Okay I guess I've given alot in the past while so here's your turn for a little give back. This is a work out I'm thinking of trying in 2 weeks when I finish current program. It is a 4 set 8-10 rep circuit style program. ( current program is squats and no deads, this is an opposite.)
MON
Bench Press
Lat Pull-Down
Sit Row
Standing Overhead Barbell Press
Plank
TUES
Sumo Deadlift
Leg Extension
Bridge
WED
Swim Laps 30 minutes
THURS
DB Bench
Chin-Ups
Bent Row
Standing DB Military Press
Plank
FRI
Duck feet Deadlift
Leg Curl
Bridge
SAT
Elyptical
2 min. warm-up
1 min. hard
2 min. easy
(5 x)
5 min. very easy
15 min. steady moderate
5 min. rest period
Treadmill or Elyptical
30 min. steady paced Hard
Let me know what you think......
Cheers
Turn - Critique Please
Moderators: cassiegose, Boss Man
not enough external rotation of the shoulder work...pulldowns do work the back but they target the lats which when tight pull your shoulders forward much like too many benches and shoulder press so looking back at your program you have 6 internal rotation exercises vs 2 external rotation exercises...in this case:
1 - db chest supported row, bench, face pull, plank
2 - bridge (do first to activate glutes for deads), deads, static lunge (no room for machines here vampy), another core
3 - swim (hopefully mixing in some interval stuff...you can set this up like the other cardio day)
4 - chins (they're the hardest so do them 1st), db incline bench (needs to be a different angle then mon), seated row, plank
5 - bridge, front/back squat (whatevber you didn't do last program, not sure about deads 2/week right now for you), reverse lunges, another core (side holds maybe??)
6 - cardio
7 - off
now we have 3 external rotation vs 3 internal rotation exercises for pwerfect balance...if you're already rounded in the shoulders then we'll need more ext rot then int rot
1 - db chest supported row, bench, face pull, plank
2 - bridge (do first to activate glutes for deads), deads, static lunge (no room for machines here vampy), another core
3 - swim (hopefully mixing in some interval stuff...you can set this up like the other cardio day)
4 - chins (they're the hardest so do them 1st), db incline bench (needs to be a different angle then mon), seated row, plank
5 - bridge, front/back squat (whatevber you didn't do last program, not sure about deads 2/week right now for you), reverse lunges, another core (side holds maybe??)
6 - cardio
7 - off
now we have 3 external rotation vs 3 internal rotation exercises for pwerfect balance...if you're already rounded in the shoulders then we'll need more ext rot then int rot
Not as bad as I thought....
1 - db chest supported row -- use an incline bench, sitting reverse on it?
2 - another core -- plank?
3 - swim (hopefully mixing in some interval stuff...you can set this up like the other cardio day) -- most definately
4 - db incline bench (needs to be a different angle then mon) -- for external/internal rotation balance I assume and not to "target" upper chest lol
5 - front/back squat (whatevber you didn't do last program, not sure about deads 2/week right now for you)
-- 1 -- curious as to why not 2 days of deads
-- 2 -- can't balance bar for front squats, it causes pain with shoulders and wrists (tendinitus in both shoulders and wrists and for some reason this position agrievates it)
another core (side holds maybe??) -- is this the same as side bridge?
cheers swanso
1 - db chest supported row -- use an incline bench, sitting reverse on it?
2 - another core -- plank?
3 - swim (hopefully mixing in some interval stuff...you can set this up like the other cardio day) -- most definately
4 - db incline bench (needs to be a different angle then mon) -- for external/internal rotation balance I assume and not to "target" upper chest lol
5 - front/back squat (whatevber you didn't do last program, not sure about deads 2/week right now for you)
-- 1 -- curious as to why not 2 days of deads
-- 2 -- can't balance bar for front squats, it causes pain with shoulders and wrists (tendinitus in both shoulders and wrists and for some reason this position agrievates it)
another core (side holds maybe??) -- is this the same as side bridge?
cheers swanso
1 - yep
2 - a different core, go side ab planks
3 - good
4 - it's silly to do bb becnh press and db press on the same angle in the cycle really...you'll overload the movement pattern
5 - well i'm not sure how lng you've been doing them for, technique etc...there's not too many people who dead 2/week heavy and if doing them properly you really shouldn't be able to...what about hang cleans, power cleans etc
6 - side bridge yes
just a side note your number 1 aim in any ohase is to at least maintain strength and with no work in the 5 reps or less range, you won't do that and you may not even maintain optinmal muscle levels...for this tou can either do 3 x 5 for one big exercise and then your circuits or do the first exercise of the circuit in a loweer rep range
2 - a different core, go side ab planks
3 - good
4 - it's silly to do bb becnh press and db press on the same angle in the cycle really...you'll overload the movement pattern
5 - well i'm not sure how lng you've been doing them for, technique etc...there's not too many people who dead 2/week heavy and if doing them properly you really shouldn't be able to...what about hang cleans, power cleans etc
6 - side bridge yes
just a side note your number 1 aim in any ohase is to at least maintain strength and with no work in the 5 reps or less range, you won't do that and you may not even maintain optinmal muscle levels...for this tou can either do 3 x 5 for one big exercise and then your circuits or do the first exercise of the circuit in a loweer rep range
2 - a different core, go side ab planks -- ok
4 - it's silly to do bb becnh press and db press on the same angle in the cycle really...you'll overload the movement pattern -- never thought of it in that way but makes sense.
5 - well i'm not sure how lng you've been doing them for, technique etc...there's not too many people who dead 2/week heavy and if doing them properly you really shouldn't be able to...what about hang cleans, power cleans etc -- alright once a week for heavy, as for hang cleans and power cleans gunna have to look them up because i'm not sure on movement (could be the name).
just a side note your number 1 aim in any ohase is to at least maintain strength and with no work in the 5 reps or less range, you won't do that and you may not even maintain optinmal muscle levels...for this tou can either do 3 x 5 for one big exercise and then your circuits or do the first exercise of the circuit in a loweer rep range.
==with the 8-10 rep range, I've not hit a serious plateau (more than 2x in the gym without adding reps or weight to an exercise) yet and am still gaining strength and muscle mass while maintaining the same body weight range within a 3lb variance either way. Body changes are visible. so should I still move to the 5 rep range for the largest lifts or stay with the 8-10 until I reach plateaus?
cheers
4 - it's silly to do bb becnh press and db press on the same angle in the cycle really...you'll overload the movement pattern -- never thought of it in that way but makes sense.
5 - well i'm not sure how lng you've been doing them for, technique etc...there's not too many people who dead 2/week heavy and if doing them properly you really shouldn't be able to...what about hang cleans, power cleans etc -- alright once a week for heavy, as for hang cleans and power cleans gunna have to look them up because i'm not sure on movement (could be the name).
just a side note your number 1 aim in any ohase is to at least maintain strength and with no work in the 5 reps or less range, you won't do that and you may not even maintain optinmal muscle levels...for this tou can either do 3 x 5 for one big exercise and then your circuits or do the first exercise of the circuit in a loweer rep range.
==with the 8-10 rep range, I've not hit a serious plateau (more than 2x in the gym without adding reps or weight to an exercise) yet and am still gaining strength and muscle mass while maintaining the same body weight range within a 3lb variance either way. Body changes are visible. so should I still move to the 5 rep range for the largest lifts or stay with the 8-10 until I reach plateaus?
cheers