Quote:
Originally Posted by harris69
Ever since I quit the JM, I have sorta created my own routines. My whole issue with JM was that I wasn't recovering from the workouts (although I loved the conditioning aspect of it). I then took the principles of JM and came up with my own routines.
I still do compound movements but to avoid over training, and to recover much quicker from the workouts I do the following:
Tuesday
Chest
1. Flat bench
Warm up sets:
2 sets of 10 reps (varying weights)
Working sets:
2 sets of 10.
2. Incline bench
Warm up sets:
2 sets of 10
Working set
2 sets of 10
3. Decline bench
Warm up
2 sets of 10
Working sets
2 sets of 10
Triceps
1.Seated OH extensions 3x10
2. Dips 3x10
3. Cable kickbacks 3x10
Thursday
Back
1. Wide-grip pullups 3x (7-8)
2. Deadlifts (conventional)
Warm up
2x10
Working sets
2x10
3. Lat pulldowns
3x10
4. Cable rows
3x10
Biceps
EZ-grip curls (standing)
3x21
Preacher curl (unilateral)
3x10
Seated curls (unilateral or hammer)
3x10
Saturday
Leg day
Spend 20 minutes on mobility exercises, and stretches.
Back-Squats (high, or low)
Warm up
2x10
Working set
2x10
Front-squats
3x10
Bulgarian splits
3x10
Leg press
3x10
Calf raises (standing)
3x10
Leg curls (lying)
3x10
Shoulder
OHP (standing barbell)
Warm up
2x10
Working set
2x10
Shrugs (dumbbells)
3x10
Lateral raises (seated)
3x10
Shrugs (hammer strength)
3x10
Face pulls
3x10
Pec-deck (reverse)
3x10
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Honestly....looks pretty well thought out. Biggest thing to remember is that you need to be tracking progression if aren't already. But you always want to be on that cusp of almost overtraining. I'm a big believer in that it's not that your muscles can't recover as its been proven hypertrophy can occur even when a muscle isn't 100% recovered.
I believe that your body's Central Nervous System is our biggest crippling factor. Right now my workout is set up as a 3 on 1 off. But it's very common for that to change to a 2 on, 1 off, or 3 on and 2 off.
In other words, if I feel I need the extra rest day, I take it. So I don't ha e day's with specific muscle groups....I have workout days. Chest may be on a Monday one week, but on a Wednesday at some other point.