Top Secret Routine

Ahhhnold · 10-22-2004, 01:54 AM

This routine is guaranteed to make you grow:

Day 1 / Day 3/ Day 5

Chest/legs/calves/abs

8 sets flat bench press
8 sets flat db press
8 sets incline bench press
8 sets incline db bench press
8 sets flat flyes
8 sets incline flyes
8 sets cable cross overs

12 sets squats
12 sets front squats
8 sets superset leg extensions with leg press
8 sets lunges
12 sets SLDL
8 sets ham curls

20 sets donkey calf raises
20 sets standing calf raises
20 sets seated calf raises

50 sets ab crunch

Day 2 / Day 4 / Day 6

back/shoulders/arms/forearms

12 sets deadlifts
8 sets T-bar rows
8 sets pull up/pull downs
8 sets barbell rows
8 sets one are rows

8 sets behind the neck press
8 sets barbell press
8 sets db press
6 sets lateral raises
6 sets front raises
6 sets bent rear delt raises

8 sets barbell curls
8 sets wide grip barbell curls
8 sets hammer curls
8 sets seated incline alt curls

8 sets skull crushers
8 sets rope pushdowns
8 sets reverse grip pushdowns
8 sets french press

20 sets barbell wrist curls
20 sets reverse barbell wrist curls

Rest on day 7 , then repeat.

Randy · 10-22-2004, 02:05 AM

Can you say, "overtraining"

Ahhhnold · 10-22-2004, 02:11 AM

WEIDER

Ahhhnold · 10-22-2004, 02:37 AM

This is my high volume thread!!!
congregation please be seated and open your prayer guides (flex mags) to 'blood volume training' p. 666
let us pump now weider disciples

WEIDER

MENTZER

Uzi9 · 10-22-2004, 05:13 AM

You call your self Ahhhnold....your a FAKE like padded bra... Arnold bows down to no man, not even Wielder! but only to the women....EATING IS NOT CHEATING

RexStunnahH · 10-22-2004, 06:14 AM

Quote:

Originally Posted by Uzi9

You call your self Ahhhnold....your a FAKE like padded bra... Arnold bows down to no man, not even Wielder! but only to the women....EATING IS NOT CHEATING

You can't spell CHEATING without EATING!

..Nah,Just kidding!

I think that training schedule is just for joke,that aint a workout,thats a marathon!

vishwanthar · 10-23-2004, 12:12 PM

its ridiculous.

Du · 10-23-2004, 12:25 PM

Hey, variety in all things. Just ask John H.

berealjohn · 10-23-2004, 03:25 PM

This routine is bi daily right....LMAO. This is cazy dude if u'r body requires this much training...u might need to consider another sport something along the lines of shuffle board or checkers , etc.
To determine your overload requirements u should first learn u'r body type. Easy gainer ( fast twitch fiber ) - - -hard gainer (slow twitch fiber ) . Using each lift determine how many times u can do 80 % of u'r 1 rep max. If u can only do 6 reps or less of u'r 80% max ...u'r an easy gainer. above 6 reps u'r a hard gainer. The further out this values, the up or down is your ability to gain mass! U can find u'r 1 rep max without maxing using this formula at any rep range.
Using any amount of weight you desire and do as many reps as possible. Mulitply number of reps by .033, this will give u u'r conversion factor drop from a 100% or (in other words 1 rep max). Now divide the amount of weight done by u'r conversion drop this will give u u'r one rep max without maxing and risking injury. Example 100lbs bench for 10 reps. 10reps X's .033 = 33% drop from 100%., meaning u can bench 33% of u'r (100% or 1 rep max ) Take 100% subtract 33% = 67 % conversion factor drop. Now divide 100lbs by 67%, this gives 149 lbs. This is u'r 1 rep max. It works at any rep range. hard gainers need more volume and higher reps and sets every 3 or 4 days , easy gainers need lower volume with less reps and sets every 5-7 days. Work each body part according to it's type of decovery ability. Anything outside of these perimeters are NOT PRODUCTIVE and WASTE of TIME! Your training is a science Bro, not playing grab ass.
************************************************** **********
work smarter not harder!

Johnnny · 10-25-2004, 10:43 AM

Is this Ahhhnold guy for real?

I have a few questions

1st are you on serious anabolics/GH with a routine like this?
2nd how old are you?
3rd Are you trying to make everyone shrink?

**I Are Baboon** · 10-25-2004, 10:46 AM

This routine is terrible because there are no decline bench presses involved.

Randy · 10-25-2004, 12:19 PM

Quote:

Originally Posted by Ahhhnold

WEIDER

You're a weider..that explains it.. You really should't be smoking that stuff

Johnnny · 10-25-2004, 12:51 PM

Randy

Quote:

You're a weider..that explains it.. You really should't be smoking that stuff

Don't you mean "weeder"?

LOL

DimebagDarrell · 10-25-2004, 01:10 PM

Quote:

Originally Posted by I Are Baboon

This routine is terrible because there are no decline bench presses involved.

yeah, the lower pecs wont get developed right.

