Evil’s Workout Plan – June 2014
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For my June 2014 workout plan I had to rethink my front delt work and give rest to one of my favorite chest exercises.
Oh Those Front Delts!
Too much front delt work? Yes, reader Mike pointed out to me that it could be a cause of the shoulder troubles I reported.
After checking the synergists in my exercises, I have to agree: my front delts are involved in push-ups, inclined dumbbell and close-grip presses and then get another load on Fridays with Arnold presses.
Considering that, it was a bit of good luck (if you can call it that!) that the inclined presses have done their duty for now. Not only did I stall on those, my performance actually went down.
Some bigger changes were afoot!
Evil’s Current Workout Plan (June 2014)
| Day | Body Part | Exercise | Sets | Repetitions |
|---|---|---|---|---|
| Monday | ||||
| Chest, Triceps, Abs | ||||
| Weighted Wide Push-Ups | 3 | 6 – 12 | ||
| Flyes | 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 | ||
| T-Bar Rows | 3 | 6 – 12 | ||
| Barbell Pullovers | 3 | 6 – 12 | ||
| Barbell 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 | ||||
| Arnold Presses | 3 | 6 – 12 | ||
| Rear Delt Rows | 3 | 6 – 12 | ||
| Lying Side Raises | 3 | 6 – 12 | ||
| Hack Squats | 3 | 6 – 12 | ||
| Good Mornings | 3 | 6 – 12 | ||
| Crunches | 3 | 6 – 12 | ||
| Saturday | Rest | |||
| Sunday | Rest | |||
Again one or the other link goes to ExRx.
Mondays Explained
Now that the inclined presses need some time off and also because I wanted to experiment a bit with what I do with the front delts, I went for two isolations after the main chest compound (the weighted push-ups). That eases the load on the front delts and allows me to keep the Arnold presses on Fridays.
Me, the czar of compounds, doing two isolations for the same muscle group in one workout? Unfathomable, isn’t it? But we’ll see how that turns out.
Wednesdays Explained
Remember in my last plan I said that I had to experiment with the rep range doing concentration curls? I did, aiming for 3 – 5 reps per set, first time around increasing the weight by 2 lbs. I managed five reps on each set, and therefore increased the weight next week by another 2 lbs …and did five reps on all sets again.
Only when I added another 2 lbs the week after that, I approached the point of failure before five reps. Perhaps I severely underestimated my brachialis. This month I will try the normal 6 – 12 range and drop in two sessions in the low range.
Fridays Explained
As I said, I went for chest isolations on Mondays to get the front delts out of the picture a bit and because it allows me to keep the Arnold press. I wouldn’t have figured I’d like that little exercise that much.
But what finally had to go was at least one of the unilateral delt exercises (the lying side raises and the rear delt raises). I replaced the latter with rear delt rows (which you can also do with a dumbbell). I put them in before the side raises, to have the isolation come last.
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