Alright I haven't posted in awhile but I was doing the Waterbury method (did it for about 6 months) before but stopped. I started doing a woork out that consisted of this.
Day 1 (monday) Legs
Barbell back squats
Leg Presses
Leg curls
Standing and sitting calf raises
Did 4 sets for barbell back squats from 6-10 rep. others were 3 sets of 8-12 reps. Kept going up in weight each set which i do for all workouts.
Day 2 (back)
DeadLifts 4 sets - 6-10 reps
Wide grip pull ups until failure. (before i started lifting last year i could only do 4 pull ups now i can do 30!) did 3 sets not all 30 of course)
Lat Pull downs. 3 sets 8-12 reps
Dumbbell Rows 3 sets 8-12 sets.
Day 3-Shoulder/tricep
upright rows 3 sets 8-12 reps
Arnold press 3 sets 6-10 reps
Pull downs - 3 sets 8-12 reps
Tricep kick backs 3 sets 8-12 reps
Day 4 chest (what i want more than anything) I also based it mostly for upper chest since that's what i need the most have side and bottom but upper is lacking.
Barbell bench press 3 sets -6-10 reps
Incline flyes 3 sets 8-12 reps
Incline Dumbbell Press 3 sets 8-12 reps
Weighted Dips I put on 35 pound weight and do 3 sets of 10 reps
Day5 Bicep/forearms
Standing Barbell curl 3 sets 6-10 reps
Hammer Curl 3 sets 6-10 reps
Concentrated Curls 3 sets 8-12 reps
reverse curl 3 sets 8-12 reps
That's it. But I was thinking of switching back to Waterbury method but with a few changes to it. For some reason i don't feel as strong as i did while i was doing the waterbury method bench press isn't as much in weight as it was.
The changes i want to make is small but instead of decline flyes i want to do incline dumbbell bench press since i feel it more in chest when i do it Plus like i said before i need to work on upper chest and this is the reason i switched from the waterbury method because i didn't feel like it had enough exercises to help me get the chest i want. And for the pull ups i want to do wide grip ones and just do max for first set then other do about 3 and do less sets for it since I like knowing max and try to go higher.
Another thing its been awhile since i've done the waterbury method so gotta get refreshed on the method
Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds
A1 Dips
A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)
Note: A1/A2 consists of a superset pairing
B1 Skull Crushers
B2 Standing Barbell Curls
Sets: 4
Reps: 6
Rest: 60 seconds
Hanging Leg Raises
Sets: 4
Reps: 6
Rest: 60 seconds between sets
When i do a1 and a2 after i do dips i wait 60 seconds then i do rows right?
and same for b1/b2? which seems to be same for day 3 and 5.
On a side note I am not where I want to be but im at a point where people are noticing a difference and that I lift so it helps me get motivated in the gym.
Sorry for the long post!
program questions
Moderators: cassiegose, Boss Man
- i dont know you moved to a bodypart split
- the WM is only meant for 4 weeks
- ýou don't feel as strong because you added in a lot of real shithouse exercises (tricep kickback and an bicep/forearm day??? ridiculous) and you only trained each movement/muscle once a week so stimulation was low and so was frequency
- more work on upper chest??? no no more work on deads and squats...
- those who are after a big chest are kidding themselves with chest focused programs
- instead of WM try Art of Waterbury
- the WM is only meant for 4 weeks
- ýou don't feel as strong because you added in a lot of real shithouse exercises (tricep kickback and an bicep/forearm day??? ridiculous) and you only trained each movement/muscle once a week so stimulation was low and so was frequency
- more work on upper chest??? no no more work on deads and squats...
- those who are after a big chest are kidding themselves with chest focused programs
- instead of WM try Art of Waterbury
yes, seen those...Also for the first day is it all 10 sets 3 reps? if so that would take WAY too long...for I only have an hour and that would be like an hour and a half...and does it want 70 seconds in between a1 and a2 or go from a1 into a2 then rest 70 seconds? the other way would make it take forever.