Author Topic: My program  (Read 2676 times)

Offline Bobby G.

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My program
« on: March 22, 2012, 08:19:38 PM »
I'm hoping to get some feedback on this one. I started a new program on Monday of this week.
Monday-Chest, triceps, and shoulders
Barbell bench press
DB Incline bench press
Triceps kickbacks
CGBP
dips
Military press
DB front raise
DB side raise
Tuesday-Back and biceps
Deadlift
Bent over barbell rows
Hammer curls
EZ bar curls
Barbell curls
Wednesday-Legs
Squats
DB lunges
Leg extentions
Standing calf raises
Seated calf raises
Thursday is a repeat of Monday
Friday is a repeat of Tuesday
Any suggestions or advice?

Online Bando

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Re: My program
« Reply #1 on: March 22, 2012, 08:26:10 PM »
I'm hoping to get some feedback on this one. I started a new program on Monday of this week.
Monday-Chest, triceps, and shoulders
Barbell bench press
DB Incline bench press
Triceps kickbacks
CGBP
dips
Military press
DB front raise
DB side raise
Tuesday-Back and biceps
Deadlift
Bent over barbell rows
Hammer curls
EZ bar curls
Barbell curls
Wednesday-Legs
Squats
DB lunges
Leg extentions
Standing calf raises
Seated calf raises
Thursday is a repeat of Monday
Friday is a repeat of Tuesday
Any suggestions or advice?

No rest day in there? If you're determined to run that, I would make Thursday and Friday not a carbon copy of Monday and Tuesday, but lifts that you did not do those days. I run a DC program that repeats a muscle group every 4 days, but with 3 different lifts, so I'll only do DB BP every 2 weeks (for example).
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Offline Bobby G.

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Re: My program
« Reply #2 on: March 22, 2012, 08:38:47 PM »
That is a good idea, Bando and I was thinking the same thing.
My brother did this program when his arms were lagging and he ran it for 12 weeks, He said it helped him, so I thought I would try it.

Offline Slow_Progress

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Re: My program
« Reply #3 on: March 23, 2012, 11:30:37 AM »
As far as "bang for the buck" is concerned, I think triceps kick backs are one of the worst exercises you can do.  Overhead extensions, lying pullovers, hell even cable extensions are my preference.
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Online Bando

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Re: My program
« Reply #4 on: March 23, 2012, 03:51:24 PM »
As far as "bang for the buck" is concerned, I think triceps kick backs are one of the worst exercises you can do.  Overhead extensions, lying pullovers, hell even cable extensions are my preference.

CGBP is my personal favorite
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Offline Slow_Progress

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Re: My program
« Reply #5 on: March 23, 2012, 09:40:32 PM »
As far as "bang for the buck" is concerned, I think triceps kick backs are one of the worst exercises you can do.  Overhead extensions, lying pullovers, hell even cable extensions are my preference.

CGBP is my personal favorite

Any kind of pressing with a barbell is top notch, obviously.  Standing overhead, incline, decline, flat...all those presses will be best bang for the buck lifts, but specifically for isolations I think kick backs are a waste of energy/time/intensity.
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