New Workout Plan

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After such a huge disappointment with MP45 (or as I call it, MPieceOfCrap45), I am putting
together a workout routine for my own needs an capabilities. The idea is to make proper adjustments during the first week  figuring out what amount of sets and exercises will work for me, mostly based on how much time I’m willing to spend at the gym. The current split I’ll be doing is a two days of heavy lifting (lower and upper body), one rest day, followed by moderate to lighter weight routines distributed as follows. One legs days, one back and biceps day, one chest and triceps day, a rest day and a shoulders and traps day. Cardio and abs will be extra to this split. I’m not planning on a weekly split, but instead on consecutive days, which will make each day of the week different from the previous week. Also, I’m dedicating a day just for shoulders sinceto me it is a body part that I need to work on a lot, not only because I want to develop a bigger muscle, but also the shoulder being the link between arms and the torso and being involved in so many exercises, they need to be strong.

Again, this workout split is the foundation to my new routine which will be modified as I go through it until I find a better fit for my needs. The reason I’m sharing it, is so anyone who follows me can see the kind of routines I like to do, and maybe get some ideas for their own benefit.

Day 1 – Legs – Heavy Sets Sets Reps
Squats 4 4 to 6
Legs Press 4 6 to 8
Bulgarian Lunges 3 6 to 8
Step-Ups with Dumbbells 2 4 to 6
Hip Abductor Machine 3 12
Hip Adductor 3 12
Romanian Deadlifts 3 8 to 10
Lying Curls 4 6 to 8
Standing Calves Raises 4 10 to 12
Leg Press Calves Raises 4 10 to 12

 

Day 2 – Upper Body – Heavy Sets Sets Reps
Incline Barbell Chest Press 5 6 to 8
Flat Barbell Chest Press 4 4 to 6
Decline Barbell Press 3 8 to 10
Wide Lateral Pull Down 4 6 to 8
Close Grip Pull Down 3 4 to 6
T-Bar Rows 4 6 to 8
Dumbbell Shoulder Press 4 6 to 8
One Arm T-Bar Shoulder Press 3 8 to 10
Dumbbell Lateral Raises 3 6 to 8
Triceps Kickbacks 3 8 to 10
Triceps Push Downs 4 6 to 8
Supination Dumbbell Curls 3 6 to 8
Straight Barbell Curls 3 8 to 10

Day 3 – Rest Day

Day 4 – Legs – Regular Sets Sets Reps
Dumbbell Lunges 4 10
Legs Extensions – Double Drop Set† 4 15
Hack Squats 4 10 to 12
Hip Abductors 3 15
Hip Adductors 3 15
Seated Leg Curls – Drop Set† 4 15
Standing Calves Raises 3 15
Leg Press Calves Raises 3 15
Seated Calves Raises 2 10

† With each drop set, reps are done till failure.

Day 5 – Shoulders/Traps – Regular Sets Sets Reps
Straight Arm Dumbbell Lateral Raises 5 20
Leaning One Arm Lateral Raises 3 6 to 8
Alternating Dumbbell Front Raises 4 8 to 10
Incline Front Barbell Raises 4 8 to 10
Arnold Shoulder Press 3 8 to 10
Military Press 3 8 to 10
Reverse Pec Deck†† 7 15
Dumbbell Shrugs 2 10 to 12
Barbell Shrugs 2 10 to 12
Behind Traps Barbell Raises 2 10 to 12
Behind Forearms Barbell Flexions 3 6 to 8

†† 30 seconds break between set

Day 6 – Back/Biceps – Regular Sets Sets Reps
Deadlifts 5 8 to 10
Pullups* 40
Super Set
 – Straight-Arm Pull Down 4 10 to 12
 – Alternating One Arm Lat Pull Down 4 8 to 10
Cable Rows 4 10 to 12
Biceps 21s 1 21
Incline Dumbbell Curls 4 8 to 10
Rope Curls 3 8 to 10
Reverse Grip Cable Curls 3 8 to 10
Sider Curls 4 10 to 12
One Arm Overhead Cable Curls 2 8 to 10
Behind Back Cable Curls 2 8 to 10
Drag Curls 3 8 to 10

* 40 reps total, as many sets as it takes.

Day 7 – Rest Day

Day 8 – Chest/Triceps – Regular Sets Sets Reps
Flat Dumbbell Press 5 10 to 12
Incline Dumbbell Press 4 10 to 12
Dumbbell Pullover 3 8 to 12
Cable Flyes 3 8 to 12
Cable Crossed Overs 2 10 to 12
One Arm Upward Crossed Over 2 10 to 12
Rope Pull Down 4 10 to 12
Reverse Grip Cable Pull Down 3 8 to 12
Overhead Cable Tricep Extensions 3 8 to 12
One Hand Cable Tricep Extension 2 10 to 12
Lying Dumbbell Extensions†† 7 15

†† 30 seconds break between set

Day 9 – Rest Day

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