How does this program look?

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Mandingo

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Its originally from the OVT program but I revised it to something I thought I'd feel more comfortable with.

Day 1: Chest and Back

A1. Bench press 5x5 201 no brk
A2. Decline dumbbell flies 5x5 602 2 min brk

B1. Incline bench press 5x5 201 no brk
B2. Cable Crossovers 5x5 602 2 min brk


C1. Lat pulldown 5x5 201 no brk
C2. Rear delt lat raise (bent lateral) 5x5 602 2 min brk

D1. Bent barbell row 5x5 201 no brk
D2. Seated cable/machine row 5x5 602 2 min brk


Day 2: Legs and Abs

A1. Barbell squat 5x5 201 no brk
A2. Calf Raises 5x5 602 2 min brk

B1. Lunges 5x5 201 no brk
B2. Leg curl 5x5 602 2 min brk


C1. Deadlift 5x5 201 no brk
C2. Cable kickback 5x5 602 2 min brk

D1 Barbell ab rollout 5x5 201 no brk
D2 Cable crunch 5x5 602 2 min brk


Day 4: Biceps and Triceps

A1. Barbell curl 5x5 201 no brk
A2. Dumbbell curl 5x5 602 2 min brk

B1. Preacher curl 5x5 201 no brk
B2. Hammer curl 5x5 602 2 min brk


C1. Dips 5x5 201 no brk
C2. Decline skull crushers 5x5 602 2 min brk

D1. Lying triceps extension 5x5 201 no brk
D2. Cable pressdown 5x5 602 2 min


Day 6: Anterior/Medial Deltoid and Posterior Deltoid

A1. Military press 5x5 201 no brk
A2. Incline lateral raise 5x5 602 2 min

B1. Alt.dumbbell shoulder press /sit 5x5 201 no brk
B2. Cable front raise 5x5 602 2 min


C1. Seated cable row to neck 5x5 201 no brk
C2. Incline rear delt raise 5x5 602 2 min
 
I would do chest and tries one day and back and bis another. For what purpose are you using no break b/t sets on your first exercise, makes no sense to me.
 
Well I can change the exercises around (chest/tries ; back/bi's) If that is a better way to have it set up. This is the program I got it from, I just was following their layout and changed some exercises...http://www.t-nation.com/readTopic.do?id=459276 As far as the no break sets, they are supposed to be supersets. They mix the compound/isolation together. But If you think there is a better approach to me using those exercises Im all ears. I want to use those exercises in a program and I used OVT to skeleton it for me. Please feel free to let me know any more ideas..Thnx Liftsiron
 
Here is a post about the rest times from the forum on that site linked about in my last post....

"I think this is how it's done. For instance I'll discuss the first two workouts.
You would do 5 reps of your bench and then right after that, without a pause, you would pick up some dumbells and do 5 flies. You would wait 120 seconds then do 5 more benches then immediately 5 more flies. Do that five times then go onto excercise two.

Do 5 inclined bench presses and immediately do 5 cable crossovers. Wait two minutes and do it again.

Each set of two excercises in a row is considered a single set, or a superset. You would do five sets of each combined excercise".

I did change the chest/tries ; back/bi's, are the workouts set up right for the right days? Should I switch any of the days around, maybe do legs in beggining of the week?

Day 1: Chest and Triceps

A1. Bench press 5x5 201 no brk
A2. Decline dumbbell flies 5x5 602 2 min

B1. Incline bench press 5x5 201 no brk
B2. Cable Crossovers 5x5 602 2 min

C1. Dips 5x5 201 no brk
C2. Decline skull crushers 5x5 602 2 min

D1. Lying triceps extension 5x5 201 no brk
D2. Cable pressdown 5x5 602 2 min


Day 2: Legs and Abs

A1. Barbell squat 5x5 201 no brk
A2. Calf Raises 5x5 602 2 min

B1. Lunges 5x5 201 no brk
B2. Leg curl 5x5 602 2 min

C1. Deadlift 5x5 201 no brk
C2. Cable kickback 5x5 602 2 min

D1 Barbell ab rollout 5x5 201 no brk
D2 Cable crunch 5x5 602 2 min


Day 4: Back and Biceps

A1. Lat pulldown 5x5 201 no brk
A2. Rear delt lat raise (bent lateral) 5x5 602 2 min

B1. Bent barbell row 5x5 201 no brk
B2. Seated cable/machine row 5x5 602 2 min


C1. Barbell curl 5x5 201 no brk
C2. Dumbbell curl 5x5 602 2 min

D1. Preacher curl 5x5 201 no brk
D2. Hammer curl 5x5 602 2 min


Day 6: Anterior/Medial Deltoid and Posterior Deltoid

A1. Military press 5x5 201 no brk
A2. Incline lateral raise 5x5 602 2 min

B1. Alt. dumbell shoulder press / sit 5x5 201 no brk `
B2. Cable Front Raises 5x5 602 2 min

C1. Seated cable row to neck 5x5 201 no brk
C2. Incline rear delt raise 5x5 602 2 min
 
I don't like the T-Nation w/o myself. I perfer a basic push-pull routine. The following routine is what I'm doing and it works bigtime. You can exchange exercises for similiar ones.

