i was given a 3 days split program. 3 set and 10 to 12 reps. can u give any comments or suggestions about this program. my goal is to get bulk or gain weight.
Monday - chest, back, biceps (heavy) bench press incline bench press flyes back extension (machine) widegrip lat pulldown db pullover preacher curl concentration curl
Wednesday - legs, shoulder, triceps (heavy) leg press leg curl shoulder press (machine) side lateral raises front db raises closegrip bench press french press kickbacks
any background info? age, height, weight, bodytype, beginner stage, etc?
those are a lot of exercises per session,.. it looks more like a weight loss program. you may take more that an hour to finish those (unless you plan on supersetting chest with back.) any rest periods given per set & per excercise? no training day for the calves?? how many weeks will you do this program? sorry if i have too many questions.
you may want to stick with mass excercises. instead of doing concentration curls, stick with compounds like bb curls.. or do a 4 x 12,10,8,6 on your bb preach.
make sure you have a great pre-workout meal. if you want to stick with the given program, keep a bottle of gatorade with you.
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"you can work out hard, and you can work out long, but you can't work out hard and long."
i was given a 3 days split program. 3 set and 10 to 12 reps. can u give any comments or suggestions about this program. my goal is to get bulk or gain weight.Monday - chest, back, biceps (heavy)bench pressincline bench pressflyesback extension (machine)widegrip lat pulldowndb pulloverpreacher curlconcentration curlWednesday - legs, shoulder, triceps (heavy)leg pressleg curlshoulder press (machine)side lateral raisesfront db raisesclosegrip bench pressfrench presskickbacksFriday - whole body (light)
Sa akin 1 muscle group a day, with 2 consecutive days rest.
My Schedule:
Monday - Chest ; Abs
Tuesday - Back
Wednesday - Legs; with Cardio (5 minutes)
Thursday - Shoulder
Friday - Arms (Biceps, Triceps and Forearms); Cardio of 5 minutes
Saturday & Sunday - Rest
Lahat po kasi ng Body parts after Exercise eh kailangan ng 72 - 96 hours of rest. Kaya minsan ko lang nilalaro bawat muscle group a week.
Then i'll take 2 days rest in preparation again for Monday. Then After 10 weeks of long exercise, I usually take 1 week long rest.
vintage vixen wrote: As far as I know, you shouldn't train your back and chest on the same day. You could do back and biceps then chest and triceps
You can train back and chest at the same day. They are opposing muscles and theres no problem with that. Ang ayaw ko lang pagawa sa clients ko is chest and shoulders kasi masyadong mapapagod ang Deltoids nila and it might lead to weakening of the shoulders that might lead to shoulder impingement. Hope this helps.
) alternate with lower back: dead lift
