Extreme Routine

[ramy]

i wanna try workout chest back and legs twice a week. the only problem is will only be able to work triceps,biceps,shoulders and forearms on a 1.5 week basis appose to a weekly basis. with biceps,triceps ill be doubling up anyway. i only started working out my forearms for grip strength but with all the extra back work i should be fine however a little disappointed. with shoulders its definately a compromise but i should be able to make up for front delts from press movements and rear delts from pull momvements but still would like to incorporate shoulders into this program but i think it would be impossible i took quite a bit of time thinking this split through however with the exercise orders its not thought through too much as i want to experiment it and see how my energy levels are like. only thing im worried about is day 1 and day 5 ive never tried anything like this.

mon-day 1-quads,chest,tris(squats,flat,leg extensions,incline,dips,pushdowns,single dumbbell extension)

tue-day 2-back and forarms(barbell rows, tbar rows, seated row/dumbbell row, straight leg deadlift, reverse wrist curl, wrist curl)

wed-break

thur-day 3-shoulders,traps,calves(seated barbell press,front raise,lateral raise,lateral cable raise, reverse dumbell flys, barbell shrugs, seated calf raise,standing calf raise

day 4-legs abs-squats, leg press, leg extension, leg curl, barbell lunges, standing cable crunch, ground cable crunches, situps to failure from highest incline to lowest

sat-break

sun-break

mon-day5- chest and back-flat,incline,dumbbell fly/cable fly, dips,barbell row, tbar row, straight leg deadlift

tue day6- biceps, calves & abs-barbell curl,dumbbell curl, preacher curl,incline dumbbell curl, seated calf raise, standing calf raise, standing cable crunch, leg raises to failure

break

repeat cycle

ill be posting a journal to keep a track of the changes new routine, diet, and gains.

[Foundation]

You could possibly do it by working out twice a day every now and then, like biceps in the morning and then legs in the evening etc.

I've been slowly moving my workouts to the morning due to the congestion in the gym after work, damn rugby season.

[Mr_Krabs]

What sort of set/rep range are we talking?, thats alot of stuff to get through each day :shock:

[Monarchking]

Id sugest Deadlifts will take care of your forarms. Just don't use straps, mayb sum chalk if needed.

& Rows will take care of your biceps.

Personly I like

back/shoulder

chest/tri

legs

Why?

Pull

push

legs

I was doing a push,pull, leg. But felt my lower back was gettn fatigued a little on squats due to heavy arse shit the day b4.

Just on your back days, 1 workout focus more on your back, next mayb a little more on your shoulders.

I listen to my body, If I need an extra days rest, I take it.

Im still gettn stronger so seems to be working for me.

Also 4arm measurment was up. and I dont do wrist curls n shit.

\:D/

PS

What are your curent Big3 lifts looking like?

i know a great program that will build good strength.

[ramy]

thats why im doing squats before my back day so i can have the stability and strength but it wont tarnish my back workout the following day and yeah i use natural grip strength for everything the only thing im considering about moving to the dark side of grip strength and using straps would be shrugs because its compromising the work im even doing for them.

and yeah ive decided to only work out 4 days a week now and rest 3 and cycle around im doing a smaller chest day on day 1 because of the squats and a smaller back day on day 5 so i can catch up on chest with flys same thing applys for back doing the extra seated rows/dumbbell rows on day 2 but cutting them out on day 5 to concentrate on chest.

i just wanted to see if my program looks like it will work well

my day 2 and day 3 and day 4 is the same as theyre already big days its only day 1 ive never done squats and benched on same day wanted some advice on this

and ive never done back and chest together and wanted advice on this aswell should i do only chest then back? or mix it up like day one squats then bench becuase of the energy required for it. well with chest and back if i leave deadlifts last after all those exercises would i compromise my performance usually ive got great endurance anyway. but if i do them first would i compromise my entire foundation for my chest/back workout?...

this is actually what i was wanting opinions about.

[Monarchking]

You could possibly do it by working out twice a day every now and then, like biceps in the morning and then legs in the evening etc.

I've been slowly moving my workouts to the morning due to the congestion in the gym after work, damn rugby season.

My uncle said he used to do this sumtimes.

Like a Primary mucle in the AM, and a secondary mucle in the PM

[1day]

y not just stick to a normal 4-5 day split?

example

mon.back ,bi's

tues.chest, tri's

weds.rest or cardio

thurs.legs

fri.shoulder abs

u have to becareful u dont over work the parts u want to grow(by workin them more than once a wk) as it can slow there progress down even more. just put 110% into every bodypart and they shud all even them selves out.

[ramy]

y not just stick to a normal 4-5 day split?

example

mon.back ,bi's

tues.chest, tri's

weds.rest or cardio

thurs.legs

fri.shoulder abs

u have to becareful u dont over work the parts u want to grow(by workin them more than once a wk) as it can slow there progress down even more. just put 110% into every bodypart and they shud all even them selves out.

ive tried back before chest i duno it was ok i mean not bad but i prefer chest first but the general idea of a 4/5 day split i tend to over train cuz i workout so hard but this is why i just wanna workout only 4 days a week...also if i just workout 4 days a week and cut my bicep/tricep day(because i worked them out twice a week) yeah i wont over train but its not good enough i wanna workout more without over training so this is why i thought of only working out 4 days a week over a 6 day workout cycle the way ive arranged it im hoping i wont over train my quads hams or lower back and i know my chest back will be fine but ive never done chest/quads or chest/back...

as for cardio i dont do it besides rowing/biking on backday to stretch back and hams and occassional cardio to warm the body up cuz its tough now in winter.

im training the major movers about twice every 1.5 weeks legs are twice in the same week over that 6 day cycle but ill only be training quads on day 1 and itll be roughly 4 days rest before a full blown leg workout.

[1day]

but the general idea of a 4/5 day split i tend to over train cuz i workout so hard .

LMAO!! thats not ova training, thats doin it properly :wink: , then ur givin ur body gud time to rest after just punishing it once in wk, by putting up that example didnt mean u had to do that part on that day, that example is my pritty much my weekly workout and i think i have made pritty good progress with it

[ramy]

but the general idea of a 4/5 day split i tend to over train cuz i workout so hard .

LMAO!! thats not ova training, thats doin it properly :wink: , then ur givin ur body gud time to rest after just punishing it once in wk, by putting up that example didnt mean u had to do that part on that day, that example is my pritty much my weekly workout and i think i have made pritty good progress with it

yeah i get really good weeks then a following bad week its not worth it. i feel ive made really good progress with my workout but im sure theres better cuz i know some old guys in the gym who are big and do mixed routines like this and cycle their workouts not according to a weekly split. but yeah with the over training ive figured i know i can more often if i cycle my routine instead of base it on a restricted time period of a week which also restricts the rest so now ill get an extra day of rest.