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Create a Workout2491

Mazz private msg quote post Address this user
Hi all,

I have very little personal time in my life, from working 45 hours a week to being a new father, so I'm asking some of you SS bros for a little help in creating a workout for me.

Basically I make go 3-4 times a week. I get to go maybe 3 weekends a month, but sometimes life calls and I'm not able to make it. I schedule an bis/tris day on Saturday, and just skip it if I don't make it.

My split now and what I would like to continue to do is as follows:

Monday - Back, Rear Delts
Wednesday - Chest, Front/Mid Delts
Friday - Legs
Saturday - Bis Tris

I'm just getting a little sick of the same exercises. I'd be happy to try your workout and report back how I liked it. Today is Chest and front/mid delts.

I do abs at least once a week, sometime twice. Been doing deads Monday with back and just started doing RDL's with legs a few weeks ago and would like to keep it that way. My chest is lagging because I have 2 partially torn rotator cuffs, so I have been pre exhausting my chest with 4 sets of the pec deck before I start any pressing exercises. Oh, and I can't do shoulder presses like at all...it sucks.

6'1" 187lb goal is to cut to around 175.
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Dragonian private msg quote post Address this user
my 4 day split which is working nicely:

mon: legs
tue: chest + rear delts
wed:off
thursday: shoulders (no rear delts) + back
friday:off
sat: biceps + triceps
sunday: off
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Mazz private msg quote post Address this user
Sorry man not asking to change up the split, but rather the exercises done on the days I listed. Today is chest/front delts...What workout should I do?
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Dragonian private msg quote post Address this user
sorry man my bad, inc bench, hammer press, cable crossovers (from lower) and superset machine press to pec dec is my current chest workout seems to be going well!
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Popeye25 private msg quote post Address this user
if its getting boring then just change it up all the time but keep staple movements. eg;do a flat and an incline press, some type of shoilder press, a fly, lat raises.
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IrishGymSheep private msg quote post Address this user
Monday - Back, Rear Delts
Pullups 4 sets after warm ups first set stopping 2 reps short of fail, set 2 and 3 stoping 1 rep short of fail, final set to fail.
Bent Over Rows 3x8
Kroc single arm db rows 3 sets each side 16-24 reps
Rear Delt Rows 3x12 1 drop set


Wednesday - Chest, Front/Mid Delts
Flat Bench 3x8
Dips 3x8
Shoulder Press
Incline Flies 4x12
Leaning lateral single arm raises 3x10
Plate Raises 3x12


Friday - Legs
Squats 3x10
Jeffersons 6x10
Leg Extension 4x12
Leg Curl 4x12
Single Leg Calf raises 4x12

Saturday - Bis Tris
Dips supersetted with close grip chins bodyweight 4 sets
first set stopping 2 reps short of fail, set 2 and 3 stoping 1 rep short of fail, final set to fail.
Serge Nubret style supersets (no rest inbetween)
Skull Curshers and ez bar curls 12 reps each 16 sets of each exercise
So you go
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Skull Crushers
Ez Bar Curl
Rest
Finished
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340752 6 6
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