ddeadlift replace Squat(edited so i dont open new thread)

Which workout routine or program is best for your fitness goal? Post your programs here!

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juan92
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ddeadlift replace Squat(edited so i dont open new thread)

Post by juan92 »

so i am almost done with supersets and i want to go back to a rgular workout, i noticed that legs are kind of big so i would like to focus less on them and focus more on shoukdr and back, so i was wondering how this routine would workout

should be under 45 mins
1 min rest between sets
1 min between exercise

WEEKS 1 - 2
MONDAY
Chin UP 4 x 8
DB SHoulder Press 4 x 8
DB Bent Over ROw 4 x 8
Straigh Arm Pulldown 3 x 10
Weighted Leg Raises (on the dip MAchine) 3 x 10

WEDNESDAY
DB Press 4 x 8
Squat 4 x 8
LAteral Raises 3 x 10
Dumbell Curls 3 x 10
Weighted Russian Twist

FRIDAY
same as mondat


WEEKS 3 -4
ADD 5 LBS to everything and decrease reps by 2
Same workouts but chinup is replaced by pull ups

then next month repeat the whole cycle with original sets/reps but with 5lbs more
Last edited by juan92 on Thu Apr 28, 2011 9:09 pm, edited 1 time in total.
ArkansasRob
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Re: critique workout please

Post by ArkansasRob »

Each week do less reps more weight...your body will go so used to doing sets of 8 it wont grow. But yeah its a good workout and If your a "try hard" you will be a beast.
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Boss Man
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Re: critique workout please

Post by Boss Man »

ArkansasRob wrote:Each week do less reps more weight...your body will go so used to doing sets of 8 it wont grow.
However to what point? I can agree about the possible muscle adaption, creating tapering gains, but how low would he be going to? 5 reps, 3 reps and if he did, wouldn't he then get used to 3 rep sets and stop growing?

I'm honestly not trying to sound critical, as I'm aware of the direction of your comment, but just not sure what conclusion what you espouse would arrive at, as logically reducing reps each week, would eventually mean 1 rep maxes forever, which I know is not what you meant :).
ArkansasRob
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Re: critique workout please

Post by ArkansasRob »

I do a one month plan
Week 1 Would be like high reps like 3 of 15
Week 2 Would be like 3 of 8
Week 3 would be like 4 of 3-5
Week 4 would be like super sets and burnouts

Yeah I get ya...but I am not a body builder or anything
Bench 345 Squat 495ish 15inch biceps
I am more into the toned and healthy look...and strength
I just know If i am not sore the next 3 days...I need to change up the workout.. either doing a burnout or adding max on
Bonnie
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Re: critique workout please

Post by Bonnie »

Sore for three days ?..
ArkansasRob
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Re: critique workout please

Post by ArkansasRob »

oh yeah:) Usually but im sure it changes with most people...
juan92
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Re: critique workout please

Post by juan92 »

ok so increasing by 2 reps after a 1lb increase is really diffcult, so i will eaither keep it at +1 for both weeks, or +1 one week the +1 again the following week.

Also another question i have is, will deadlifts be enough of a workout to replace squats? I'm not really worried right now about it but i don't wan't to have some sort of imbalance in legs.
so maybe after 2 or 3 Months instead of doing some squat variation do deadlift or some deadlift variation for the next 2 months ?
i am aware that i could remove the ab workout, and that they really dont give you adds but i do it for core strength benefits - i like to sprint .
juan92
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Re: critique workout please

Post by juan92 »

bump
swanso5
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Re: ddeadlift replace Squat(edited so i dont open new thread)

Post by swanso5 »

why not do both?
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