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[smoundzou]

Please look over this routine and let me know what might need to be changed

Workout #1
Done for 4 Weeks

Monday: Chest/Shoulders/Tri/abs
Flat DB Bench 4X8
Decline Bench 4X8
Incline Flyes 3X8 or Calble Fly's 2 sets of 21, 7low-7bentover-7forward

Military press 4X8
Rear DB Laterals 3x8

Weighted Bench dips 4x10
Single Arm DB extensions 3x8

Crunches 4X50
Oblique Crunches 2X50

Wed: Legs/abs
Squats 4X10
Standing Calf Raises 4x12-10-8-8
Ham Curls 4x8

Incline weighted Crunches: 4X30
Romanian Incline Twist 3X10-8-8

Friday Back Bi's
Deadlifts 4X8-10
DB Rows 4X8
Seated Rows 3X8
Wide Grip Weighted Pullups 4X8
DB or BB Shrugs 4X8-10, depending on how my neck & Shoulder is feeling

Incline DB curls, alternate Hammer 3X10-8-8

Crunches 4X40
Leg Raises 4X15


Sat & Sun Rest.

I plan on starting this off as a 3 day split, Mon-Wed-Fri and then after 4 weeks, bumping it up to a 5 day. I'll also lower any exercises that have 4 sets down to 3.

Workout #2
Done for 8 Weeks

Monday: Chest/Shoulders/Tri/abs
Flat DB Bench 3X8
Decline Bench 3X8
Incline Flyes 3X8 or Calble Fly's 2 sets of 21, 7low-7bentover-7forward

Military press 3X8
Rear DB Laterals 3x8

Weighted Bench dips 3x10
Single Arm DB extensions 3x8

Crunches 3 X 50
Leg Raises 3 X 15

Tuesday Back Bi's
Deadlifts 3X8-10
DB Rows 3X8
Seated Rows 3X8
Wide Grip Weighted Pullups 3X8
DB or BB Shrugs 3X8-10, depending on how my neck & Shoulder is feeling

Incline DB curls, alternate Hammer 3X10-8-8

Wed: Legs/abs
Squats 4X10
Standing Calf Raises 4x12-10-8-8
Ham Curls 4x8

Incline weighted Crunches: 3X30
Romanian Incline Twist 3X10-8-8

Thursday: Chest/Shoulders/Tri/abs
Flat BB Bench 3X8
Decline DB Bench 3X8
Incline Flyes 3X8 or Calble Fly's 2 sets of 21, 7low-7bentover-7forward

Military press 3X8
Rear DB Laterals 3x8

Weighted Bench dips 4x10
Single Arm DB extensions 3x8

Friday Back Bi's Abs
Deadlifts 3X8-10
DB Rows 3X8
Seated Rows 3X8
Wide Grip Weighted Pullups 3X8
DB or BB Shrugs 3X8-10, depending on how my neck & Shoulder is feeling

Incline DB curls, alternate Hammer 3X10-8-8

Crunches 3 X 50
Leg Raises 3 X 15


Thanks in advance!

[swanso5]

#1
- too much chest
- ab reps too high
- wouldn't bother with calf raises, chest flyes, crunch, ob crunch, shrugs and most arm exercises

#2
- too much in genral
- it's the same thing just done more often, something needs to change

- search intensification / accumulation training which is a better option...one phase focuses on strength with heavy wy and low reps then you go for muscle with moderate wt and volume

let me know how you go

[smoundzou]

Thanks for the advice but I'm wondering why you think I have too many chest exercises on the 3 day routine? I'm only doing 3 sets two compound, flat and decline bench and 1 isolation being the flyes.
Could it possibly be cause I'm doing a Mpress for shoulders following chest?

Right now I'm doing a 5 day split, one muscle per day and I usually do 5 chest exercises, 4 compound and 1 isolation and my body is well adapted to the routine.

I also plan on changing up the exercises on the second half of the routine but for the purpose of time, copied monday and tuesday over to thursday and friday. I probably should have mentioned that regarding chest and back.. Monday and Tuesday would be heavy days and thursday and friday would be lighter weight.. with more reps added.

I'm not doubting your judgement but like I said, I've been on a faily tough 5 day split for 12 weeks now and made some significant progress regarding strength and muscle growth. My pupose of dropping down to 3 days for a 4 week period is to give my body a little rest and then resume back up to a 5 day for another 6-8 weeks. If you could, please suggest chances regarding the 3 day, changes that could also be applied when the split is converted to a 5 day.

I did read a few articles on intensification / accumulation training and right now it's just not an option due to time and work. But it does look interesting.. certainly intense

and as always, thanks for the advice.

[swanso5]

- well you do 2 presses which is always a waste of time i think as it's basically the same movement...personally i do 1 press or push up and that's it per session
- you don't want your body to adapt
- i thought you were gonna do the same thing
- iot looms as though you've just don an acculmulation phase so it may be wise to go through an intesnififcation phase now with heavier wts, more sets, lower reps and less frequent training which will actually take less time