program questions

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

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Guts
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program questions

Post by Guts »

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!
swanso5
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Post by swanso5 »

- 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
Guts
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Post by Guts »

What are external rotations? I looked it up on line but keep seeing varied things of it all saying external rotations but completely different from one another.
swanso5
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Post by swanso5 »

any of those will do...i'd go with the one's where you are standing with a db in your hand with your arm in the same position as it is when you do a bicep flex and then you let your hands rotate doen in front and lift it back up...there must have been one like that
Guts
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Post by Guts »

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.
swanso5
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Post by swanso5 »

- yes 10 x 3
- no it doesn't take an extra 30mins, in fact it's quicker
- all the workout sshouldbe done easily within an hour if you stick to the rest it says
- yes a1, 70swecs rest, a2, 70secs rest...you can't lift heavy wt when you're tired
Guts
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Post by Guts »

I followed the first day exactly and it was taking over an hour ... did the 70 sec rest sometimes only 60 and it just took too long.
swanso5
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Post by swanso5 »

can cut the rest on the parinings but not the straight sets
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