OPT suggestions n theory--My Modified Workout Plan

• borntolive

  26 Jan 07, 23:02

  Ok alot of criticisms on my full body n spilt, based on OPT theory i thought of this any comments? BTW i wana do dips where should i do it? N i need some suggestions on hip dom n vertical pull exercises..cant think of anymore
  
  day1 hori push, pull
  
  1)Bench Press-hori push
  Barbell rows-hori pull
  
  2)Incline Press-hori push
  Dumbell rows-hori pull
  
  day2 Hip Dom, Quad Dom (for this i m not very sure any suggestions
  
  1)Deadlifts-Hip Dom
  Lunges-Quad Dom
  
  2)????-Hip Dom
  Squats-Quad Dom
  
  day3 Vertical Pull, Vertical Push
  
  1)Mili press-Vertical Push
  Pullups - Vertical Pull
  
  2)Dumbell press-Vertical push
  ?????-Vertical pull
• Simon Dean

  27 Jan 07, 10:48

  why do you still not listen and have to do 2 same exercises which train the same bodypart.
• Marco_Simone

  27 Jan 07, 11:17

  Originally posted by Simon Dean:

  why do you still not listen and have to do 2 same exercises which train the same bodypart.

  actually he can,but he must reduce the total sets by half.
  
  Say he wanna attack the chest for 8 sets
  
  So it is
  
  1) bench press- 8 sets
  
  OR
  
  2) bench press-4 sets
  dumbbell press-4 sets
• borntolive

  27 Jan 07, 11:27

  Originally posted by Simon Dean:

  why do you still not listen and have to do 2 same exercises which train the same bodypart.

  so it means just do 1 flat bench? n 1 row for 1 day? i dont get it
  
  wad i m planning is for each exercise i do 5 sets
• airgrinder

  28 Jan 07, 01:36

  i think he meant you need train 2 body parts per day, doesn't matter the number of exercises but just reduced the sets per exercise such that it adds up to the full number of sets if you are doing a single exercise for the body part.
  
  Example Your routine:
  Horizontal push ==> barbell flat bench press 8 sets.
  Horitontal pull ==> bend over barbell row 8 sets
  
  Can also be:
  Horizontal push ==> barbell flat bench press 4 sets, dumbbells bench press 4 sets.
  Horizontal pull ==> bend over barbell row 4 sets, dumbbell roll 4 sets.
  
  such that the total sets is still the same.
  
  Dun know if correct....
• borntolive

  28 Jan 07, 11:22

  can OPT confirm this
• Marco_Simone

  28 Jan 07, 14:20

  Originally posted by airgrinder:

  i think he meant you need train 2 body parts per day, doesn't matter the number of exercises but just reduced the sets per exercise such that it adds up to the full number of sets if you are doing a single exercise for the body part.
  
  Example Your routine:
  Horizontal push ==> barbell flat bench press 8 sets.
  Horitontal pull ==> bend over barbell row 8 sets
  
  Can also be:
  Horizontal push ==> barbell flat bench press 4 sets, dumbbells bench press 4 sets.
  Horizontal pull ==> bend over barbell row 4 sets, dumbbell roll 4 sets.
  
  such that the total sets is still the same.
  
  Dun know if correct....

  Yes