Day 1 Chest, triceps

Inc Magnum or DB presses 6 sets 6-12 reps
Flat Magnum or DB presses 6 sets 6-12 reps
pec deck 4 sets 6-12 reps

close grip E-Z bar presses 4 set 6-12 reps
DB tricep ext. 4 sets 6-12 reps
tricep pushdowns 4 sets 6-12 reps


Day 2

Back biceps

Bent BB rows 6 sets 6-12 reps
seated rows 6 sets 6-12 reps
lat pulldowns 6-8 sets 6-12 reps

Alt DB curls 4 sets 6-12 reps
bicep machine curls 4 sets 6-12 reps



Day 3

Shoulders traps

military presses 6 sets 6-12 reps
side laterals 4 sets 6-12 reps
reverse pec deck 4 sets 6-12 reps

BB shrugs 6 sets 6-12 reps
seated DB shrugs 4 sets 6-12 reps


Day 4

45 leg press 8 sets 12-20 reps
leg ext 6 sets 12-20 reps
leg curls 6 sets 12-20 reps


you can take a day or two of rest b/t days 2 and 3 if you need to.
 
DRveejay11 said:
Lifts -- you don't do Squats or DL's ?? Just curious.


Used to do both very heavy, now I seem to get low back problems from them. From time to time I will add light squats at the end of a leg workout, not often though.
 
I dont think I can handle 6 sets with all those exercises so I did this, how does it look now that the reps and a few exercises were changed around?


Monday : Chest and Triceps

A1. Bench press 3x5
A2. Decline dumbbell flies 2x8-10

B1. Incline bench press 3x5
B2. Cable Crossovers 2x8-10

C1. Close grip EZ bar press 3x5
C2. Cable Pressdown 2x8-10

D1. Dips 3x5
D2. Decline skull crushers 2x8-10



Tuesday : Back and Biceps

A1. Lat pulldown 3x5
A2. Rear delt lat raise (incline or bent lateral) 2x8-10

B1. Lying barbell row 3x5
B2. Seated cable/machine row 2x8-10


C1. Preacher curl 3x5
C2. Alt dumbell curl 2x8-10

D1. Reverse barbell curl 3x5
D2. Hammer curl 2x8-10



Thursday : Shoulder / Traps

A1. Military press 3x5
A2. Side lat raise 2x8-10

B1. Alt. dumbell shoulder press / sit 3x5
B2. Cable Front Raises 2x8-10

C1. Seated cable row to neck 3x5
C2. Seated dumbell Shrugs 2x8-10



Friday : Legs and Abs

A1. Barbell squat 3x5
A2. Weighted calf raises 2x8-10

B1. Lunges 3x5
B2. Leg curl 2x8-10

C1. Smith deadlift 3x5
C2. Cable kickback 2x8-10

D1 Barbell ab rollout 3x5
D2 Kneeling cable crunch 2x8-10


The number ones ( A1;B1..etc) are heavy and the twos (A2;B2...etc) are lower weight slower controlled movement.
 
Mandingo said:
I dont think I can handle 6 sets with all those exercises so I did this, how does it look now that the reps and a few exercises were changed around?


.


I meant to say use 3-4 sets starting out, and stick with basic sets reps don't try to get to complicated because some DAMN FOOLS posted a f--cked up workout on T-nation. Bro did you ever see the physigues of some the guys who run that place? lunges are something girls do to tighten their asses after their workout. Seated rows to the neck...why????
 
Not sure, Im just a beginner and comming off a starting workout and want to come up with a intenses workout now. Those exercises are not set in stone. If I should change anything let me know what I should maybe change it too. Will help me out alot. So except for the set and reps. just change the Seated row to the neck and lunges?
 
Mandingo said:
Not sure, Im just a beginner and comming off a starting workout and want to come up with a intenses workout now. Those exercises are not set in stone. If I should change anything let me know what I should maybe change it too. Will help me out alot. So except for the set and reps. just change the Seated row to the neck and lunges?


Do the workout that I outlined for you with fewer sets, keep the rep range the same and I will promise extreme results. The 6-12 reps are very hard reps you should not be able to get a full 12 reps after the first set, adjust weight when necessary.
 
I listened to what you said Liftsiron and 1 week in I can tell its a great routine. Thanks for the advice! I plan on sticking with the same routine but switching the exercises around every 4 weeks to keep my body on the move while I raise the weights and sets as I go. Just letting you know you your post was worth while : )
 
Mandingo said:
I listened to what you said Liftsiron and 1 week in I can tell its a great routine. Thanks for the advice! I plan on sticking with the same routine but switching the exercises around every 4 weeks to keep my body on the move while I raise the weights and sets as I go. Just letting you know you your post was worth while : )


Good to hear, I also change things up a bit.
 
Mandingo said:
I listened to what you said Liftsiron and 1 week in I can tell its a great routine. Thanks for the advice! I plan on sticking with the same routine but switching the exercises around every 4 weeks to keep my body on the move while I raise the weights and sets as I go. Just letting you know you your post was worth while : )
sweet .
to many beginner/intermediate lifters make their training way to complicated . stoick to as much heavy compound movements as possible , if its a shapeing excercise or as the muscle rags say a " concentration" excercise and your a beginner then dont use it imo .
 
lol i almost go into and argument the other day with my boss. he weighs about 180 and maxes flat bench at 350. he was trying to tell me i dont need to rest 3 mins between sets. he was like 60 seconds is plenty... i was trying to argue that its not enough recovery time. but i gave up. I find it hard to argue with people who are stronger then me and have been lifting longer, even when im pretty sure im right. i mean should'nt super sets be used once you have established your base. i dont think i should get into super sets or concentration excersises until my 4th year.
 

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