Any advice on this program?

I'm not sure if this is too much, need to hear ur opinion about this.

TUESDAY ---------------------------------------------------------------------------------------
Chest / Triceps / Calves
Muscle Group Exercise Sets Reps
Chest Incline Bench Press 5 10
Chest Dumbbell Bench Press 5 8,8,10,10,12
Chest Flat-Bench Dumbbell Flye 5 8,8,10,10,12
Triceps Rope Pressdown 4 10,10,12,12
Triceps Dumbbell Kickback 3 10
Triceps Lying Barbell Extension 3 10

Legs / Abs
Muscle Group Exercise Sets Reps
Quads Barbell Squat 5 10
Quads Leg Press 5 8,8,10,10,12
Quads Leg Extension 5 8,8,10,10,12
Hamstrings Lying Leg Curl 3 8,10,12
Hamstrings Romanian Deadlift 3 8,10,10
Hamstrings Seated Leg Curl 3 8,10,12
Calves Standing Calf Raise 3 25
Calves Seated Calf Raise 3 25

THURSDAY:-------------------------------------------------------------------------------------
Shoulders / Calves
Shoulders Dumbbell Overhead Press 4 12
Shoulders Smith Machine Upright Row 3 8,10,12
Shoulders Dumbbell Lateral Raise 3 10
Calves Standing Calf Raise 3 25
Calves Seated Calf Raise 3 25
Back / Biceps / Abs

Muscle Group Exercise Sets Reps
Back Barbell Bent-Over Row 5 12
Back Lat Pulldown 5 8,8,10,12,12
Back One-Arm Dumbbell Row 5 8,8,8,10,10
Biceps Barbell Curl 4 10,10,12,12
Biceps Incline Dumbbell Curl 3 10
Biceps Preacher Curl Machine 3 10

REPEAT ……………SATURDAY & SUNDAY

Comments

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308A-Class
    Yes thats too much
  • lastresortlastresort Posts: 1,116B-Class
    Dami.. paano mo matatapos lahat yan within an hour?
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308A-Class

    levrone's program is ideal for a 3 day a week split, just an example...12sets for chest, 9 sets for shoulders, 9 sets for tris, when doing lateral movements you can superset it with tris already..rest between set kept to a minimum, youll be finished in a hour tops...

  • I'm thinking of reducing it and focus on lower parts legs only.

    Tuesday and Saturday (2x per week)

    LEGS
    Muscle Group Exercise Sets Reps
    Quads Barbell Squat 5 10
    Quads Leg Press 5 8,8,10,10,12
    Quads Leg Extension 5 8,8,10,10,12
    Hamstrings Lying Leg Curl 3 8,10,12
    Hamstrings Romanian Deadlift 3 8,10,10
    Hamstrings Seated Leg Curl 3 8,10,12
    Calves Standing Calf Raise 3 25
    Calves Seated Calf Raise 3 25

    I'm having difficulty of that Romanian Deadlift I feel my abs and hips are working not legs, I know there are lots on Youtube but they're almost the same execution, maybe you guys have links or illustration on how to execute properly?

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308A-Class

    if youre having trouble and you think your form is spot on...move to a lighter weight for the meantime until you get a mind and muscle connection or switch to stiff legged deadlifts

  • @TRoll_W_a_Heart said:
    if youre having trouble and you think your form is spot on...move to a lighter weight for the meantime until you get a mind and muscle connection or switch to stiff legged deadlifts

    Thanks for the suggestion its manageable now.

    How about this program below (legs) hitting twice per week is not too much?

    Tuesday and Saturday (2x per week)

    LEGS
    Muscle Group Exercise Sets Reps

    Quads Barbell Squat 5 10
    Quads Leg Press 5 8,8,10,10,12
    Quads Leg Extension 5 8,8,10,10,12
    Hamstrings Lying Leg Curl 3 8,10,12
    Hamstrings Romanian Deadlift 3 8,10,10
    Hamstrings Seated Leg Curl 3 8,10,12
    Calves Standing Calf Raise 3 25
    Calves Seated Calf Raise 3 25

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308A-Class

    as long as you are done less than an hour its ok, btw bigger muscles can take more training volume, bi and tris, you can do 9 sets each

  • Thank you guys for all the replies

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