They are all supersets. I am trying to think of the sets/reps. I am thinking 3x5 for the first month, but what should I do for the next month or two? Thanks for any future comments.
Looks Solid. I'd take out the tricep pressdowns since the tri's probably recieve enough work from the bench and dips. Same with the bicep curls. Taking out the iso. work may leave more for the other big lifts, which is always good, otherwise you have 10 excercises selected, including squats and deads on the same day. Set/rep wise3x5 could work, and maybe slowly work up to 5x5 in the next month then end it with a 3x10 or something.
Ok, I just wanted to use one program for summer break while school is over, that way I could just keep increasing my strength with progressive overload or whatever, thanks.
Just looks to me as though you could do more with each exercise and muscle group using different attacks on different days ie targetting differing muscle groups as doing it like that means you are not utilising full potential on each exercise
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Just looks to me as though you could do more with each exercise and muscle group using different attacks on different days ie targetting differing muscle groups as doing it like that means you are not utilising full potential on each exercise
There's so many ways to approach this. I think it's ok to keep the same exercises for up to two months, but you certainly have to vary the set/rep scheme to slow down adaptation. Then in two months, change the exercises.
Full Body 3x a week. But hit each movement plane a different way each day. Squatting and Deadlifting 3x per week will get old fast. Divide everything into 6 groups. Horizontal Push and Pull, Vertical Push and Pull, Hip and Quad.
Then rotate through ex/ day1 hip dom=deadlift day2 hip dom = 1 leg RDL
Day 3 Hip Dom= Glute Ham Raise
As far as reps rotate them each week ex/ Did 5x5 on DL do 4x4 then 3x3, then maybe 5,4,3,2
PM me if you need more
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Theres a professionally made program by Chad Waterbury, a personal fav of mine. Itll help with gaining size and strength. check out his other programs or others at t-nation.com or in the faqs section here. With all these questions, it may be better to pick a pre-made workout.
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