sundevil#82

Monday Upper (Strength)
1 (DB-BB) (Incline-Flat) Bench Press - 3x4-6
1 Bent Over Barbell Row - 3x4-6
2 Military Press (DB/BB) - 3x4-6
2 Barbell Shrug - 3x4-6
3 Close-Grip Barbell Bench Press - 3x4-6
3 EZ-Bar Bicep Curls - 3x4-6

30min low intensity cardio on bike
Stretching

Tuesday Lower (Hypertrophy)
1 Squats - 3x8-12 or 3x4-6
1 Standing Calf Raise - 3x8-12
2 SLDL - 3x8-12
2 Seated Calf Raise - 3x8-12
3 Leg Extensions - 3x8-12
3 Leg Curls - 3x8-12
4 Hanging Leg Raises/Reverse Crunches (alternating each week) - 3x15

30min low intensity cardio on bike
Stretching

Wednesday
Rest (Cardio if I feel like it.)

Thursday Upper (Hypertrophy)
1 DB Press incline ? flat - 3x8-12
1 Pullups/Chins - 3x8-12
2 DB Press - 3x8-12
2 DB Shrug - 3x8-12
3 Weighted Dips - 3x8-12
3 Hammer Curls - 3x8-12

30min low intensity cardio on bike
Stretching

Friday Lower (Strength)
1 Deadlift - 3x4-6
1 Seated Calf Raise - 3x4-6
2 Leg Press - 3x4-6
2 Leg Press Calf Raise - 3x4-6
3 Walking Dumbbell Lunges - 3x12
4 Weighted Crunches - 3x15
30min low intensity cardio on bike
Stretching

anything I should change?

sdb

no pull ups??

edit. nm.. i see them now.


Monday: put your shrugs at the end.
Tuesday: Calf Raises at the end.
Thursday: shrugs last.
Friday: Calf raises last.

Keep your compounds first and isolation's last.
Work large muscle groups to smaller.


Are you doing all these as compound sets?

Pfabrizi1

Seems fine, just do like SDB said. You might want to try switching up what exercise goes first in the superset every week or so. For example:

For the first week

1 (DB-BB) (Incline-Flat) Bench Press - 3x4-6
1 Bent Over Barbell Row - 3x4-6

For the 2nd week

1 Bent Over Barbell Row - 3x4-6
1 (DB-BB) (Incline-Flat) Bench Press - 3x4-6

Since after a hard set of bench, you won't be able to work your back as hard. Just a suggestion.

sundevil#82

yeah, thats true I'll switch it up every other week I just keep wondering if I've got everything covered...

_Wolf_

supersets arent gonna help with strength gains. if anything they will kinda give u diminished returns.

i firstly wouldnt start off with so much volume. recovery is a very individualistic thing and i would prefer it if you were to start out with the bare essentials and then build from there as and how you see fit.

firstly, here is how i would re-arrange the exercises:

(im not a fan of needless supsersets so dont expect there to be too many supersets here)

firstly, keep you're strength days right at the beginning. dont postpone them till the end. keeping them right at the beginning will allow u to add more volume into latter workouts. i mentioned this in your other thread. please have a look at my post again.

Monday Lower (Strength)
Deadlift - 3x3-6
Walking Dumbbell Lunges - 3x12
Leg Press - 3x4-6
Leg Press Calf Raise - 3x4-6 superset with Weighted Crunches - 3x15 superset with Seated Calf Raise - 3x4-6
30min low intensity cardio on bike
Stretching

Tuesday Upper (Strength)
(DB-BB) (Incline-Flat) Bench Press - 3x4-6
Bent Over Barbell Row - 3x4-6
Close-Grip Barbell Bench Press - 3x4-6 superset with EZ-Bar Bicep Curls - 3x4-6
Barbell Shrug - 3x4-6

Thursday Lower (Hypertrophy)
Squats - 3x8-12 or 3x4-6
SLDL - 3x6-12
Leg Curls - 3x8-12 superset with Leg Extensions - 3x8-12
Standing Calf Raise - 3x8-12 superset with Seated Calf Raise - 3x8-12
Hanging Leg Raises/Reverse Crunches (alternating each week) - 3x15

Friday Upper (Hypertrophy)
Military Press 3-4x5-6
Pullups/Chins - 3x8-12
DB Press - 3x8-12
Rows - BB or DB 3-5x5-10
Weighted Dips - 3x8-12 superset with Hammer Curls - 3x8-12

the way the above program works is that u will likely not stall on lifts too fast and it allows for flexible training

_Wolf_

also, dont look at this in terms of exercises and muscles. focus on how the exercise will help you're primary lift.

for example: on monday u have deads, lunges and leg press. why arrange lunges before leg press? because lunges have greater functional effect on your thighs than the leg press and this will help the deadlift to progress. leg presses are also important but not over lunges.

look at it like this: u have 4 workouts:

Deadlift Day
Bench Day
Squat Day
Military Press / Pull-up Day

try and use exercises which help these 4-5 lifts to progress. ur goal should be to increase these lifts and everything that falls between is acceptable.

i hope i have been of help to you

Pfabrizi1

I somewhat agree. However, as long as you are training right, you should have strength gains no matter what. I had good strength gains using supersets when I did OVT. Maybe he could do some supersetting at the end of the work outs for the smaller muscle groups like biceps.

As far as the exercises to support the primary lifts, if he isn't planning on competing in powerlifting or something of that sort, it's not all that important to base things off of what will increase the big 3. But that all depends on his goals.

_Wolf_

i agree completely.

however, i was referring more towards progress in general in terms of weights.

for example, lets say i superset flat bench press and barbell rows, alright? its not unheard of and its not wrong. however, it would be very very difficult to see me progress like this (bench press max = 225 lbs)

Week 1 = bench press 5x5x190 \ barbell rows 5x5x150
Week 2 = bench press 5x5x195 \ barbell rows 5x5x155
Week 3 = bench press 5x5x200 \ barbell rows 5x5x160
Week 4 = bench press 5x5x205 \ barbell rows 5x5x165
etc

not possible unless u have exceptional recovery abilities (which some people do)

so, here is another way to progress if u MUST use supersets:

Bench Press 5x5x200 \ Rows 5x5x190
Bench Press 5x6x200 \ Rows 5x6x190
Bench Press 4x8x200 \ Rows 4x8x190
Bench Press 5x5x205 \ Rows 5x5x205
etc

slow easy progression

however, the main point is that will doing all these supersets for the bench press help u increase ur 1RM? thats the goal isnt it? to get strong? so will doing all these supersets have sufficient carryover onto your bench press max? if it does then thats fantastic. but if it doesnt then u must be prepared to change things.

u see what i mean, sir?

sundevil#82

Sentinel your the man! but here's what i was thinking, I'd do 4-6wks of this then switch to Malley's upper-lower in his sticky and then just keep cycling them. Should I do that? Also, how long do you think I should stick to this Program?
Thanks,
David
P.S.> thanks, to everyone else as well.

Pfabrizi1

I see what you mean. It all really depends on how Sundevil's body responds. Great info dude, it shows that you really know your stuff!

_Wolf_

sundevil, my philosophy is to stick to one single program for many many months. for example, i will be shifting programs next week but the program i am on right now i have been running consistently for the last 31 weeks.

no, i do not think that your idea of doing this program and then jumping to Malley's program is a good idea. if u want to do Malley's program then just go ahead and do it. no need to waste 4-6 weeks on this program, sir

thank you for the kind words. more than his body responding i am concerned about his progress in the gym. if that is improving then its the best thing possible!