BigDyl · 10-25-2004, 04:04 PM

Thats the most hilarious post I've ever read...

M.J.H. · 10-25-2004, 07:38 PM

LOL.

JJJ · 10-25-2004, 07:46 PM

And with that low amount of sets, resting 1 a week is to much.

JJJ · 10-25-2004, 07:48 PM

And berealjohn did you not understand that it was a joke? =) Or did I not understand that you understood that it was a joke, or did you not understand that I understood that you understood that I understood or did...

**P-funk** · 10-25-2004, 08:48 PM

I think it is a pretty good routine. I have been using a similiar one myself and I have seen amazing improvements over the past couple of weeks!!

sabre81 · 10-25-2004, 09:44 PM

its a great routine...... maybe once every 3 months for the shock factor.

wtfzor · 10-25-2004, 09:59 PM

Quote:

Originally Posted by Ahhhnold

This routine is guaranteed to make you grow:

Day 1 / Day 3/ Day 5

Chest/legs/calves/abs

8 sets flat bench press
8 sets flat db press
8 sets incline bench press
8 sets incline db bench press
8 sets flat flyes
8 sets incline flyes
8 sets cable cross overs

12 sets squats
12 sets front squats
8 sets superset leg extensions with leg press
8 sets lunges
12 sets SLDL
8 sets ham curls

20 sets donkey calf raises
20 sets standing calf raises
20 sets seated calf raises

50 sets ab crunch

Day 2 / Day 4 / Day 6

back/shoulders/arms/forearms

12 sets deadlifts
8 sets T-bar rows
8 sets pull up/pull downs
8 sets barbell rows
8 sets one are rows

8 sets behind the neck press
8 sets barbell press
8 sets db press
6 sets lateral raises
6 sets front raises
6 sets bent rear delt raises

8 sets barbell curls
8 sets wide grip barbell curls
8 sets hammer curls
8 sets seated incline alt curls

8 sets skull crushers
8 sets rope pushdowns
8 sets reverse grip pushdowns
8 sets french press

20 sets barbell wrist curls
20 sets reverse barbell wrist curls

Rest on day 7 , then repeat.

how did you find my routine??

oh btw, you missed dips on chest day.
I also do preachers curls for my biceps.

myCATpowerlifts · 10-25-2004, 10:54 PM

if you do 1 rep for every set then it would be ok

WilliamB · 12-04-2004, 01:42 PM

Quote:

Originally Posted by I Are Baboon

This routine is terrible because there are no decline bench presses involved.

Is that all thats wrong with it? Joking.

WilliamB · 12-04-2004, 01:44 PM

I think for me it would possibly and I emphisize possibly if I cut the reps from most of the lifts that call for 8 sets if I cut it down to 4 sets.

Johnnny · 12-04-2004, 07:32 PM

I've commented this routine before, & all I can say is this guy must be joking.

Anyone who does that routine for more than a week will burn out & overtrain for sure.

Randy · 12-04-2004, 07:34 PM

That has to be a joke Johnnny

Quote:

Originally Posted by Johnnny

I've commented this routine before, & all I can say is this guy must be joking.

Anyone who does that routine for more than a week will burn out & overtrain for sure.

Johnnny · 12-04-2004, 07:52 PM

Randy I'm sure it is a joke.

But who would take the time to write out such a ridiculous routine?

10-22-2004, 01:54 AM	#1
Ahhhnold governator Join Date: Oct 2004 Location: Kollyfornia Posts: 63	Top Secret Routine This routine is guaranteed to make you grow: Day 1 / Day 3/ Day 5 Chest/legs/calves/abs 8 sets flat bench press 8 sets flat db press 8 sets incline bench press 8 sets incline db bench press 8 sets flat flyes 8 sets incline flyes 8 sets cable cross overs 12 sets squats 12 sets front squats 8 sets superset leg extensions with leg press 8 sets lunges 12 sets SLDL 8 sets ham curls 20 sets donkey calf raises 20 sets standing calf raises 20 sets seated calf raises 50 sets ab crunch Day 2 / Day 4 / Day 6 back/shoulders/arms/forearms 12 sets deadlifts 8 sets T-bar rows 8 sets pull up/pull downs 8 sets barbell rows 8 sets one are rows 8 sets behind the neck press 8 sets barbell press 8 sets db press 6 sets lateral raises 6 sets front raises 6 sets bent rear delt raises 8 sets barbell curls 8 sets wide grip barbell curls 8 sets hammer curls 8 sets seated incline alt curls 8 sets skull crushers 8 sets rope pushdowns 8 sets reverse grip pushdowns 8 sets french press 20 sets barbell wrist curls 20 sets reverse barbell wrist curls Rest on day 7 , then repeat.

