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Old 10-11-2010, 05:53 PM   #1
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Default Would Like Some advice on this

Currently I am working a 5 day week..And I was wondering if someone could take a look at my current program and here what you think. Should I stick with 5 work outs a day or drop it to 4..Here is the current OR should I drop whats high lighted in Red

Monday-
1) Flat BB Press - 10 sets Rep Work
2) Flat DB Flyes - 5 sets
3) Oh Db Press - 5 sets
4) Close Grip BB Press-5 sets
5) AB Core- 3 sets too fail

Tuesday-
1) DB Rows - heavy for Reps x 5 sets
2) DB Shrugs - heavy for Reps x 5 sets
3) DB Side Laterals x 5 sets
4) Hammer Str Row - x5 sets Heavy for reps
5) Flat Bar cable curls- x 5 sets

Wednesday
1)Front Squat- 10 sets for reps
2) Hindu Squats - 1 x 100
3) lunges- x5 sets
4) SLDL- x5 sets
5) Calves

Thursday
1) Bench - Max Effort
2) Incline bb Press - for reps
3) Forward Dips - x 5 sets
4) B.T.N push Press - x 5 sets
5) Cable triceps push down - Stack x 5 for reps

Friday
1) Deadlift x 5 sets for reps
2) Front Squat- Heavy - x 5 sets
3) Pull ups x5sets
4) BB Shrugs - x 5 sets - Heavy for reps
5) Ab Wheel- x 5 sets

Just want to see what some of you think.
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Old 10-11-2010, 06:04 PM   #2
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What type of gains (strength/size) did you make with current, and how long were you running it?
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Last edited by BendtheBar; 10-11-2010 at 06:08 PM.
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Old 10-11-2010, 06:06 PM   #3
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I am making MASSIVE gains..I gained 5lbs of muscle..I am at 185 solid, I put pics up..Its making me thick as a tank..I don't know my body fat..

I am getting strong as hell as well..Bench numbers flying up, Just all around lifts are soaring..I have ran this style for about 3 weeks now..

Im treating most weights like my ho! lol..120 db's are light..Rowing 6 plates for reps..Gonna hit 7 and 8,
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Last edited by MMA Max; 10-11-2010 at 06:10 PM.
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Old 10-11-2010, 06:09 PM   #4
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Default

Quote:
Originally Posted by MMA Max View Post
Currently I am working a 5 day week..And I was wondering if someone could take a look at my current program and here what you think. Should I stick with 5 work outs a day or drop it to 4..Here is the current OR should I drop whats high lighted in Red

Monday-
1) Flat BB Press - 10 sets Rep Work
2) Flat DB Flyes - 5 sets
3) Oh Db Press - 5 sets
4) Close Grip BB Press-5 sets
5) AB Core- 3 sets too fail

This could go

Tuesday-
1) DB Rows - heavy for Reps x 5 sets
2) DB Shrugs - heavy for Reps x 5 sets
3) DB Side Laterals x 5 sets
4) Hammer Str Row - x5 sets Heavy for reps
5) Flat Bar cable curls- x 5 sets

Hmm, toughie here, DB rows are good for traps, and then with the DB shrugs on top of that, I almost want to suggest dropping the shrugs and keeping side laterals, I personally like side raises, good shiz.

Wednesday
1)Front Squat- 10 sets for reps
2) Hindu Squats - 1 x 100
3) lunges- x5 sets
4) SLDL- x5 sets
5) Calves

Good to drop

Thursday
1) Bench - Max Effort
2) Incline bb Press - for reps
3) Forward Dips - x 5 sets
4) B.T.N push Press - x 5 sets
5) Cable triceps push down - Stack x 5 for reps

Dips are raw as hell, maybe go x3 instead of x5

Friday
1) Deadlift x 5 sets for reps
2) Front Squat- Heavy - x 5 sets
3) Pull ups x5sets
4) BB Shrugs - x 5 sets - Heavy for reps
5) Ab Wheel- x 5 sets

Keep this, and superset your pull-ups with BB Shrugs

Just want to see what some of you think.
tis what I think.
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Old 10-11-2010, 06:10 PM   #5
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Quote:
Originally Posted by MMA Max View Post
I am making MASSIVE gains..I gained 5lbs of muscle..I am at 185 solid, I put pics up..Its making me thick as a tank..I don't know my body fat..

I am getting strong as hell as well..Bench numbers flying up, Just all around lifts are soaring..I have ran this style for about 3 weeks now..
Q? If it is working what makes you think about changing it?
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Old 10-11-2010, 06:11 PM   #6
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Quote:
Originally Posted by MMA Max View Post
I am making MASSIVE gains..I gained 5lbs of muscle..I am at 185 solid, I put pics up..Its making me thick as a tank..I don't know my body fat..

I am getting strong as hell as well..Bench numbers flying up, Just all around lifts are soaring..I have ran this style for about 3 weeks now..
Then I would stay the course.

Either way you'll be fine. That's a large volume, and the way you train, I think you would probably make the same gains on fewer sets. But do what keeps you happy.
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Last edited by BendtheBar; 10-11-2010 at 06:14 PM.
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Old 10-11-2010, 06:13 PM   #7
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Word..Thanks
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