4 On / 3 Off

[Mack]

I’m back on a training program ive used for years now. It’s unconventional but it fits my lifestyle.
Monday: chest shoulders
TuesdayBack
Wednesday: legs and sometimes light arms
Thursday: Chest lighter shoulder work and 1 back exercise

when I do shoulders my primary movement is some kind of upright row so there is “pulling” activity

some leg days are legs and that’s it

Magen I add back work on Thursday it’s some kind of pull down usually that I did not do on tuesdays session which usually emphasizes thickness movements like rows

Friday Saturday Sunday: Off

 

[Mack]

I’ve discovered heavy pushing days (chest) with heavy shoulders (pulling with upright rows) is a phenomenal synergistic combination

then your dedicated back day is very strong and focused

many of my workouts I pick 4 movements; complete those 4 movements and the workout is done

example chest and shoulders workout:
Chest pressing move
Upright BB row with ez curl bar
Dips on plate loaded machine
DB side raises / laterals
*maybe* a quick set or 2 of rope pushdowns for triceps - maybe not

done

 

[koolio]

If it works it works...

 

[frankobianco]

I just can't do more then two days in a row of heavy training

 

[Mack]

I can’t train Friday Saturday or Sunday

which is why I do 4 on 3 off

 

[Mack]

For several years I only did Monday Tuesday Thursday as training days

which does work great as well especially if you follow a DC (Dogg Crapp) themed body part split between 2 workouts

A B A
The next week
B A B

 

[Mack]

The entire DC training protocol is just sheer brilliance

 

[denicnut!]

I just can't do more then two days in a row of heavy training

Me too my nervous system can’t handle it anymore at 36yr old…I lose all intensity if I try

 

[DethKlok]

I lift each bp per wk but I rotate lifts for size. power is a welcome side effect. Gaspri nutrition guy gave dvice to uprights with DBs in a V. I tried it and felt the tension in side delts and not traps. I took it further and focus with one arm to release stress on rotator.

 

[jasmado]

I’ve discovered heavy pushing days (chest) with heavy shoulders (pulling with upright rows) is a phenomenal synergistic combination

then your dedicated back day is very strong and focused

many of my workouts I pick 4 movements; complete those 4 movements and the workout is done

example chest and shoulders workout:
Chest pressing move
Upright BB row with ez curl bar
Dips on plate loaded machine
DB side raises / laterals
*maybe* a quick set or 2 of rope pushdowns for triceps - maybe not

done

I know this is an old post but it is exactly what I was looking for.

 

[Mack]

I know this is an old post but it is exactly what I was looking for.

Monday: chest shoulders triceps

Tuesday: Back biceps

Wednesday: legs

Thursday: chest back shoulder combo trying to not duplicate any exercises from Monday/Tuesday and the volume is not as much back maybe only 1 back movement ….. often though I usually do some kind of upright row for deltoids both Monday and Thursday

upright rows get you more jacked up and bad ass looking than any other exercise

delts and traps like a monster = KING of the gym

I’m not a “big” guy anymore but in all of my travels year round with my job which is 100% travel it is rare to never that I see a guy in the gym with bigger traps or delts than me

 

[Mack]

BTW upright rows with a heavy e-z curl bar = BIG traps !!!

 

[jasmado]

BTW upright rows with a heavy e-z curl bar = BIG traps !!!

I'm going to try that

 

[Mack]

I'm going to try that

I also do a hybrid type movement I invented over the years

I’ll take a e-z curl bar that is light for upright rows but heavy for front raises. I’ll toss up a handful of the bent elbow front raises and transition it Rep by rep in to an upright row as my ability to do a front raise diminishes

then I’ll also incorporate a squeeze from the trap kind of like a power shrug movement at the top of the Rep when the arms are near horizontal (during the front raise phase)

it’s kind of hard to explain but I’ve got this movement down very well and I can really torch the traps with a few sets done like this

works good with dumbbells too

so on mondays I might use the ez curl bar but Thursday I’m using the DB’s

 

[jasmado]

I need to hit the rear delt. In particular, my front delt is very good size. However rear dealt is lagging

 

[Mack]

I need to hit the rear delt. In particular, my front delt is very good size. However rear dealt is lagging

Do you know how to properly do rear delt rows?

it’s not the same as a rear delt “lateral” raise

look it up on YouTube

you have to lear how to “row” with using the rear delts

I like it on an incline bench chest down facing the ground

when exhausted then switch to DB rear delt “flys” or “laterals”

 

[jasmado]

Thanks mack, you have been very helpful.

 

[Mack]

Thanks mack, you have been very helpful.

You are welcome sir.

 

[Mack]

BTW upright rows with a heavy e-z curl bar = BIG traps !!!

Another method is on the seated cable low row. Grab a short bar preference is one with angled grips like the ez-curl bar.

lay back and do the upright row motion. It’s a totally different angle and it takes some practice to get the motion right so you really train the delta and traps properly. Don’t be rigid but go with the flow and lean up a bit at the start and lay back down lower as you pull up. Then pull the bar like your trying to hit your nose or up a little higher.

again takes some practice but it’s a great exercise

 

[jasmado]

I'm gonna try that I want to blow these traps and delts up