10-22-2004, 02:05 AM	#2
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Can you say, "overtraining"
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

10-23-2004, 12:12 PM	#7
vishwanthar Registered User Join Date: Sep 2004 Posts: 4	its ridiculous.
vishwanthar Registered User Join Date: Sep 2004 Posts: 4

10-23-2004, 12:25 PM	#8
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	Hey, variety in all things. Just ask John H.
	My IronMag Journal

10-23-2004, 03:25 PM	#9
berealjohn Registered User Join Date: Oct 2004 Location: NC Posts: 28	This routine is bi daily right....LMAO. This is cazy dude if u'r body requires this much training...u might need to consider another sport something along the lines of shuffle board or checkers , etc. To determine your overload requirements u should first learn u'r body type. Easy gainer ( fast twitch fiber ) - - -hard gainer (slow twitch fiber ) . Using each lift determine how many times u can do 80 % of u'r 1 rep max. If u can only do 6 reps or less of u'r 80% max ...u'r an easy gainer. above 6 reps u'r a hard gainer. The further out this values, the up or down is your ability to gain mass! U can find u'r 1 rep max without maxing using this formula at any rep range. Using any amount of weight you desire and do as many reps as possible. Mulitply number of reps by .033, this will give u u'r conversion factor drop from a 100% or (in other words 1 rep max). Now divide the amount of weight done by u'r conversion drop this will give u u'r one rep max without maxing and risking injury. Example 100lbs bench for 10 reps. 10reps X's .033 = 33% drop from 100%., meaning u can bench 33% of u'r (100% or 1 rep max ) Take 100% subtract 33% = 67 % conversion factor drop. Now divide 100lbs by 67%, this gives 149 lbs. This is u'r 1 rep max. It works at any rep range. hard gainers need more volume and higher reps and sets every 3 or 4 days , easy gainers need lower volume with less reps and sets every 5-7 days. Work each body part according to it's type of decovery ability. Anything outside of these perimeters are NOT PRODUCTIVE and WASTE of TIME! Your training is a science Bro, not playing grab ass. ************************************************ ******** work smarter not harder! Last edited by berealjohn : 10-23-2004 at 03:54 PM.

10-22-2004, 02:11 AM	#3
Ahhhnold governator Join Date: Oct 2004 Location: Kollyfornia Posts: 63	WEIDER

10-22-2004, 02:37 AM	#4
Ahhhnold governator Join Date: Oct 2004 Location: Kollyfornia Posts: 63	This is my high volume thread!!! congregation please be seated and open your prayer guides (flex mags) to 'blood volume training' p. 666 let us pump now weider disciples WEIDER MENTZER

10-22-2004, 05:13 AM	#5
Uzi9 Member Join Date: Aug 2004 Location: England Posts: 394	You call your self Ahhhnold....your a FAKE like padded bra... Arnold bows down to no man, not even Wielder! but only to the women....EATING IS NOT CHEATING

10-25-2004, 10:43 AM	#10
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	Is this Ahhhnold guy for real? I have a few questions 1st are you on serious anabolics/GH with a routine like this? 2nd how old are you? 3rd Are you trying to make everyone shrink?

10-25-2004, 10:46 AM	#11
I Are Baboon pedal pedal pedal Moderator Join Date: Mar 2001 Location: Beerville Posts: 11,002 Photos: 10	This routine is terrible because there are no decline bench presses involved.

10-25-2004, 04:04 PM	#15
BigDyl Elite Kiki Elite Member Join Date: Jun 2004 Location: Securityland Posts: 15,736 Photos: 2	Thats the most hilarious post I've ever read...

10-25-2004, 07:38 PM	#16
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	LOL.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

10-25-2004, 07:46 PM	#17
JJJ Registered User Join Date: Oct 2003 Location: Under your bed Posts: 1,146	And with that low amount of sets, resting 1 a week is to much.

10-25-2004, 07:48 PM	#18
JJJ Registered User Join Date: Oct 2003 Location: Under your bed Posts: 1,146	And berealjohn did you not understand that it was a joke? =) Or did I not understand that you understood that it was a joke, or did you not understand that I understood that you understood that I understood or did...

10-25-2004, 08:48 PM	#19
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	I think it is a pretty good routine. I have been using a similiar one myself and I have seen amazing improvements over the past couple of weeks!!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-25-2004, 09:44 PM	#20
sabre81 mmmm weights.. Join Date: Nov 2002 Location: Western New York Posts: 386	its a great routine...... maybe once every 3 months for the shock factor.

10-25-2004, 10:54 PM	#22
myCATpowerlifts Registered User Join Date: Jan 2004 Location: The lone star state Posts: 6,261 Photos: 2	if you do 1 rep for every set then it would be ok

12-04-2004, 01:44 PM	#24
WilliamB Registered User Join Date: Nov 2004 Location: Chicago Posts: 703	I think for me it would possibly and I emphisize possibly if I cut the reps from most of the lifts that call for 8 sets if I cut it down to 4 sets.

12-04-2004, 07:32 PM	#25
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	I've commented this routine before, & all I can say is this guy must be joking. Anyone who does that routine for more than a week will burn out & overtrain for sure.

12-04-2004, 07:52 PM	#27
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	Randy I'm sure it is a joke. But who would take the time to write out such a ridiculous routine?

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