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DAY 1Â |Â MAINÂ |Â DAY 3
1
5 sets, 5 reps
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FYI, the clean and press is actually 5 sets of 5 reps each. Seems to be 25 in error
Finished day one in 55 mins just follow the rest times and you'll get it done .... Don't get why its taking some people 2 hours that's alot of down time
I have to separate shoulders and arms day. It took too much time and I feel really tired. What you guys think? Is it okay separate?
This program has two arm and shoulder days per week already buddy. If your finding it to much you may be lifting to much weight or not eating correctly. Be under no illusion this program is not easy and will leave you tired but over all achievable if you train, eat and get the right amount of sleep.
GetThemGains đź’Ş
Leave your smart phone at home so you don't get distracted. Follow the rest breaks. If you are getting too tired, then you need to work on that by keeping at it. It should take about an hour; maybe 1 hour and 15 minutes. Make sure you are doing the supersets and not separate sets for everything. Keep at it bro because it is worth it.
I heard the upright row is not healthy for your shoulders at all. That the internal rotation damaged the bursa overtime.
It's kinda true, either go really light or swap it with rope pulls that's what I do
Or cancel it all together. Worked fine with me
Are you meant to go up on weight on the super sets too?
I started out with this program 6 years ago and always end up going back to it. This program really will recompose your body if you eat clean, rest and push yourself. I do agree it lacks in rear delt and traps. I can't answer why, there is no way he didn't work his. That said, I taylor the routine slightly but not too much as I want to try to stick to the program as close as I can. For example on this day I traded upright rows for cable face pulls with a rope to get the rear delts and incorporated that into a giant set as follows: cable face rope pull, lat raise, reverse dumbell fly on low incline bench. I used the same number of reps he specified. Then I finished up with cable shrugs. Barbell shrugs come later in the days as I find them more challenging and want the challenge to increase as I proceed through the program. Oh, and btw, bodybuilding.com, I'm not a robot, I told you 4 times just writing this!
But this workout does not focus on the back side of the shoulder. Also, Shrugs are missing. There is no focus on trapezius muscle as well.
Also from a video, I saw long back I remember Arnold said he preferred front shoulder raises full 180 degrees not 90.
Can someone guide me please. Is this plan worth doing if I want to build good physique?
This guide will build a better physique than any plan guaranteed. Further down the program you hit more rear delts. The traps should get enough stimulation from cleans and deadlifts. I also thought the same thing the first time I tried this program
Day 2 got me dead 30 reps each exercise got me killed hahaha but still going strong
Remeber not to focus on the warm up set to much, dont over fatique on a warm up.
Day 2 down. It took a little longer than day 1, but holding to the 45 second rests really keeps the total time in the gym down. Already have a good amount of soreness from day 1... And by the looks of the rest of the program, the next couple weeks or so are going to be pretty exhausting. But I’m looking forward to it! If you just finished day 2, keep it! I’m right there with ya.
Just about to hit day 2! Similar thoughts to you, holding on to the 45 seconds rest is pretty essential for keeping the gym time down. Also feeling some nice soreness from day 1. Looking forward to smashing it! Keep it up.
I followed the 45 sec rest ... 1h workout... i dont why a lot of reviews says 90 minutes +.... but yeah it sure takes long time if you take 2-3 minutes of rest i guess XD