Opinions on this workout

Hi peeps
I would like your opinion on the following workout. It was given to me by a friend, i used it 2 years ago but i was doing alot of cardio then, well more cardio than i ever done in my life and used this only once in a while. this is a toning workout, or so i've been informed. please let me know what you think.
the idea is to do the split on a monday,wednesday and friday then tuesday and thursday will be cardio only days.


Workout 1: Shoulders, Biceps and Triceps

exercise sets rep range

DB Shoulder press 4 8-10
Cable upright row 3 8-10
DB rear delt raise 3 8-10
one arm cable curl 3 8-10
barbell curl 2 8-10
DB concentration curl 2 8-10
DB tricep kickbacks 3 8-10
one arm tricep ext 3 8-10
one arm reverse pushdown 2 8-10

Day 2: Thighs, hamstrings and Calves

exercise sets rep range
barbell Squat 4 8-10
leg extentions 3 8-10
DB side lunge 3 8-10
DB stiff-leg deadlift 3 8-10
lying leg curl 3 8-10
cable abductor raise 3 8-10
standing calf raise 3 8-10

Workout 3: Chest, back and Abs

exercise sets rep range
Barbell incline Press 4 8-10
DB flat press 3 8-10
DB incline fly 3 8-10
reverse lat pulldown 4 8-10
one-arm DB row 3 8-10
DB pullover 3 8-10
cable weighted crunch 3 8-10
leg raises 3 8-10

In my opinion, you don't get enough time to put the right amount of effort into a SPECIFIC muscle. Toooo much on one single day. Rather do a 5 day split. With fasted cardio in the morning and 20 min cardio after training if you still want to do lots of cardio.

But programs like that have never worked for me. Always see people that are new in the gym are given programs like that by lazy trainers, this is only in my experience. Someone else might have found this program to work for them.

Goodluck!

Look into doggcrap training if u wanna do something like that..

I always thought for toning you'd use lower weights about 60-70% of max and then bang out more reps, like closer to 15-20reps, with lots of drop sets and could probably keep it at a four day split unless you don't have the time. Anyone else have an input on this matter?

Ok.. i wont bother with this.. thanks a mil for your feedback.

I have always believed in doing 12-15 reps with as heavy weights as you can, 4 sets. Been doing Giant sets of about 5 exercises in a row. But this is just because of prep. Otherwise I do 4 exercises per muscle group, 12-15 reps , 4 sets.
Toning and ripping is controlled by cardio and most importantly DIET.

Boet Look At This Type Of Workout .. Posted It A Few Months Ago This Is The Program One Of S.A's Most Successful BB Uses :

Day 1(chest and Calves)

Dumbbell pull over 4X15reps
Incline bench press 4X12Reps
Incline fly's 4X12Reps
Flat bench press 4X 12Reps
Dips with weight 4X12reps
Standing calves 4X15reps (heavy)
Sited Calves raise 4X15Reps
Leg press calves raise 4X15reps

Day 2(shoulders)

Military Press behind Neck 4X 12reps
Front shoulder press 4X12reps
Side lateral raise with Dumbbells 4X12reps
Front Barbell rowing 4X15reps
Seated dumbbell press 4X12reps
Front barbell Raise with barbell 3x15reps

Day 3 (legs)

Leg curl super set with leg extension 4X20reps
Leg press 5X20reps
Squat 5X10-12reps
Leg extension 5X15reps
Hack squat 4X10reps
Laying hamstring curl 4x10reps
seated Calves raise 6X25reps

Day 4(arms and triceps)

Barbell curl 5X12reps
Dumbbell Curl 4X12reps
Seated Dips 4x12
Over head extension 4X15
Preacher Curl with barbell 4X12
Cable press Down 4X12-15reps
Close drip bench press 4x12reps

Day 5 (Back)

Chin ups with weight 4X12
Sited front lat pull down 4x12
Reverse grip front lat pull down 4X12
Barbell rowing 4x15
Close grip pull down /in super set with/dumbbell shrugs 5X12
Roman dead lift 4X12


Do abs before training everyday 4X20(Hyper extension,sit ups,and leg raises)
Do chin ups every single day of training

Then Obviously Your Cardio

Might be be superstition but I like hitting a big muscle group on a Monday/after break to really get the metabolism going.
As I understand the "cheat" meal that assists in boosting metabolism is usually done on an off day. That fires up the metabolism and coupled with hitting a large muscle group like legs puts metabolism into overdrive

Thx SG, that workout looks good. Not so sure about training shoulders the day after chest but I will give this workout a try, so etching different I'm use to so that should be good. Let you know how it goes.

You Can Swop Back And Shoulders If You Want To But According To Him Its Down To Triggering Certain Muscles Fibers Repeatedly (His Words Not Mine)

CycloTrpTyr wrote: Might be be superstition but I like hitting a big muscle group on a Monday/after break to really get the metabolism going.
As I understand the "cheat" meal that assists in boosting metabolism is usually done on an off day. That fires up the metabolism and coupled with hitting a large muscle group like legs puts metabolism into overdrive

Do you mean hitting a big muscle group on the same day puts your metabolism into overdrive, or do you mean doing a big muscle group the next day after your cheat meal?

I presume he means the day after? I like hitting legs on a Monday after over eating on Sunday(rest day for me)

Hi Pyro.

I mean the Monday or the day after a break.

I time my breaks for weekends as I have other hobbies. Other guys may well have their rest day in the week.

Just asking as your text wasn`t clear. Could you explain why say your metabolism will go into overdrive?

Well, the way I understand by eating clean to cut your metabolism slows down. Hence a cheat meal once a week isn't just something to look forward to, it also serves a physiological purpose to boost the metabolism up again.
Then doing a major muscle group like the legs further aids in boosting metabolism.

Did day 1 today of the workout SG gave... Like I said, it's something different or rather the way sets follow is different to what I'm use to. What a good workout, hit my chest hard. Strange how doing pull overs first kills your chest.

I love pullovers bro, i am the pullover king. Same as concentration curls - shared love!

gambit wrote: Did day 1 today of the workout SG gave... Like I said, it's something different or rather the way sets follow is different to what I'm use to. What a good workout, hit my chest hard. Strange how doing pull overs first kills your chest.

glad you enjoyed it boet ! yeah its really something new but once you get in the groove its amazing the small little things make a huge difference like with the pullovers .. haha but give it 100% and you'll get the results

Smalguy wrote:

gambit wrote: Did day 1 today of the workout SG gave... Like I said, it's something different or rather the way sets follow is different to what I'm use to. What a good workout, hit my chest hard. Strange how doing pull overs first kills your chest.

glad you enjoyed it boet ! yeah its really something new but once you get in the groove its amazing the small little things make a huge difference like with the pullovers .. haha but give it 100% and you'll get the results

cant say that i'm enjoying it much.. it hurts...lol... but its giving me a good workout... day 3 today.. dreading it..

Pain = Gain

Smalguy wrote: Pain = Gain

indeed.. in all honesty, i like the pain.. only thing i hate is when training legs or back i get noxious, keep wanting to throw up and sometimes I do.

so i'm rather embarrassed to say this but hopefully next time i do legs it will be better... i could not do finish the workout.. besides almost puking my guts out.. my legs were dead. couldnt do the squats or hack squats.