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OfflineAtrium
Cunt Tickler

Registered: 08/18/13
Posts: 1,284
Last seen: 3 years, 4 months
Should I go 3 days a week or 6 with this program?
    #18932058 - 10/04/13 04:40 PM (10 years, 3 months ago)

I'm trying my best to gain some mass, strength, general health etc.

This is the workout that I plan to try out for maybe 8-10 weeks but want to know if I should do each body region only once a week being M/W/F with all other days off(3 gym days per week) or twice per week like M/Th, T/Fri,W/Sat and have Sunday off. Here's the plan:

Workout 1 - Lower Body:

    5 minute cardio warm-up

    Squats
    Warm-up set : 50% of 1 RM, 10-20 reps
    Acclimation Set #1 : 60% of 1 RM, 8 reps
    Acclimation Set #2 : 80% of 1 RM, 6 reps
    Working Set #1 : 90% of 5 RM, 3-5 reps
    Working Set #2 : 95% of 5 RM, 3-5 reps
    Working Set #3 : 95% of 5 RM, 2 reps (If the previous two sets were intense, you may not be able to do a full 5 reps. Don't worry, this is good.

    3-5 minutes rest & water break

    Lunges
    (No need for warm-up or acclimation sets in this case)
    Working Set #1 : 6 reps (3 with each leg)
    Working Set #2 : 6 reps of the same weight
    Working Set #3 : Aim for 6 reps, but do not be surprised if you only get a few.

    3-5 minute rest

    Leg Curls (optional, for extra emphasis on the hamstrings)
    (No need for a warm-up)
    Working Set #1 : 5 reps
    Working Set #2 : 5 reps

    Calves
    Brief Warm-up : 10-20 reps (Ideal because the calves have not yet been directly worked.)
    Working Set #1 : 5-6 reps
    Working Set #2 : 5-6 reps
    Working Set #3 : As many reps as possible

    5-10 minute cool down

    print Click Here For A Printable Log Of Workout 1.

Workout 2 - Back:

    5 minute warm-up

    Weighted Pull-ups
    Warm-up Set : 10-20 reps (You may want to use the cable pull-down machine for this)
    Acclimation Set #1 : 8 reps (Cable pull-down or non-weighted pull-ups)
    Acclamation Set #2 : 6 reps (Same as above)
    Working Set #1 : 3-5 reps
    Working Set #2 : 3-5 reps, or as many as you can
    Working Set #3 : As many as you can

    3-5 minute rest

    Bent Over Rows
    Brief Acclimation Set : 8-10 reps
    Working Set #1 : 3-5 reps
    Working Set #2 : 3-5 reps, or as many as you can
    Working Set #3 : As many as you can

    3-5 minute rest

    Bicep Curls (Optional because the biceps are already worked during pulling exercises)
    Working Set #1 : 3-5 reps
    Working Set #2 : 3-5 reps

    print Click Here For A Printable Log Of Workout 2.

Workout 3 - Chest, Shoulders & Abs:

    5 minute warm-up

    Bench Press
    Warm-up Set : 10-20 reps
    Acclimation Set : 8 reps
    Acclimation Set : 6 reps
    Working Set #1 : 3-5 reps
    Working Set #2 : 3-5 reps
    Working Set #3 : 3-5 reps, or as many as you can do

    Military Press or Other Shoulder Press
    Brief Acclamation Set : 8 reps
    Working Set #1 : 3-5 reps
    Working Set #2 : 3-5 reps
    Working Set #3 : 3-5 reps, or as many as you can do

    Abs exercise of your choosing
    Warm-up Set : 10-20 reps
    Acclimation Set : 8 reps
    Working Set #1 : 5-10 reps
    Working Set #2 : Use slightly heavier weight, as many reps as possible.

    Wrist Curls
    (No warm-up necessary at this point)
    Working Set #1 : 3-5 reps followed by a static hold till failure
    Working Set #2 : Same as above

    Reverse Wrist Curls
    Working Set #1 : Same as above
    Working Set #2 : Same as above

    5-10 minute cool down


--------------------
The only thing about Chemistry I like is all the psychedelics that come from it.

The only reason I study Psychology is to have a legitimate excuse to enjoy Chemistry. :tongue2:


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