[East_Coast]

so this is my plan for the training week


Monday:
Bench press flat 4-5 sets of 5
incline 3-4 sets of 5
dips 3-4 sets of 8-12


Thursday:
Deadlifts 5 sets of 5
Bent over row 4-5 sets of 5
pull ups 3 sets to failure

Saturday:
Squats 5 sets of 5
Leg press 4 sets of 6-8
leg curl 3-4 sets of 8-12



let me know what you think, or what needs work, i herd i shouldnt really have to train my arms anymore than they will be in these workouts. anyone agree or disagree, and that my calves will be fine... let me know what you think.

[cXs808]

whats a leg curl?

[Lorenz]

Looks preety good. Dont worry about you're arms unless you have some energy still in the tank at the end of a workout. On you're squat day you might find it more helpful to use a secondary exercise like Front Squats as an assist instead of 'Leg Curls'.

[B3rserk3R]

Because you're from my illustrious home state, I'll do you a favor: read the FAQ. You're routine isn't terrible but it's sort of reinventing the wheel. How long have you been lifting? Current numbers? Why leg curls? Why the weird split?

[theNuge]

You're gonna get flamed for the leg press and leg curls. Instead, do GHR's/Reverse Hyperextensions/DB Hamstring Curls and Front Squats.

[B3rserk3R]

Originally Posted by theNuge

You're gonna get flamed for the leg press and leg curls. Instead, do GHR's/Reverse Hyperextensions/DB Hamstring Curls and Front Squats.

Oh Nuge, S+P isn't that brutal. He's on the right track, just could be tweaked.

[cXs808]

Originally Posted by B3rserk3R

Oh Nuge, S+P isn't that brutal. He's on the right track, just could be tweaked.

nothing a little FAQ reading wouldn't remedy

[theNuge]

Originally Posted by B3rserk3R

Oh Nuge, S+P isn't that brutal. He's on the right track, just could be tweaked.

You're right. We've NEVER flamed someone for mentioning leg press before...

I'll take that icebox for my igloo. Thank you very much.

[B3rserk3R]

Originally Posted by theNuge

You're right. We've NEVER flamed someone for mentioning leg press before...

I'll take that icebox for my igloo. Thank you very much.

But has it ever happened when squats and deads were present and the LP was an assistance lift?

But to the TS: the problem I see my friend is your doing a 3 day split but still trying to do it as a body part split (sort of). I think you either need to go to an A-B split or 3 total body work outs a week which would be your best option in my humble opinion, because if you've deadlifted and rowed, how much juice are you going to have to pull up? Not much. But if you've Squated then over head pressed, there's less redundancy, savvy?

[Sherpa]

Originally Posted by theNuge

You're gonna get flamed for the leg press and leg curls. Instead, do GHR's/Reverse Hyperextensions/DB Hamstring Curls and Front Squats.

Nothing wrong with leg pressing. Doing it wide is great for hip strength, something that he's not hitting with anything else in his workout if he squats medium-narrow. We love to prescribe GHRs and Reverse Hypers but very few people have either piece of equipment.

Leg curls.... Not so much. No defense.