The Hercules Workout

sewerchick93

Has anyone done this Hercules routine or similar one and what are your thoughts? I am thinking of changing things and trying it out.

http://www.bodybuilding.com/fun/benblack1.htm

I am currently (have been for the last 7 months) doing this 3-day full body routine:

Legs:
Squats: 2 Sets Of 8-12 Reps
Stiff-Legged Deadlifts: 2 Sets Of 8-12 Reps

Back:
Chin Ups: 2 Sets Of 8-12 Reps
Bent Over Barbell Rows: 2 Set Of 8-12 Reps
Barbell Shrugs: 2 Set Of 8-12 Reps

Chest:
Incline Bench Press: 2 Sets Of 8-12 Reps
Dips: 21 Set Of 8-12 Reps

Arms:
Dumbbell Curls: 2 Sets Of 8-12 Reps
Skull Crushers: 2 Sets Of 8-12 Reps

Shoulders:
Shoulder Press: 2 Sets Of 8-12 Reps
Rear Deltoid Raises: 2 Set Of 8-12 Reps

Calves:
Calf Raises: 2 Sets Of 8-12 Reps

Abdominals:
V-Ups: 2 Sets Of 8-12 Reps
Side Bends: 1 Set Of 8-12 Reps

Cherimoose

It's not a bad program, but i might change a few exercises, depending on the goal. What is your overall goal?

sewerchick93

Cut fat but still maintain as much muscle as possible

Cherimoose

It's fine for that. I'd replace the leg press & extensions with deadlifts & dumbbell squats, since they're more functional. For the same reason i'd do the shoulder press standing.

sewerchick93

Thank you:flowerforyou:

I actually prefer deadlifts and dumbbell squats over leg press and extensions. The latter tend to be harder on my knees