Love the idea for this workout!

It's great for newbies and seasoned gym rats. I am definitely making it my primary workout; with a few tweaks of course (msg me if you want to know them).

The routine seems quite complete, isn't 8 weeks too much time for the same routine? How many sets and reps are recommended for each exercise? Thx for your help

I'm a busy professional who only has 3/4 workout days per week. Can this be compacted into into those time frame? And how would I do it?

I have the same questions as Mau, "How many sets and reps are recommended for each exercise?"
Thanks

I'm by far not any licensed trainer. But as a normal for sets and reps. For any workout you should try to do 5-10 reps and a total of 3 sets. But that also changes if you are trying to jump up in weight (not body) then lower the reps until you work up to a normal of 8 reps for each set. So if you’re doing a work out and you do it in 10 reps for the total 3 sets jump up in weight.

And Don't Hurt yourself listen to your body. It will tell you if your doing to much or to little.

Good Luck.

I have the same question as Damian has, can this be divided into 3/4 days per week? Would doing 2 different muscle groups M/W/F be okay to do or not?

I used this routine for ten weeks and I am in the best shape of my life right now!

Hi,

Is it critical to follow the day sequnce in the order above, or can days be switched....i.e. doing triceps/biceps/forearms on day 2 and legs on day 5 (the actual order of exercises within that day's workout would be maintained as above)?

The reasoning for my question is that the arm group is an area I would like to focus more energy on, but I am concerned about residual soreness by day 5 affecting the quality and effort I can put in. Perhaps this is an unfounded concern, but I would appreciate if anyone can provide some input regarding this.

Thanks in advacnce,

Nelson

I'm on week 5 of this workout now, and it is awesome! I've added some treadmill time on the front end (for warming up), and some elliptical machine on the backside, because I need the cardio.
In the beginning I switched a few of the exercise days and found it made me more sore at the end of the week. Maybe it was just the days I switched. Arms on Monday, and Shoulders on Friday. Shoulder after Chest turned out to be not so smart. I will admit I am just a beginner to weight-training, but this has helped me immensely. I've increased my strength a fair bit, and although I'm not losing weight very fast, (somewhat due to the muscle I'm gaining), I still feel a lot better. Thank you gymtechnik for this workout!

Anyone know of any good routines inthe same format for Abs workout?

Anyone have any ideas about the chest routine for this? Does anyone do the flat bench first, or do you follow the exercise order and do the incline bench first and flat last? I ask because I find my flat bench is severely lagging, and I'm wondering if I should switch the point at which I do it in my routine.

Thanks for your help

Hello, is it possible to make it about 10 week workout but training three times a week ?

is this workout really effective?? will it give me the V-shape body?

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