Would Like Some Opinions

[Trent_D]

Mon - Chest/Tri's
Tues - Back/Bi's
Wed - Off
Thurs - Shoulders/Abs
Fri - Legs
Sat - Off
Sun - Off

Mon

Incline DB Press 3-4x8-10
Flat Bench DB Flies 3x10
NoseBreakers 3x10
Dips 2x8-10 1xF

Tues

Wide-Grip Pullups 3xF
Bent-Over Row 3-4x8-10
DB Row 2x8-10
Barbell Curls 3x10
Hammer Curls 3x12,10,8

Thurs

Military 3-4x8-10
DB Shrugs 3-4x10
Bent-Over Laterals 3x10
Decline Situps 3x10
Leg Raises 3x10

Fri

ATG Squats 3x8-12
Leg Press 3-4x8-10
SLDL 2-3x8-10
Standing Calf Raises(DC Style) 1x12

Looking to keep my diet around 2500cals.
300g Protein
150-200g Carbs
70g Fat

Will be supplementing with:
Animal Pak
Animal Flex
Animal Nitro

This is what I'm looking into for the 3 or so months that I will be on summer break. Looking to keep my bf down to maintain the sexy. Trying to gain just lean mass. Any comments/flames/hater-ade is very welcome.

[JAROD]

Mon - Legs/Calves
Tues - Back/Bi's/Abs
Wed - Off
Thurs - Chest/Tri's/Calves
Fri - Shoulders/Abs
Sat - Off
Sun - Off

Mon

ATG Squats 2x8-12
Leg Press 3-4x8-10
Leg Curl 3x8-10
Standing Calf Raises 4-5x10

Tues

Bent-Over Row 3-4x8-10
DB Row 2x8-10
Hammer Curls 3x12,10,8
Barbell Curls 3x10
Wide-Grip Pullups 3xF

Thurs

Incline DB Press 3-4x8-10
Flat Bench DB Flies 3x10
BB Press 2x8-12
NoseBreakers 3x10
Dips 2x8-10 1xF
Seated Calf Raises 3-4 8-10

Fri

Military 3-4x8-10
DB Shrugs 3-4x10
Bent-Over Laterals 3x10
Decline Situps 3x10
Leg Raises 3x10

Looking to keep my diet around 2500cals.
300g Protein
150g Carbs
70g Fat

Will be supplementing with:
Animal Pak
Animal Flex
Animal Nitro

This is what I'm looking into for the 3 or so months that I will be on summer break. Looking to keep my bf down to maintain the sexy. Trying to gain just lean mass. Any comments/flames/hater-ade is very welcome.

I don't have a lot of time, but here are a few suggestions. Separate your chest/ tricep day from shoulder day. Shoulders are a secondary muscle in chest workouts and if you do them back to back you could A. overtrain your shoulders or B. Not have an effective shoulder day because they are tired or sore from chest day.
I would personally separate my back/ bicep day from leg day. My lower back is usually a little sore the next day so it wouldn't be wise to do back if your lower back is sore from the previous days leg workout.

Maybe try
Mon-chest/tri
Tuesday- Back/ Bi/ Calves
wed-off
Thurs- Shoulders/ Traps
Friday- Legs
Saturday-off
Sunday-off

Next thing I would change the leg workout some. I would throw the leg curls out and add SLDL. You could also do lunges and take out leg press. That is your call, but I would switch that up some. I see nothing for your lower back. Throw deadlifts in there on Tuesday. For your chest that is a lot of volume. I would do flat bench, incline dumbells press, and flyes one week....then the next week do incline bench with flat dumbell press and flyes or crossovers.

If anyone has any suggestions or if something of mine needs tweaked please add on. I took a quick study break but now it is back to work:)

[Big Donkey]

Mon - Legs/Calves
Tues - Back/Bi's/Abs
Wed - Off
Thurs - Chest/Tri's/Calves
Fri - Shoulders/Abs
Sat - Off
Sun - Off

Mon

ATG Squats 2x8-12 - I'd do one more set
Leg Press 3-4x8-10
Leg Curl 3x8-10
Standing Calf Raises 4-5x10

Tues

Bent-Over Row 3-4x8-10
DB Row 2x8-10
Hammer Curls 3x12,10,8 - I'd do barbell curls before hammer
Barbell Curls 3x10
Wide-Grip Pullups 3xF - I'd do these first

Thurs

Incline DB Press 3-4x8-10
Flat Bench DB Flies 3x10 - I'd do this last (after BB Press)
BB Press 2x8-12
NoseBreakers 3x10
Dips 2x8-10 1xF
Seated Calf Raises 3-4 8-10 - I'd pop in some DC calf raises

Fri

Military 3-4x8-10
DB Shrugs 3-4x10
Bent-Over Laterals 3x10
Decline Situps 3x10
Leg Raises 3x10

Looking to keep my diet around 2500cals.
300g Protein
150g Carbs - I would do at least 200 here
70g Fat

Will be supplementing with:
Animal Pak
Animal Flex
Animal Nitro

This is what I'm looking into for the 3 or so months that I will be on summer break. Looking to keep my bf down to maintain the sexy. Trying to gain just lean mass. Any comments/flames/hater-ade is very welcome.


Looks pretty good. I don't want to switch your shit up, so I'm just putting in my opinion (in red) on what you already have. looking forward to seeing your progress trent.

[PTAaron]

No time to give in depth answer... but I don't like shoulders the day aftr chest for the reasons Jarod mentioned.
I also don't see why you would need to do calves twice a week when everything else only is done once. Check out my article on calf training in the articles section for a brutal way to do it that will put on mass fast.

[Trent_D]

Did a little revising based on the input. Might have missed a couple things. Keep'em comin'. Thanks for all the help.

[jody the trainer]

Great points made here on changing the shoulder away from chest and no need for 2 days calves.


My only suggestion. I always like barbell before dumbell in progressions.
Also I think there should be emphasis on the 200g of protein.

[Shawty]

Great points made here on changing the shoulder away from chest and no need for 2 days calves.


My only suggestion. I always like barbell before dumbell in progressions.
Also I think there should be emphasis on the 200g of protein.

That's EXACTLY what I was going to say!!

I also like to alternate amongst flat, incline and decline on my dumbbell/barbell presses.

For example

Week 1
Flat Bench
Decline Dumbbells

Week 2
Decline Bench
Flat Dumbbells

And so on.....doesn't matter how you rotate them around, just beneficial if you do....keeps that CNS guessin!

[Trent_D]

Changed the calves to DC style calf raises. Thanks for the help folks!