Evil’s Workout Plan – July 2014
For my July 2014 workout plan I’ll do something I so far avoided!
Oh Those Front Delts!
You recall that in the explanations coming with my last plan I said that I wanted to scale back front delts involvement? That I did it by replacing inclined presses with doing flyes in two variations?
I had figured that going for regular and inclined flyes would be enough, but now I’m not so sure. When doing flyes, the front delts still work along as synergists and I may have understimated their involvement. Sure, it is smaller than when doing chest presses, but nonetheless still more than I wanted.
That meant I still had to find an alternative and I opted for a combination I’m not so sure will work.
Have a look!
Evil’s Current Workout Plan (July 2014)
| Day | Body Part | Exercise | Sets | Repetitions |
|---|---|---|---|---|
| Monday | ||||
| Chest, Triceps, Abs | ||||
| Weighted Wide Push-Ups | 3 | 6 – 12 | ||
| Dumbbell Pullovers | 3 | 6 – 12 | ||
| Incline Flyes | 3 | 6 – 12 | ||
| Close-Grip Bench Presses | 3 | 6 – 12 | ||
| Lying Triceps Extensions | 3 | 6 – 12 | ||
| Triceps Kickbacks | 3 | 6 – 12 | ||
| Crunches | 3 | 6 – 12 | ||
| Tuesday | Cardio, 60 minutes | |||
| Wednesday | ||||
| Back, Biceps, Abs | ||||
| Weighted Pull-Ups | 3 | 6 – 12 | ||
| Barbell Rows | 3 | 6 – 12 | ||
| Barbell Pullovers | 3 | 6 – 12 | ||
| Dumbbell Curls | 3 | 6 – 12 | ||
| Concentration Curls | 3 | 6 – 12 (5 – 8) | ||
| Chin-ups | 3 | To failure | ||
| Lying Leg Raises | 3 | 6 – 12 | ||
| Thursday | Cardio, 60 minutes | |||
| Friday | ||||
| Shoulders, Legs, Abs | ||||
| Military Presses | 3 | 6 – 12 | ||
| Rear Delt Rows | 3 | 6 – 12 | ||
| Lying Side Raises | 3 | 6 – 12 | ||
| Hack Squats | 3 | 6 – 12 (3 – 5) | ||
| Good Mornings | 3 | 6 – 12 | ||
| Crunches | 3 | 6 – 12 | ||
| Saturday | Rest | |||
| Sunday | Rest | |||
Again one or the other link goes to ExRx. I’m also a bit lazy noting the rep range variations I do, a concept I explained in this video. That’s because I don’t do it according to strict schedule, but rather whenever I feel it necessary.
Mondays Explained
So what’s the combination I’m suspicious of?
After a lot more pondering on how I can give my front delts some respite, I decided to go for something I’m not so sure of: introducing both dumbbell and barbell pullovers into my workout. Exrx lists the first as chest-centric, the second as lat-centric, and I always doubted that. I’ll have to pay a lot of attention to check if it’s really the case.
The dumbbell pullovers replace the regular flyes, while I keep the inclined flyes in. That’s because the weighted push-ups and the pullovers both train the sternal chest portion and I’d otherwise have very little work coming from the clavicular (upper) part.
Wednesdays Explained
The t-bar rows have done their stuff for now and I’m back to barbell rows for back training. Not that the t-bar rows stopped working; I just got a bit tired of them.
True stalling happened on the barbell curls, no matter how I experimented with different rep ranges and drop sets. For home biceps isolations your choices aren’t that big, so I’m back to dumbbell curls. I’m a little wary of those, as their twisting motion tends to cause problems with my forearms. But if you leave out that rotation you can as well stay with barbell curls. I’ll see how it goes.
Fridays Explained
After making very sure that my front delts get little involvement I decided to reintroduce military presses. They are an old favorite of mine and had stalled. As they are a great compound exercise I missed them a lot.
The rear delt rows I put in last month still work, but I have to make very sure that I do them in good form. It is very easy to lose concentration on these and halfway slip into doing regular rows.
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