OPT suggestions n theory--My Modified Workout Plan

borntolive SG

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 SG

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

Marco_Simone SG

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 SG

so it means just do 1 flat bench? Confused n 1 row for 1 day? i dont get it

wad i m planning is for each exercise i do 5 sets

airgrinder SG

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 SG

can OPT confirm this Cool

Marco_Simone SG

Yes