Originally Posted by DannyB
My goal with this program is muscle building, symmetry and minimal fat gain ( which can be achieved with a correct diet).
Greatkeen thank you for your suggestions, but I really love writing my own workouts and sometimes I write workouts for my friends too. I think that it's a great satisfaction when you or your friends achieve outstanding results through your workouts. However, I always try to learn from people smarter than me in order to achieve these results and that's the reason I wrote the post in this community.
Finally here are the phase 1 workouts:
A2)LEG CURL 3X8-10 90 SEC REST
B1)INCLINE DB PRESS 3X8-10
B2)PULL-UPS 3X8-10 60 SEC REST
C)MILITARY PRESS 3X8-10 60 SEC REST
D1)BARBELL BICEPTS CURL 3X8-10
D2)DIPS 3X8-10 60 SEC REST
A2)LEG EXTENSIONS 3X8-10 90 SEC REST
B1)BARBELL ROW 3X8-10
B2)WIDE DIPS 3X8-10 60 SEC REST
C)DB SHOULDER PRESS(PALMS IN) 3X8-10 60 SEC REST
D1)DB HUMMER CURLS 3X8-10
D2)TRICEPTS PUSHDOWN 3X8-10 60 SEC REST
A1)BENCH PRESS 3X8-10
A2)CABLE ROW 3X8-10 60 SEC REST
B1)ARNOOLD PRESS 3X8-10
B2)SPLIT SQUAT 3X8-10 60 SEC REST
C1)INCLINE DB CURLS 3X8-10
C2)SKULL CRASHER 3X8-10 60 SEC REST
My first choice would be to not force yourself into 1 rep range for an extended period of time. It would be better to switch rep ranges throughout the workout and throughout the week. But if that is how you want to do it, I think you should start off with more a traditional straight set kind of routine rather than jumping into a bunch of supersets right off the bat. You even said you haven't trained in awhile and need to get re-acclimated. With all that volume and supersets, you will probably get sore quick and your training numbers might actually go down.
Maybe you should do something more like:
INCLINE DB PRESS 3X8-10
FRONT SQUATS 3X8-10
WEIGHTED DIPS 3X8-10
DB ROWS 3X8-10
LEG PRESS 3X8-10
BARBELL BENCH PRESS 3X8-10
BACK EXTENSIONS 3X8-10
I would say Day 3 is the easiest day which will give you a bit of rest to get ready for the Day 1 workout. Also, if you do Mon, Wed, Fri you will get an extra day of rest to prepare for the new week. Once you run this a couple weeks, then you might be good to add in some isolation bicep, tricep, calves, abs exercises without detracting from your main movements.
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