I was raised on volume training and have tried all sorts of programs but I always seem to gravitate back to the basics I learned in the beginning. There have been modifications like reduced volume but this is essentially my routine today.
Chest/Shoulders/Abs/Cardio
Incline bench 4-8 sets, 8 reps
Pec Dec or cable crossovers 4 sets, 8 reps
Military db presses 4 sets, 8 reps
Lateral db raises 4 sets, 8 reps
Ab crunches 3-4 sets,
Back/Cardio
Seated rows 4 sets, 8 reps
Wide grip cable pulldowns to the chest 4 sets, 8 reps
Barbell Shrugs 4 sets, 15 reps
Hyper-extensions 4 sets, 15 reps
Rear delts on a pec dec machine 4 sets, 8 reps
Legs/Abs
Squats or Leg Press DC style
Leg extensions DC style kinda
Standing or seated calf raises 4 sets, 15 reps
Ab crunches 4 sets
Arms/Cardio
Cable push downs 4 sets, 8 reps
Behind the neck db extensions 4 sets, 8 reps
Machine extensions 4 sets, 8 reps
Standing curls 4 sets, 8 reps
Preacher curls 3 sets, 10 reps using 3 cams (very brief rest between sets-15 seconds)
Hammer curls 4 sets, 8 reps
This is a general template and excercises and rep ranges vary. Weight is increased every set so the first 2 sets are sometimes higher reps and act as warmups. Utter failure is the goal on sets 3 and 4 and then forced reps are employed. Rest between sets is kept to a minimum. Tempo is changed from explosive to slow at random times. Cardio is limited while bulking and extended when cutting.
Mid January I was 250lbs and decided to cut. I was fat and not very consistant in the gym due to life with a newborn in 2010. I want abs and hold some decent mass at the same time. I am 43 years old and on about a gram per week. I will post some recent sessions.
Chest/Shoulders/Abs/Cardio
Incline bench 4-8 sets, 8 reps
Pec Dec or cable crossovers 4 sets, 8 reps
Military db presses 4 sets, 8 reps
Lateral db raises 4 sets, 8 reps
Ab crunches 3-4 sets,
Back/Cardio
Seated rows 4 sets, 8 reps
Wide grip cable pulldowns to the chest 4 sets, 8 reps
Barbell Shrugs 4 sets, 15 reps
Hyper-extensions 4 sets, 15 reps
Rear delts on a pec dec machine 4 sets, 8 reps
Legs/Abs
Squats or Leg Press DC style
Leg extensions DC style kinda
Standing or seated calf raises 4 sets, 15 reps
Ab crunches 4 sets
Arms/Cardio
Cable push downs 4 sets, 8 reps
Behind the neck db extensions 4 sets, 8 reps
Machine extensions 4 sets, 8 reps
Standing curls 4 sets, 8 reps
Preacher curls 3 sets, 10 reps using 3 cams (very brief rest between sets-15 seconds)
Hammer curls 4 sets, 8 reps
This is a general template and excercises and rep ranges vary. Weight is increased every set so the first 2 sets are sometimes higher reps and act as warmups. Utter failure is the goal on sets 3 and 4 and then forced reps are employed. Rest between sets is kept to a minimum. Tempo is changed from explosive to slow at random times. Cardio is limited while bulking and extended when cutting.
Mid January I was 250lbs and decided to cut. I was fat and not very consistant in the gym due to life with a newborn in 2010. I want abs and hold some decent mass at the same time. I am 43 years old and on about a gram per week. I will post some recent sessions.
