Looking for your opinions on my training plan

dirtys1x

Senior Member
Joined
Aug 17, 2021
Messages
187
Reaction score
200
Points
43
How would you change the program I have to incorporate flat bench in there? I also don't understand, do you not go failure on the hex press because you can do flys after? If I goto failure with hex press, there's no way I am doing a single rep of flys with my pecs burning so hard. Thanks for answer!
No not necessarily to failure. I usually work to failure on my last sets of the entire workout. Hence the push-ups to failure.

if you wanted to keep your same regimen then just throw the flat before your incline, then add another flat lift after the incline! No problem easy.
 
Joined
Sep 12, 2021
Messages
106
Reaction score
55
Points
28
No not necessarily to failure. I usually work to failure on my last sets of the entire workout. Hence the push-ups to failure.

if you wanted to keep your same regimen then just throw the flat before your incline, then add another flat lift after the incline! No problem easy.
1. Chest, calves
Flat Bench Press 15, 12, 10, 8 ,6
Incline smith press 15, 12, 10, 8, 6
Weighted Dips 12 (no weight), 2 x 8 (rp to get 8)
Machine press 12, 10, 5+5+5+5
Cable crossover 3 x 10
Machine fly 3 x 10 isohold 15 sec (if can)
Smith calf raise 3 x 10
Leg press calves 3 x 15

So something like this? Just more volume? Or flat db press even after the dips for amrap? The dbs are limited to 40kgs at my gym.
 

dirtys1x

Senior Member
Joined
Aug 17, 2021
Messages
187
Reaction score
200
Points
43
1. Chest, calves
Flat Bench Press 15, 12, 10, 8 ,6
Incline smith press 15, 12, 10, 8, 6
Weighted Dips 12 (no weight), 2 x 8 (rp to get 8)
Machine press 12, 10, 5+5+5+5
Cable crossover 3 x 10
Machine fly 3 x 10 isohold 15 sec (if can)
Smith calf raise 3 x 10
Leg press calves 3 x 15

So something like this? Just more volume? Or flat db press even after the dips for amrap? The dbs are limited to 40kgs at my gym.
I would stick with flat db before that amrap imo. You can prolly drop one of those flys if they’re not unique.
 
Joined
Sep 12, 2021
Messages
106
Reaction score
55
Points
28
I would stick with flat db before that amrap imo. You can prolly drop one of those flys if they’re not unique.
I mean something like this:
1. Chest, calves
Flat Bench Press 15, 12, 10, 8 ,6
Incline smith press 15, 12, 10, 8, 6
Weighted Dips 12 (no weight), 2 x 8 (rp to get 8)
Flat db press 2xAMRAP
Machine press 12, 10, 5+5+5+5
Cable crossover 2 x 10
Machine fly 2 x 10 isohold 15 sec (if can)
Smith calf raise 3 x 10
Leg press calves 3 x 15

And maybe just reduce sets on flys to 2 and increase them 1-by-1 while on cycle?
 

dirtys1x

Senior Member
Joined
Aug 17, 2021
Messages
187
Reaction score
200
Points
43
I mean something like this:
1. Chest, calves
Flat Bench Press 15, 12, 10, 8 ,6
Incline smith press 15, 12, 10, 8, 6
Weighted Dips 12 (no weight), 2 x 8 (rp to get 8)
Flat db press 2xAMRAP
Machine press 12, 10, 5+5+5+5
Cable crossover 2 x 10
Machine fly 2 x 10 isohold 15 sec (if can)
Smith calf raise 3 x 10
Leg press calves 3 x 15

And maybe just reduce sets on flys to 2 and increase them 1-by-1 while on cycle?
Yeah I like this. If you did a cable fly I would try an underhand fly then. That way you’re getting fly from different angles. This is a lot of volume. Would definitely work well on cycle .
 
Joined
Sep 12, 2021
Messages
106
Reaction score
55
Points
28
Yeah I like this. If you did a cable fly I would try an underhand fly then. That way you’re getting fly from different angles. This is a lot of volume. Would definitely work well on cycle .
I don't like the underhand cable fly, I've tried it several times but it just, to be honest, feels like shit.

You seem to have a lot of good opinions, can you share some for the other days? I did shoulders and hammies today, and man. It was so good workout. But too little volume when on cycle? Thanks in advance!
 

dirtys1x

Senior Member
Joined
Aug 17, 2021
Messages
187
Reaction score
200
Points
43
I don't like the underhand cable fly, I've tried it several times but it just, to be honest, feels like shit.

