so right i'm doing
day 1
chest triceps biceps abs cardio
flat bench press dips bb curls crunches 20 min.
incline barbell press pressdowns e-z bar curls rev.crunches
incline db flye's db overhead exts. hammers
flat bench db flyes
chest is 3 sets each of flat bench, incline bb bench press, incline db flyes, flat db flyes. after failure on each 3rd set go 3/4 of full range of motion and hold for a count of 15. 10-15 seconds rest between sets. triceps is 2 sets per exercise. biceps 2 sets per exercise. same principles. abs is same principles 3 or 4 sets of each. cardio is jogging.
day 2
back hamstrings traps shoulders
chins lighter romanian deads bb shrugs shoulder press
bb row lying leg curl db shrugs side raise
bb curl grip row rear laterals
deads
same principles as eveything else. back is 3 sets of everything same with hamstrings traps is 4 of each exercise shoulders is 3.
day 3
quads calves
wide stance squats edge of leg press(its all i've got)
leg press
leg extension
quads are 3 sets of each calves is 5 sets.
day 4 rest
repeat days 1-3
everything in this program keeps reps in the 8-12 range and rest between sets 10-15 seconds. rest between exercises can be 30-45 seconds. and rest between bodyparts is about a minute and a half. i find this gets me out of the gym quicker and on to work without skipping any training. and its building a good amount of musce giving massive pumps. what i'm wondering is how long should i stick with this program and should i even be doing it. it works for me, my guess is to keep doing it until results start becoming less and less from it.
sorry long post i know but better than ending up injured or not growing.
