New Program

[CO2428]

Was wondering how this 4 day workout looks:

DAY EXERCISE SETS

INCLINE FLYES 3 X 12
INCLINE BB PRESS 15,12,10,10,8
FLAT DB PRESS 12,12,12, DS
SATURDAY CABLE CROSSOVERS 3 X 15
TRICEP PUSHDOWN 5 X 15 DS
SKULL CRUSHERS 10,10,8, DS
CALF RAISES 4 X 25

SIDE LATERALS 5 X 12
BENT OVER REAR LATERALS 4 X 12
SUNDAY FRONT LATERALS 3 X 12
SEATED DB/BB PRESS 4 X 10
DB SHRUGS 4 X 12
WRIST CURLS 3 X 15

PULLDOWNS 15,12,10,10,8 ,DS
BENT OVER ROWS 12,10,10,8 DS
1 ARM DB ROWS 3 X 10
MONDAY PREACHER CURLS SS W/ 5 X 15 - 8 DS
CALF RAISES 2 X 25
HAMMER CURLS SS W/ 12,12,8 DS
CALF RAISES 2 X 25

LEG EXTENSIONS 4 X 12
HACK SQUATS 5 X 10
LEG PRESS 4 X 10
WEDNSDAY ATG SQUATS 3 X 10
LEG CURLS 4 X 12
STIFF LEG DEADLIFTS 3 X 10
WRIST CURLS 3 X 15

[swanso5]

only 7 out of your 27 exercises are any good so no, not really

oh and far too much volume and drop sets (which are absolute shit)

[CO2428]

so what exercises would you recommend in the place of the bad ones?

[swanso5]

all exercises should be a variation of the following:

squat
lunge
deadlift
bench pres
shoulder press
row
chin up
pull up

these should be 90% of your program with the other 10% being core and some other upper back exercises

not neccesarily all in the same workout either

[vamp]

These are pretty good, Whats with all the filler? It's like KFC, its real chicken but the rest is crap. Or McDonald's hamburgers, its 100% beef, but the rest is crap.

INCLINE BB PRESS
FLAT DB PRESS
SEATED DB/BB PRESS
BENT OVER ROWS
HACK SQUATS
ATG SQUATS ???????ATG?????
STIFF LEG DEADLIFTS

Read up on Chad Waterbury and his programs. Use as he set out, not what you think it should be.

Cheers

[swanso5]

i had db rows not hack squats

[CO2428]

ATG is to the Ground

[vamp]

to the Grass sorry didn't click with only one T lol.

Yah DB rows, but hack squats with barbell are good to so guess we could say 8.

cheers

[swanso5]

not for mine, the load is too low

[vamp]

ok