going back to the basics...

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freddy1

0
im trying to build mass for a while...so ive got a new plan, and i was just wondering what everyone thought...

when i think back to what has worked best for me, it has always been just the basics: mid range reps, compounds, heavy weight, nothing fancy. so im thinking of just going with the most basic training program i can think of:

monday: chest/biceps:
6x6-8 bench press
6x6-8 barbell curl

tuesday: HIIT

wednesday: back/triceps
6x6-8 weighted pull-ups
6x6-8 weighted dips

thursday: legs/abs
6x6-8 squats
6x15-20 weighted decline sit-ups

friday: light cardio or rest

saturday: core
6x15-20 decline weighted sit-ups
6x15-20 weighted hyperextensions

sunday: light cardio or rest

then i figured at the end of each workout, i'd do a couple of sets or lower weight/hi rep stuff (example a couple of sets of 20-25 cable crossovers) for injury prevention.

what do you guys think?
 
Seems OK. Why would doing a couple of high rep sets at the end of a workout prevent injury though? If high rep sets were to prevent injury at all it would be when they're done before lower rep sets surely? I don't think you need the Saturday "Core" workout. You could just have the hyper-extensions on back day and all the sit ups on ab day?
 
Instead of weighted hyperextensions, why not go with a real 'core' exercise like deadlifts? Put those on leg days after squats.
 
I too was curious where the DLs were.

Looks like a good program. I may have personal tweaks to make to it but I like the low/mid range rep scheme.

A thought to your high rep portion: Maybe the high rep exercises should be of the muscle groups worked on the previous day. Just a thought.


Let me know how this program works out.

DM
 
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