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Shake this up!

  • 28-03-2008 12:24am
    #1
    Leon11
    Closed Accounts Posts: 578 ✭✭✭


    Okay,

    I'm going out of mind not being able to do anything much at the moment so I'm looking to do a new program once I'm back next week hopefully. Looking at going for a 4 day program no real split as such, want as little isolation work as possible. I prefer the doing the bigger lift as such. I'll prob throw in bi/tri work onto the last day.

    Main aim of this is to get in and out of the gym (shower included) within 45mins as my finals are coming up in May. If someone wanted to suggest a 5day split that had only 3 exercises and could be done in half an hour I'd take on board your views although I imagine it'd involve mainly isolation work which I despise:D. This'll all be supplemented by cardio, sprinting on upper body days (max twice a week) and a jog/swim at the weekends to unwind.

    Gonna be a bit of a recluse with the finals due so the exercise will be a positive distraction.

    Here's the "plan"

    Monday

    Back Squat 3x6
    Leg Extension 3x8
    Leg Raise 3x8
    Knee Tucks 3x8

    Tuesday

    Bench 5x5
    Shoulder Press 3x8
    Dips 3x6
    Cable Flys 3x10

    Thursday

    Deadlift 3x6
    Hang Pulls 3x6
    Barbell Row 3x6
    Pull Ups 3x6

    Friday

    Incline Bench 3x12
    Push Press/ Overhead Press 3x6
    Front Squat 3x10
    Barbell Step Up 3x10


Comments

  • #2
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,586 Mod ✭✭✭✭BossArky


    Maybe just go for 5 sets of 5 reps on the big 3 (bench, squat, deadlift) at about 60-70% of 1 RM for maybe two sessions a week.

    For the other two sessions do your pull ups, rows, core work and calfs/ biceps with a bit of running / swimming

    The reason I suggest this is 'cos I was in a proper gym for the first time in a month tonight and rattled through the bench/squats/deads in about 25 to 30 mins. Weight was lower than normal but felt good after it. Obviously you wouldn't want to do all 3 at a heavy-ish weight or you'll be in bits.


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