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Weight training program recommendations?

post #1 of 10
Thread Starter 
Hey Guys,

I'm looking to replace my current 4-5 days per week weight training program. My current regimen is: day 1: chest/tris; 2: back/bis; 3 shoulders; 4 legs/abs....all with minimal cardio mixed in. I've been using variations of this routine with heavy and light days for about 3 years and I've gone from about 175lbs to 190lbs.

Looking for a good 3 to 5 day routine that works in various compound exercises and multiple body parts per day.

Any suggestions/web links are appreciated.
post #2 of 10
3 day full body periodized workout. 2 exercises per muscle group, 2 sets per exercise, 10 reps first week, 8 reps +10% resistance second week, 5 reps +10% resistance third week, 4th week 10 reps but slightly higher than initial 10 rep weights.
post #3 of 10
Thread Starter 
sounnds interesting.... would you work in 1-2 cardio days? got a sample program?
post #4 of 10
Yeah you could work in 1-2 cardio days.

These are the exercises I do:
http://www.mediafire.com/?gsax4p14xad
post #5 of 10
Thread Starter 
thanks for the program
post #6 of 10
Bump

I dont suppose you could repost that file Eason?
post #7 of 10
Do something simple and straightforward like Madcows 5x5 or Starting Strength as a beginner or even an expert in the lifting world. Don't worry about percentages, just lift heavy and consistently. Full body stuff that works well: http://www.geocities.com/elitemadcow...Linear_5x5.htm http://startingstrength.wikia.com/wi..._Strength_Wiki If you want to do splits and are a bit more advanced and can handle some volume and lower recovery time you might want to try WS4SB. Or if you are a bit more advanced, Sheiko: http://www.defrancostraining.com/art...rds-part1.html http://www.elitefts.com/sheiko/5_week_comp_cycle.htm Finally you might want to try something like this if you like the training style you've been doing: Monday: Bench Press: 3,4, or 5 reps, and sets equaling around 20-30 reps Board Bench Press: 3 or four reps equaling around 15 reps. (Static) Triceps Emphasis Dips: 8 reps, 3 sets Skull Crushers or the French Press: 8 reps, 3 sets Tuesday: Squats: 3,4, or 5 reps, and sets equaling around 20-30 reps. Romanian Deadlift: 3 sets, 8 reps Front Squat: 6 reps, 3 sets, Static and Dynamic (LIGHT) Glute-Ham: 8 reps, 3 sets Thursday: Military Press: 3,4 or 5 reps, and sets equaling around 20-30 reps Upright Rowing: 6 reps, 4 sets Barbell Shrugs: 12 reps, 4 sets (Static) Rope Face Pull: 10 reps, 3 sets Friday: Conventional or Sumo Deadlift: 3,4 or 5 reps, and sets equaling around 10-20 reps T-Bar or Barbell Row: 8 reps, 3 sets Barbell Curl: 10 reps, 3 sets (Static) Pullups: 10 reps, 3 sets *Another accessory bicep* I switch around from Sheiko to splits quite often and break pretty decent numbers for my bodyweight (405bench, close to 600 deadlift and 500 squat)
post #8 of 10
Ugh, idk, I think targeted muscle groups is better than circuit training even for cutting. Why do you wanna switch again?
post #9 of 10
the op is my cousin and jacked as fuck at a light weight. don;t know why he asked this. he knows perfectly well what to do.
post #10 of 10
Damn, I definitely wouldn't call 190 lbs. light. Here's a pretty decent routine that I picked up from Lyle McDonald's site:

A1:
4x6 Squats / 3'
4x6 Leg Curl / 3'
2x10 Leg Press / 2'
4x6 Leg Curl / 3'
3x10 Seated Calf / 2'

B1:
4x6 Flat Bench / 3'
4x6 Row / 3'
2x10 Overhead Press / 2'
3x10 Chins / 2'
2x12 Triceps / 1.5'
2x12 Biceps / 1.5'

A2:
3x5 Deadlift
4x6 Leg Curl / 3'
2x10 Leg Press
4x6 Leg Curl / 3'
3x10 Seated Calf / 2'

B2:
4x6 Incline DB Press / 3'
4x6 Row / 3'
2x10 Overhead Press / 2'
3x10 Chins / 2'
2x12 Triceps / 1.5'
2x12 Biceps / 1.5'

It's an upper/lower split with a mass-gain/hypertrophy bias. The numbers next the lifts indicate how long you should rest in between sets. According to the website, you should start at 80% your one rep max on all lifts and progress to 90-95% the second week and then continue on for 8 weeks. Once you hit that point, deload and find out where you want to go from there. Hope this helps, good luck!
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