Here’s the new workout program for the next 8 weeks. (Last 8 weeks’ program I posted about here.)

I had been doing a 3 day per week rotation with a body split (back/biceps Monday, chest/triceps Wednesday, and legs/shoulders Friday). I didn’t mind the split program but after doing it for 2 rotations (16 weeks) I’m ready to go back to a total body routine.

There are two schools of thought on the total body vs. split debate. The total body people say that since you are working more muscle groups and therefore a larger mass of muscle that you are burning more calories. Plus, you work each muscle groups multiple times per week. The body split people say that focusing on 2-3 muscle groups per day allows you to sufficiently fatigue them and really isolate and work them. There really isn’t any dramatic evidence that either way is better so I’ll probably continue to float between the two. I think they both have merits.

The big news with this rotation is that I’m going up to 4 days per week. 4 days! Gasp! I decided I needed to stop making excuses for not being in the gym more and step up. I’m a little concerned how it will work with my schedule and if my body will have sufficient time to recover. We’ll see.

Workout 1

• Deadlift (gotta start off the week with deadlifting!)
• Decline Bench Press
• Lat Pull Down
• Rear Delt Raise
• Lateral Raises
• External Shoulder Rotators

 

Workout 2

• Bench Press
• Romanian Deadlift
• Clean and Press (oooooooooohhhhh, Olympic lifts, watch out)
• Bicep Curls
• Tricep Kickbacks
• Face-Pulls

 

Workout 3

• Squats
• Close-Grip Bench Press
• Machine Rows
• Shoulder Press
• Preacher Curl
• Front Raises

 

Workout 4

• Good Mornings
• Wide-Grip Pull-Ups
• Step-Ups
• Dumbbell Chest Fly
• Upright Row
• Hanging Leg Raise

 
Wondering what the heck some of these are? ExRx.net is a great resource for finding movements to work certain areas. Want something to cover your latissimus dorsi and teres major? No problem, they’ve got you covered.

Here’s a deadlift, my favorite lift.

Here’s the clean and press, a new exercise for me. This was the only good video I could find of what they look like. The guy in the video says they are for “anyone who needs insane amounts of upper body power.” Be prepared…I’m going to turn into She-Hulk doing these. Just kidding. They are an Olympic style lift so they are much more dynamic. Interestingly enough they used to be part of the Olympics until 1972 when they are removed from weightlifting because it was difficult to judge proper technique.

This is an uncommon version of the good morning that I’ll be giving a try for the first time as well.

Pictures Source