BigDyl's Workout Plan

**BigDyl** · 06-04-2006, 10:09 PM

True Story, so I have been cutting forever now, and still haven't reached my bf goal. Fufu created this Workout for me because I'm getting pathetically weak, and probably need to switch things up. So he gets 100% credit.

Critique and Disuss.

Week I

Upper:
Bent rows(pronated grip) – 3x8
Wide grip pulldowns – 3x6
Curl variation – 2x8

Flat bench press – 3x8
Military press – 2x6
Dips(bw or weighted) – 2x6
Skull crushers 2x8

Lower:
Deadlift variation – 3x6
Front squat – 3x6
DB walking lunges(medium extension) – 2x8

Leg extension – 2x10
Leg curl – 2x10

Calve raises – 3x20

Core/Accessory:
Turkish getups 3x?
Hanging straight leg raises – 2x?
Strict Swiss ball crunches – 3x?

Static holds – 3x20 seconds(use a weight that you will come within 5-10 seconds of failure of)
Behind back barbell wrist curls – 3 sets(dropset, one right after another)x15 repeat twice with the appropriate RI.

Machine calf raises – 4x15 (60 seconds RI) Play around with the angle of your toes to find what position works best.

Week II:

Upper:
Incline BB bench press – 3x6
Flat DB bench press – 3x8
Bent over rope overhead triceps extension – 2x10
DB lateral raises – 2x10

Medium grip chin ups – 3x8
DB leaning rows – 3x8
Reverse flies – 2x8

Lower:
Back squats – 4x4
Romanian deadlifts – 2x6
Singled legged leg press(or DB step-ups) – 2x8
Hyperextensions(bw or weighted) – 2x8
Machine Calve raises – 3x10

Core/Accessory:
Weighted incline situps – 3x12
Supinated cable knee pulls – 3x15
DB Farmer’s walks – 3 sets at whatever length you feel comfortable with
Remember to keep the shoulders and back upright while doing these.
Leg press machine ankle extension – 3x12

**fUnc17** · 06-04-2006, 10:30 PM

theres no real problem with it... i'd probably kick the leg ext. and leg curls and put a unilateral movement like 1 legged db deads and/or pistols in there... but i think its overly complicated for no real reason?

theres lots of things you can do, i like to simplify things alot more. Right now im doing something like this:

upper strength/lower power
lower strength/upper power
total body

after that cycle is done and i finish unloading i'm going to do something like this...

Push
back/front squats - 3x4-6
flat/incline bench press - 3x6-8
Military Press - 3x6-8
Weighted Dips - 3x10
calves - 2x15-20

Pull
Deadlifts - 3x3-5
Barbell Row - 3x6-8
Pullups - 20 total, weighted, as many sets as it takes
Barbell curls - 3x10
Abs - 2x12-15

KETTLEBELLS - (A)
Circuit of some kind, still havent decided what will go here

KETTLEBELLS - (B)
Movement within stillness
Front step, Back step - 2x10 weighted in guard position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Lateral shuffling - 2x10 weighted in guard position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Lateral weaving - 2x10 weighted in guard position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Lateral weave and shuffle combo - 2x10 weighted in guard position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Dragon Twisting - 2x10 weighted in guard position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed

Dynamic Balance
1 Leg dual KB Deadlift w/ back kicks, front kicks, and jump switch. - 3x10
KB front kicks - 2x10 weighted in guard position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Pistols - Pick total number, similar to pullups. Reach the number in however many sets it takes. each leg, assisted if neccesary, add weight if neccesary

order will go as follows... KB/off/Push/off/Pull/off/off

every week i will pick either squat/bench/dead and do 3x3 with 90% of my 1RM and alternate the next week, so i'm still increasing strength in the big 3

same weight on all sets within every movement

**CowPimp** · 06-05-2006, 11:42 AM

I say throw in more pulling. I know everyone is probably tired of hearing that from me, but everyone likes to do more pressing! It just isn't generally a good idea in the long run for your shoulder health. You also have to take into consideration your daily life, which usually consists of putting yourself into positions where you maintain poor posture and perform activities so anteriorly throughout the day such that you need to counteract this.

That looks pretty good for the most part though.

**fufu** · 06-05-2006, 02:24 PM

Best workout I've ever seen, lawl.

**fufu** · 06-05-2006, 02:27 PM

I did put more ab oriented stuff in there than I do myself, actually, I don't do any at all. Since Bigdyl gave me some requests I taylored it a bit differently towards him, although I think it is fairly simple. I guess I forgot to balance the pushing and pulling.

**BigDyl** · 06-05-2006, 03:04 PM

True Story

**MyK** · 06-05-2006, 04:19 PM

b+

**BigDyl** · 06-06-2006, 11:14 AM

Originally Posted by MyK

b+

Gee Whiz, thanks coach MyK.

**BigDyl** · 06-06-2006, 04:11 PM

bump

Thread: BigDyl's Workout Plan

Thread Tools

Display

BigDyl's Workout Plan

Similar Threads

Workout plan

My workout plan

Workout Plan

Looking for a 3 Day Workout plan

Magazines meal plan and workout plan

Posting Permissions