Pretty cool workout routine I want to share!
A friend gave me this workout recently. It looks pretty intense but very intriguing. Just wanted to share with you guys! 
Monday - Heavy weight - Chest, arms, abs
All exercises are 4 sets of 6 - 8 reps
Bench - Incline, decline, flat
Dumbbell Flys - Incline, flat
Chest exercise of choice
Close grip flat bench
Reverse grip single hand tricep pull down
Single arm cable pull down
Easy bar curls
Seated curls
Hammer dumbbell curls
Abs machine crunches
Tuesday - Heavy weight - Shoulders, back, legs
All exercises are 4 sets of 6 - 8 reps
Shoulder press
Standing rope row - 3 position
Reverse fly machine
Standing upward shoulder row
Dead lift
Lat pull down
Seated row
Squat
Leg extensions
Leg curls
Seated Calf raise
Wednesday - Medium weight - Chest, arms, abs
All exercises are 4 sets of 10 - 12 reps
Seated upward cable flys, seated downward cable flys
Standing single arm cross body upward fly
Fly machine single arm
Flat bench dumbbell flys
Dumbbell curls superset
Rope two hand cable curl
Seated curls
Dips
Single arm cross body pull down
Double hand push down
Single arm push down
Plank, rope and cable crunches
Thursday - Medium weight - Shoulders, back, legs
All exercises are 4 sets of 10 - 12 reps
Cable side pull 3 position combo
Reverse fly double grip combo
Reverse grip standing bent over row
Dumbbell shoulder press and lift combo
Seated close grip row
Lat pull down
Standing wide grip lat pull down
Bent over single arm dumbbell pull up/back
Squat
Leg extensions
Leg curls
Standing Calf raise
Saturday - Light weight - Chest, arms, abs
All exercises are 4 sets of 12 - 15 reps
Bench - Incline, decline, flat
Dumbbell Flys - Incline, flat
Cable upward flys
Close grip flat bench
Reverse grip tricep pull down
Single arm cable pull down
Easy bar curls
Seated curls
Inside bent over Hammer dumbbell curls
Abs machine crunches
Sunday - Light weight - Shoulders, back, legs
All exercises are 4 sets of 12 - 15 reps
Shoulder press
Cable reverse fly high and low combo
Reverse fly machine
Shrugs
Dead lift
Lat pull down
Seated wide grip row
Single arm cable pull back
Squat
Leg extensions
Leg curls
Seated Calf raised
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I’d tell your friend to start being a better friend and give you a better workout routine.
Better yet do him the favor, and you give him a weekly routine he needs your help!
it seems unreasonble and not useful
Hi
This workout seems to me very dangerous:
1- training the same muscle group 3 times per week!!! Muscles grow when you are resting, and you only have Friday as a day off.
2- You could argue and say the reason of training 3 times on the same week its for powerlifting, strength or powerbodybuilding goals, still you would need more rest days between workouts and the rep range would be a bit lower 1 to 5.
3- with this type of workout there is a high risk for injury and overtraining even if you are on steroids. If your goal is to put muscle mass you need to train with volume but with a minimum of 2 days resting to 3 days per week. the concept of reps periodization is good but the intervals between workouts are wrong in my opinion.
4-A basic rule is to train big muscle groups first and then smaller ones. Training biceps one day and following day backs is a complete no no, as your biceps will be still tired and the most certain sore and you will be not able to put as much weight on the bar when training your back.
Make it simpler:
2 Warming up sets followed by 3 working sets, REP range 6 to 12
1-Monday: Chest, shoulder, triceps 3 exercises for chest, 2 exercises for shoulders and 2 for triceps
Tuesday: Back, biceps 3 exercises for back and 2 exercises for biceps
Wednesday: Legs 3 exercises for legs
Thursday: Chest, shoulder, triceps
Friday: Back , biceps
Saturday: legs
Sunday rest
Or if you are a Truly advanced bodybuilder: i would training 1 muscle group per week, big muscle groups at beginning of the week and smaller groups at the end of the week.
Doing 4 exercises per group of 4/5 sets , with reps ranging between 6 to 12 to the upper body(excluding abs); and reps 10 to 15 to the lower body.
