What are peoples experience with this type of training? Looking at giving the following a go.
Lower
Upper (no arms if doing the next day)
Off or Arms/ Abs
Legs (dead lifts)
Chest/Sh/Bi's
Back/Tri's /rear delt/ abs
Lower
Squats 3x5 1x20rp
SLDL 3-5 x 8-1010 (pyramid up in weight)
Standing calves 5x12-15
Lying ham curls 3x 10-15
seated calves
Leg extension 3x10-12 (1 sec pause at top)
Upper
Flat Bench 3x5 + dset
Under hand lat pull down 5x 6-8reps
DC lat stretch
DB Shoulder Press 3-5 x 8-10 reps + Dset
Seated Horizontal row (to chest) 5x8-12 with various grips per set
Cable flys 1x12-15+T Drop set
Chest Dips BW X F,F,F
Arms
Bi and tri alternate exercises
Abs
Legs
Deadlifts 3x5
Leg Press 3-5 x 10-15 pyramid sets
Standing calves 5x8-12 ss 4" box bw calve raises
Lying Ham curls 3-5 x 10-12 + T dset
Legs Ext 3-5 x 10-12 + T dset
Chest/SH/Bi
DB SH press 3-5 x 12-6 + dset
Flat bench 3 x 8-12
Pec deck 3x20-10
Lat raises 3 x 10-12 + Tdset (2/3 sec negatives)
DB alt curls
Straight bar cable curls
SH machine Press
Abs
Back/Rear Delts/Tris
DB rows 5 x 8-12
Weighted Pull ups 2 x wide grip // 2 x narrow grip
Chest supported Row 3-5 x 10-12
Hyper extensions 3xf
Tri hammer press
Single arm Tri Extension ss Cable rear delts
Face Pulls
Shrugs
Thoughts, volume seems a bit much?? Adapted from Matt ogus on youtube tbh as prefer to hit muscle groups more frequently then once a week.
Any advice would be great, cheers
Lower
Upper (no arms if doing the next day)
Off or Arms/ Abs
Legs (dead lifts)
Chest/Sh/Bi's
Back/Tri's /rear delt/ abs
Lower
Squats 3x5 1x20rp
SLDL 3-5 x 8-1010 (pyramid up in weight)
Standing calves 5x12-15
Lying ham curls 3x 10-15
seated calves
Leg extension 3x10-12 (1 sec pause at top)
Upper
Flat Bench 3x5 + dset
Under hand lat pull down 5x 6-8reps
DC lat stretch
DB Shoulder Press 3-5 x 8-10 reps + Dset
Seated Horizontal row (to chest) 5x8-12 with various grips per set
Cable flys 1x12-15+T Drop set
Chest Dips BW X F,F,F
Arms
Bi and tri alternate exercises
Abs
Legs
Deadlifts 3x5
Leg Press 3-5 x 10-15 pyramid sets
Standing calves 5x8-12 ss 4" box bw calve raises
Lying Ham curls 3-5 x 10-12 + T dset
Legs Ext 3-5 x 10-12 + T dset
Chest/SH/Bi
DB SH press 3-5 x 12-6 + dset
Flat bench 3 x 8-12
Pec deck 3x20-10
Lat raises 3 x 10-12 + Tdset (2/3 sec negatives)
DB alt curls
Straight bar cable curls
SH machine Press
Abs
Back/Rear Delts/Tris
DB rows 5 x 8-12
Weighted Pull ups 2 x wide grip // 2 x narrow grip
Chest supported Row 3-5 x 10-12
Hyper extensions 3xf
Tri hammer press
Single arm Tri Extension ss Cable rear delts
Face Pulls
Shrugs
Thoughts, volume seems a bit much?? Adapted from Matt ogus on youtube tbh as prefer to hit muscle groups more frequently then once a week.
Any advice would be great, cheers