Bodybuilding Forums

I bought the TSPA and I am still waiting for the password. Read through most of it and will be adjusting my schedule next week.

With all the splits going around, I think a four day for me would be easier to manage than the 3, 5, 6, etc.

I looked through some and came up with this, but I am new to this type of training and want to make sure I get the best results for the effort. Does this look like it covers it all?

I tried to have enough rest, sets, and not working the muscle too close together. I may change some of the exercises, but would like an overall opinion.

Sun Chest & triceps
Tues Back & Biceps & Abs
Thur Shoulders & traps
Sat Legs & Abs


Chest & triceps
Flat Barbell Bench Press 2x
Incline Barbell Bench Press 2x
Flat Dumbbell Flies 2x
Decline Triceps Extensions 2x
Triceps Cable Push Downs 3x



BACK & Biceps & Abs
Dead-lift 3x
Bent Over Barbell Rows 3x
Standing Alternating Dumbbell Curls 2x
Straight Barbell Curls 3x
Seated Incline Dumbbell Curls 2x
Weighted Decline Sit-Ups 2x
Kneeling Cable Crunches 2x
Weighted Hanging Leg Raises 2x



Shoulders & traps
Standing Overhead Barbell Press 3x
Seated Dumbbell Overhead Press 2x
Dumbbell Lateral Raises 2x
Trap Bar Shrugs 3x


Legs & Abs
Squats 2x
Leg Press 2x
Stiff Leg Dead lifts 2x
Standing Machine Calf Raises 2x
Weighted Decline Sit-Ups 2x
Kneeling Cable Crunches 2x
Weighted Hanging Leg Raises 2x

Thanks!

RRReeeeaallllyyyyy wish you had that password, since we can't really discuss TSPA in this forum.

I will say this - do not modify the TSPA split. Do it 6 days, with those short little work outs, just exactly as outlined. It bloody works, the book explains the science behind it, and once Mark sends you your password, feel free to pick the brains of all the users in the right forum.

And if you haven't already got your password, email Mark directly.

Thanks JoH, emailed him and got the password. I am in!

I'm sure there will be lots of qustions, but that forum has alreaduy helped with some of them, lots of good info in there.

I had decided to stick to the TSPA workouts without changing anything, why reinvent the wheel