Would this be too little/much? - UK-Muscle Body Building Community

wildcard996 · 09-10-2007, 09:54 AM

After all of your helpful advice and tips from my last post I have been looking at my training schedule and come up with this to work around my shifts.

I work a 4 on 4 off shift pattern, days and nights with a change over day in the middle.

Day 1 - Days - Rest
Day 2 - Days - Cardio - 40 min run
Day 3 - Nights - Shoulders (during day)
Day 4 - Nights - Cardio - 40 min run
Day 5 - Off - Legs (In pm after some sleep)
Day 6 - Off - Chest and Triceps
Day 7 - Off - Cardio - 40 min run
Day 8 - Off - Back and Biceps

With the following exercises (all 4 sets 12/10/8/8 - increasing weight, last set to failure)

Chest and Triceps
Bench Press
Inc DB Press
Pec Deck Flyes
Close Grip Bench
Tricep Pushdown
Dumbell tricep extension

Back and Biceps
Deadlifts
Wide grip pull down
seated cable row
Barbell Row
Barbell curl
Hammer Curl
Preacher curl

Shoulders
Seated DB press
Rev Pec deck
Lat raise
Upright Row
Shrugs

Legs
Squats
Leg extensions
Leg Curl
Calf Raises

Too much? Too little? Comments and criticisms please

Thanks

Kezz · 09-10-2007, 09:57 AM

i would do 3 sets instead of 4 and on legs i would to curls first then ext then 4-5 sets of squats

mickus · 09-10-2007, 11:12 AM

Looks good to me!

09-10-2007, 09:54 AM	#1 (permalink)
wildcard996 Newbie Trainer Join Date: Sep 2007 Posts: 42	Would this be too little/much? After all of your helpful advice and tips from my last post I have been looking at my training schedule and come up with this to work around my shifts. I work a 4 on 4 off shift pattern, days and nights with a change over day in the middle. Day 1 - Days - Rest Day 2 - Days - Cardio - 40 min run Day 3 - Nights - Shoulders (during day) Day 4 - Nights - Cardio - 40 min run Day 5 - Off - Legs (In pm after some sleep) Day 6 - Off - Chest and Triceps Day 7 - Off - Cardio - 40 min run Day 8 - Off - Back and Biceps With the following exercises (all 4 sets 12/10/8/8 - increasing weight, last set to failure) Chest and Triceps Bench Press Inc DB Press Pec Deck Flyes Close Grip Bench Tricep Pushdown Dumbell tricep extension Back and Biceps Deadlifts Wide grip pull down seated cable row Barbell Row Barbell curl Hammer Curl Preacher curl Shoulders Seated DB press Rev Pec deck Lat raise Upright Row Shrugs Legs Squats Leg extensions Leg Curl Calf Raises Too much? Too little? Comments and criticisms please Thanks

09-10-2007, 09:57 AM	#2 (permalink)
Kezz Getting HUGE! Join Date: Sep 2007 Location: North Wales Posts: 2,341	Re: Would this be too little/much? i would do 3 sets instead of 4 and on legs i would to curls first then ext then 4-5 sets of squats

09-10-2007, 11:12 AM	#3 (permalink)
mickus Looking Freaky Join Date: Aug 2006 Location: North London Posts: 518	Re: Would this be too little/much? Looks good to me!

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