my program.. too much volume?

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mundi
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my program.. too much volume?

Post by mundi » Tue Jun 13, 2006 3:01 pm

i have been lifting for about 1 year. i was doing a push/pull split but i changed my program recently.. do u guys think this is an ok program?

monday
---------
lever incline row, 3 sets, 8-12 reps
standing arnold press, 3 sets, 8-12 reps
close grip chin ups, 3 sets, 6 reps
triceps dips, 2 sets, 12 reps
back squats, 3 sets, 8-12 reps

wednesday
-------------
dumbbell bent-over row, 3 sets, 8-12 reps
dumbbell shoulder press, 3 sets, 8-12 reps
close grip chins, 3 sets, 6 reps
triceps dips, 2 sets, 12 reps
deadlift, 3 sets, 8-12 reps

friday
------
same as monday

what do u guys think?? is it a good routine?? and i get pain in my i think posterior deltoid... should i do some posterior deltoid exercises to strengthen it? are there any posteroir deltoid injuries?? thx...

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Ironman
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Post by Ironman » Tue Jun 13, 2006 3:41 pm

I never thought I would say this to anyone.... but it looks like you need more for chest. It looks like you're trying to do everything each day, but just change up exercises a bit, is that right? Maybe you could add romanian deadlift to Monday/Friday and front squat to wednesday. For chest maybe change the dips to chest dips and add a couple sets of incline bench. Just try to have enough rest to be able to get another good set in, but be able to finish in under an hour. You can superset if you need to. For shoulders you're probably better off with lateral raises or upright rows. Maybe throw in shrugs for upper traps. I would think a better ballance of chest/back is what you need to releive the shoulder pain.

kevin harris
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Post by kevin harris » Tue Jun 13, 2006 3:48 pm

Ironman wrote:I never thought I would say this to anyone.... but it looks like you need more for chest. .

haha:)

mundi
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Post by mundi » Tue Jun 13, 2006 8:17 pm

thx for the reply. yes i am trying to do full body 3 times a week.
so something like this will be good?

monday
---------
incline dumbell bench press, 3 set, 8-12 rep
lever incline row, 3 set, 8-12 rep
lateral raise, 3 set, 8-12 rep
close grip chins, 3 set, 6 rep
triceps dip, 2 set, 12 rep
back squat, 3 set, 8-12 rep
back extension, 2 set, 8-12 rep
incline crunch, 2 set, 8-12 rep

wednesday
-------------
dumbbell bench press, 3 set, 8-12 rep
dumbbell bent-over row, 3 set, 8-12 rep
lateral raise, 3 set, 8-12 rep
close grip chins, 3 set, 6 rep
triceps dip, 2 set, 12 rep
deadlift, 3 set, 8-12 rep
incline crunch, 2 set, 8-12 rep

friday
------
same as monday

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Post by Matt Z » Tue Jun 13, 2006 8:35 pm

You might want to move deadlifts to Friday so your erectors have the whole weekend to recover.

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Post by Ironman » Tue Jun 13, 2006 11:18 pm

I was thinking more like this

Any type of row 3
any type of pullup/chin 3
chest dip 3 (or flat or decline bench)
incline bench dumbbell or barbell 3
some kind of squat 3
some kind of deadlift 3
lateral raise or upright row 3
shrugs 3

So there you go the only isolation is stuff that gets virtually no work in the compunds. Any sort of arm, calf or ab work optional. Keep it to a minimum. You can always do less sets if you want to add more exercises too.

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Post by mundi » Wed Jun 14, 2006 1:04 am

ok i'll try that for a couple weeks. thx.

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