THAT IS WHAT WORKS FOR ME!!!
Looks very basic, very generic, no progression, no mention of periodising it
smalldawg wont become the big dawg with this
Shoulders, back and legs on the same day? If you can do all that you're simply not doing enough work on each body part....
Very much agreed brother Catalyst! This is my current personal routine:
Day 1 - chest and delts
Day 2 - biceps and triceps
Day 3 - back and traps
Day 4 - legs and abs
Then repeat! I'll take an instinctual day as needed!
I'm also of the opinion that no more than one large muscle group should be trained in any session!
This is a messy workout, chest and shoulder on b2b days, heavy triceps the day before shoulders, heavy biceps before back workout, long workouts 4 days in a row. These are things i and my clients avoid, ive written many workouts over the years and this is workout is a no no. Hope it works for you but for most i doubt it will.
i agree
Bingo!
Thanks for your input man. I'm up for hearing all sides
Heavy biceps the day before heavy back work? If you've got the gunz to handle that abuse more power to you but I suspect my back work would suffer heavily.
What was it about this split that caught your eye?
What really caught my attention was that each muscle was worked 3 times a week but in differant variations. Which seemed like the muscle would always be in a state of shock. It would have a hard time getting used to the workout and would force more growth due to constant change
Yea but you want to get "used" to the work out thats how you progress.
Seems poorly planned i dunno how hard your hitting it but you must not be getting sore to work the same muscle back to back. If you get your biceps good or triceps good theres no way your doing back or chest the next day and if its a good leg day your not going to have time or energy to do other muscle groups that day.
Constant change doesnt force growth you have to adapt to grow thats the whole point of progressive overload otherwise you might as well crossfit
Always in a state of shock... or never having ample time to recover... eventually breaking down & causing injury...
Thats the planet fitness routine...
Heres my routine
back and bicep 1
chest and tricep 2
legs 3
Straight arms 4
rest/light core workout 5
repeat but start with chest tricep 6
back bicep 7
legs 8
arms 9
rest/light core 10
repeat
Two a days when on cycle if possible eat sleep repeat
Muscle shock is all well and good but the growth is done during the recovery. Doesn't look like a lot of that is going to go on here. Maybe you could use something like this for a deliberate over reaching type thing for 2-4 weeks then settle back into a more conservative routine.
Iv been doing the conservative workouts for years. My body needs something new. The rest is there though and sufficient caloric intake. I get 8 hours of sleep an nignt and an hour nap during the day. My calories are being upped this week to 6500 a day. 5 meals 1300 calories a meal.
Your stats up to date? That's a hell of a lot of calories for a 200 lb guy. I feel for you if that's what it's taking to grow, sounds like you've got quite the metabolism. For the last ten years anytime I bumped cals to 5000 I grew, these days it's more muscle than fat and early on it was vice versa but I respect the commitment you're showing. Maybe look into makwa's post on cyclic bulking. I think the body can get used to too many cals and slow down while you'd gain more if you actually fasted for a few days or at least cut cals before going back to a surplus. "Food" for thought lol
Fr sent, don't wanna muck this thread up too much
8 hours of sleep = great...
A muscle requires 7-14 days to FULLY recover after a "hard workout"...
If you keep intensity lower... like 50% of 1RM (not going to failure), then you may be able to get away with 3-9 days...
You should also look into periodization of workouts... save the compound movements for one phase... and isolation is another phase...
Compound movements are very taxing to the nervous system... you'll be moving heavier weights = more rest...
Isolation is for chiseling the aesthetics...
But you see a marked decline in protein synthesis after 2-3 days. In natural athletes anyway. And this is important to note. But I wholeheartedly agree, anyone training for 10 years plus can attest to how long it really takes to get back to 100% from a brutal workout.
Ok. I see what you mean. I appreciate your feed back. Is 7-14 based upon the average person not using PEDs?
Correct, That would be for natty...an individual with avg hormone levels....thus, AAS would certainly speed up recovery.
Great tool to monitor recovery is Heart Rate Variability. Just need heart rate monitor & 3mins a day for analysis.
Dam!!! Thats a 3 hr workout. Lol!! Looks brutal
Right! It's gonna be tough to make time for that 6 days a week