Spring Training Program

[mrhtbd]

I wanted a rotation, so I could lift six days in a row without overtraining, isolation movements AND multi-joint exercises for the main muscle groups (legs, chest, back, shoulders, arms), and I wanted less reps to increase weight for more size. Planning on keeping my weight about the same, but changing my body-composition for more muscle and less fat. That's the plan and I'm using a program I found on a scrap of paper in my files..

I actually think Lifts gave me this program three years ago. Lifts, look familiar?

Here it is:
1) Chest/Triceps
Inc Hammer chest press 6x8 (or incline barbell press)
Inc DB press 6x8 (or upright Hammer press)
Tricep pushdowns 4x6
Rev. tricep pushdowns 4x6-8
Leg raises 10x10
Standing Calf Raises 6x8-10

2) Back/Biceps
Hamm Lat Pulldown 6x8
Seated Ham Row 6x8 (or Bent-over Row)
Lat Pulldowns (front) 4x6
Under=handed Grip Lat Pulldowns (close grip) 4x6
Hanging Leg raises 10x10

3) Legs
Leg Press 6x8-10 (or Lunges)
Hammer Leg Press 6x8 (or Squat)
Leg Extensions 4x6
Leg Curls 4x6
Straight-leg Deadlift 4x6
Leg Raises 10x10
Seated Calf Raises 6x8-10

4) Shoulders/Traps
Hammer Shoulder Press 6x8 (or Barbell Military Press)
DB Military Press 4x6
DB Laterals 4x6
Upright rows 4x6
Hanging Leg Raises 10x10

That's it. I plan on a minimum of 3 workouts per week and up to 6. It's good to start each week with a different bodypart so the "first-workout" of the week emphasis isn't only on one area.

Any thoughts?

 

[Dawgpound_Hank]

IF those are all worksets, its way too much. Two to 3 work sets is plenty. By workset I mean to failure, or at least to the point that you feel you can't get one more rep. Also at your age and injury history, I wouldn't advise going so heavy that limits you to 6 reps with the exception of maybe the last set only on compounds. I don't know why you are doing only 6 reps on the isolations and higher reps on the compounds - thats backwards - stay in the 8-12 rep range on isolations. On back day, 2 pulldown movements is enuff - sub in deads, t-bars or db rows so you get thickness also. On chest day you are only hitting upper pecs - based on the myriad of pics you've posted before, your mid-lower pecs appear to need more work than upper. Do only 1 incline movement and add in some flat bb or db presses, flyes and declines or dips. Also you left out biceps work. Don't hit it 6 days straight - recipe for overtraining fast if you're busting ass. Do 2 on/1 off or max of 3 on, 1 off.

You asked for thoughts - thats mine.

 

[mrhtbd]

All very valid points. Because of the confusion with all the different stuff, I've stayed with supersets, only I added work sets throughout. I've arrived with no goal to move forward. You are right about the pecs, I can see it.

 

[willsgotrythm]

For legs, I would do either leg press or squats, (I would do squats). With either leg curls or stiff legged deads(I would do the sld's) and keep the leg extensions. I would do 2 warm up sets with the squats and then I usually do 4 sets of 6-8 reps of squats. With the other 2 I would do 2 sets of 10. IMO thats all you need for legs...

almost forgot calves...for me I either do donkey calf raises or just ramp up the incline on the treadmill and that hits my calves plenty...