Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Juice on January 25, 2006, 11:42:24 AM
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Mon: Chest, Shoulder (mid and front delt only) and Bicep: 3 exercises for chest 3-4 sets ea. exercise. 2 exercises for shoudler, 3 sets ea. exercise and 2 exercises for bicep, 3 sets ea. exercise
Tue: Legs (Quads, Calves) Mostly squats, 1 warmup, 4 sets and ending with trying for 20 reps w/ the starting weight. 2 more exercises, ~3 sets ea. then calves, 2-3 exercises 3 sets ea.
Wed: Back, Shoulder (traps, rear delt only) and Tricep: Back 3 exercises focusing on back (no deadlifts), 3-4 sets ea., 2-3 exercises for shoulder 3-4 sets ea., 2 exercises for tri, 3 sets ea.
Thur: OFF
Fri: Legs (Hamstrings), Calves: Hams, 3 exercises (SLDL, etc) 3-4 sets ea., Calves as Tue.
Sat: Upper Body Mix: Dead lift (warmup, 4 sets), Bench Press (warmup, 4 sets), Military Press (3 sets), Shrugs (3 sets)
Sun: OFF
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I'm early 30s, not juicing, get decent amount of rest and am working on my diet.
Current 195 lbs ~23& fb%
Goal 210 lbs ~10-12 fb%
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i think delts might be getting overtrained. they do alot in pushing excersises as well. so they are getting worked on all your chest days as well as when you hit them regularly and on that saturday when you do bench presses and military presses again.
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i think delts might be getting overtrained. they do alot in pushing excersises as well. so they are getting worked on all your chest days as well as when you hit them regularly and on that saturday when you do bench presses and military presses again.
I don't necessarily agree with you. Some people have delts that require a great deal of work, myself included. What exactly are you trying to bring up? If you're not trying to bring up a lagging bodypart, why not just stick to a traditional routine?
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why do chest on both saturday and monday???
since you're a natural, do shrugs on wednesday, deadlifts on friday, let the other sat exercises go and do something else on saturdays -- swim or whatever. give your body plenty of rest, you're not 18 anymore (neither am i).
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I'll take everyone's advice to heart. If I feel like over-training is kicking in, I might alternate between 1 week just doing Mon/Tue/Wed - except I'll spread them out over the week. The next week, try to add in the other two workout days.