You seem to have a lot of good opinions, can you share some for the other days? I did shoulders and hammies today, and man. It was so good workout. But too little volume when on cycle? Thanks in advance!
No problem. And good! Your training routine comes down to how it makes YOU feel. If you had a kick ass workout, stick to it. I did check out your other days. Both your shoulders/hamstring and arm days are fine. My shoulder days look pretty much exactly like that except I do DB press. Hamstrings RDL is my absolute bread and butter and ofc you can’t forget some good leg curls.

as far as your arm day goes - arms are arms. You can’t really train those wrong lol. I fly through mt arm days and just superset the shit out of everything. I Try to make it a quick day, and I pair mine with shoulders because I don’t think such small muscles should require their own day. To each their own.

your back day looks good, but unlike you, I absolutely love deadlifts and I spent the first hour of my workout running them. Other than that, nice.

your quads day look good too. I would probably put way more emphasis on your squats and would prolly throw way more working sets in there. Also it seems like you have quite a bit more volume for your quads than you do your hamstrings. Something to keep in mind. I also thing hip ab/adductor workouts are useless but I know a lot of people who would argue against me on that.

lkke I said, it’s all you. Stick to your regimen if you’re getting kick ass workouts. Only you know if you’re leaving the gym satisfied!
 
Joined
Sep 12, 2021
Messages
106
Reaction score
55
Points
28
No problem. And good! Your training routine comes down to how it makes YOU feel. If you had a kick ass workout, stick to it. I did check out your other days. Both your shoulders/hamstring and arm days are fine. My shoulder days look pretty much exactly like that except I do DB press. Hamstrings RDL is my absolute bread and butter and ofc you can’t forget some good leg curls.

as far as your arm day goes - arms are arms. You can’t really train those wrong lol. I fly through mt arm days and just superset the shit out of everything. I Try to make it a quick day, and I pair mine with shoulders because I don’t think such small muscles should require their own day. To each their own.

your back day looks good, but unlike you, I absolutely love deadlifts and I spent the first hour of my workout running them. Other than that, nice.

your quads day look good too. I would probably put way more emphasis on your squats and would prolly throw way more working sets in there. Also it seems like you have quite a bit more volume for your quads than you do your hamstrings. Something to keep in mind. I also thing hip ab/adductor workouts are useless but I know a lot of people who would argue against me on that.

lkke I said, it’s all you. Stick to your regimen if you’re getting kick ass workouts. Only you know if you’re leaving the gym satisfied!
You know, I did RDLs for the first time in years and they felt great. I am going to do some weight progression there before the cycle starts. Yeah I did this arm day for a short time:

4x10-12 tricep pushdown (two warm ups)
4x10-12 rope extension
3x10-12 underhand single handle pushdowns
2x12-1 tricep kickback

4x10-12 standing double biceps cable curl
4x10-12 machine curl
3x12 preacher curl
2x12 reverse curl

Supersetted everything and the arm pump was so insane, it was rediculous. Literally +50cm arms because the pump was so huge.


As for quads, I HATE doing a lot of sets of regular squats. Hack squats I could do all day everyday, I absolutely love them. I could do maybe two sets of barbell back squats, and add more to hack squats?
Hip abductor / adductor make my glutes and inner thighs burn SO HARD, I don't know if it's possible they don't work because the burn is insane.

As for back, I'm not unsure about the first movement and rep schedule because high rep lat pulldowns burn my shoulders faster than the lats. And I despise deadlifts. I just hate doing them so I won't do them hehe.

Thanks for detailed answer!
 
Joined
Sep 12, 2021
Messages
106
Reaction score
55
Points
28
There is a lot of work and a lot of exercises. Pick three movements for chest. Jack up the weight to 65-75% of your heaviest weight. Drop the reps. You could keep the sets, that is ok.
Chest.. keep the first 3 chest movements and then pick one of the other 2. I like cable crossovers because I can drop the weight and use strict form to push the blood into the muscles really concentrate on the muscle. This is just my opinion.
then finish off you day with one calve exercises.
BTW calves should be trained heavy with high reps. 3x40 is a good start. Or until your shit feels like it’s going to catch fire. Lol and then do another 10 reps.
if you want your calves to grow they have to be hit heavy and hard. You could even do a set in between your other sets and when you are done with you chest you will be done with your workout.
Dude. I just did the chest calves day and I tried the 3x40 on leg press calves. WTF IS THAT PUMP? I seriously need to know more details from you on every muscle group... I would really appreciate if you would share your secrets.

I was about to start crying because the pump was so painful, I still can't stand without my legs shaking.

 
Top