, maybe even 1-2 exercises per workout, as well.

some people thrive on very high volume, though.

legs-push-pull

do it.

Yeah I don’t understand why the straight-leg deads are on back day, why there are no hamstring exercises, why the ab work is 30 minute abs, and on top of all that, how you’re going to find time to be in the gym 3 hours a day.

as previously said i agree that this is an unnecessary amount of isolation and volume
why dont you just cut the bullshit and do full body training