CHEST
1) Barbell Bench Presses for 5 sets of 15,12,10,8,6,10(with dropset)
2) Incline Dumbell Presses for 4 sets of 10,10,8,6
3) Dips or Decline Presses for 4 sets to failure (reps of 10,10,8,6 for Declines)
4) Dumbbell Flyes or Cable Crossovers for 4 sets of 12,10,10,8
(Flex for 30 seconds after each set of #4)
ABS
1) Decline Situps for 4 sets of 35 reps
2) Leg Raises for 4 sets to failure
3) Side crunches for 4 sets to failure
DAY 2:
BICEPS & FOREARMS
1) Barbell Curls for 4 sets of 12,10,8,6
2) Machine High-Preacher Curls for 3 sets of 10,8,8-6
3) Dumbbell or Cable Concentration Curls for 3 sets of 12,10,8
(Flex for 30 seconds after each set of #3)
4) Superset Dumbbell Hammer Curls with Wrist Curls for 4 sets. 12,10,10,8 for Hammers and 25-15 for wrist curls. No rest!!! oooooooouch
ABS
1) Decline Situps for 4 sets of 35 reps
2) Machine Crunches for 4 sets of 25 reps
3) Leg Raises for 4 sets to failure
4) Side crunches for 4 sets to failure
DAY 3:
QUADS
1) Leg Extension for 4 sets of 20,15,12,10
2) Barbell Squats for 5-6 sets of 12,10,8,6,10,12
3) Leg Presses for 4 sets of 12,10,10,8
(Flex for 30 seconds after each set of #3)
4) Walking Lunges for 4 sets
CALVES
1) Standing Machine Calf Raises for 4 sets of 20,15,12,10
2) Seated Calf Raises for 4 sets of 15,12,12,10
(Flex for 30 seconds after each set of #2)
DAY 4:
TRICEPS
1) Cable or Rope Pushdowns for 4 sets of 15,12,10,8.
Perform a dropset on the last set.
2) SUPERSET:
A) Dumbbell Skull Crushers for 4 sets of 12,10,10,10
B) Reverse-grip Bench Presses for 4 sets of 12,10,10,8
3) Two-arm Overhead Dumbbell extensions for 4 sets of 12,10,10,8
4) Dumbbell Kickbacks for 3 sets of 15,12,10
(Flex for 30 seconds after each set of #4)
DELTS
1) Cable Side Laterals for 3 sets of 12,10,8
2) Hammer Strength Shoulder Presses for 4 sets of 10,10,8,6
3) Machine Side Lateral Raises for 4 sets of 15,12,10,8
4) Pec Deck Rear Lateral Machine for 4 sets of 15-12 reps
DAY 5:
BACK
1) Lat Pulldowns for 5 sets of 12,10,10,8,12
2) Machine Rows for 4 sets of 12,10,10,8
3) Hammer Strength High Row Pulldowns for 4 sets of 12,10,10,8
4) Cable Rows for 4 sets of 12,10,10,8
(Flex for 30 seconds after each set of #4)
5) Hyperextensions for 4 sets
ABS
1) Decline Situps for 4 sets of 35 reps
2) Machine Crunches for 4 sets of 25 reps
3) Leg Raises for 4 sets to failure
4) Side crunches for 4 sets to failure
DAY 6:
HAMSTRINGS
1) Lying Leg Curls for 4 sets of 12,10,10,8
2) Seated Leg Curls for 3 sets of 12,10,8
3) Stiff Leg Deadlifts for 3 sets of 15,12,10
CALVES
1) Standing Machine Calf Raises for 4 sets of 20,15,12,10
2) Seated Calf Raises for 4 sets of 15,12,12,10
(Flex for 30 seconds after each set of #2)
DAY 7: REST!!!
30 MINUTES OF CARDIO EACH TRAINING DAY!!! I'M WORKING ON GETTING MORE CUT AS I HAVE PLENTY OF SIZE NOW.
Posted by: CowPimp
Monday:
Warm-up and acclimate weight to a 1RM for the squat, deadlift, or accessory lift over about 8 sets.
3 sets of core or hamstring/glut work, whichever is my limiting factor in the deadlift and squat.
3 sets of a different exercise, but for the same muscle group as the previous exercise.
3 sets of core or hamstring/glut work, whichever is my strong point in the deadlift and squat.
3 sets of calf work.
Wednesday:
Warm-up and acclimate weight to a 1RM for the bench press or accessory lift over about 8 sets.
3 sets of lat or tricep work, whichever is my limiting factor in the bench press
3 sets of a different exercise, but for the same muscle group as the previous exercise.
3 sets of lat or tricep work, whichever is my strong point in the bench press.
3 sets of shoulder work.
Thursday:
8 sets of 2 reps (Using compensatory acceleration) using about 60% of my 1RM with the deadlift, squat, or accessory lift.
3 sets of core or hamstring/glut work, whichever is my limiting factor in the deadlift and squat.
3 sets of a different exercise, but for the same muscle group as the previous exercise.
3 sets of core or hamstring/glut work, whichever is my strong point in the deadlift and squat.
3 sets of calf work.
Saturday:
8 sets of 3 reps (Using compensatory acceleration) using about 60% of my 1RM with the bench press; I alternate the width of my grip throughout the sets.
3 sets of lat or tricep work, whichever is my limiting factor in the bench press
3 sets of a different exercise, but for the same muscle group as the previous exercise.
3 sets of lat or tricep work, whichever is my strong point in the bench press.
3 sets of shoulder work.
Cardio
I try to do HIIT cardio on 1 or 2 of my off days. Maybe all of my off days if I'm cutting.