Day 1 - Back and Biceps
Deadlifts: 3-4 working sets
Pullups: 50 Reps in as few Sets as Possible
T Bar Rows: 3 ? 10 (with a 2 second pause in the contracted position)
Cable rows: 3 ? 12
Dumbell pullovers: 3 ? 12
Heavy barbell curls: 3 ? 8-10
Seated alternating dumbell curls: 3 ? 6-10
Reverse curls: 2 ? 10-12
Day 2 - Chest and Triceps
Incline dumbell bench: 3 ? 6 or 10
Flat dumbell bench : same rep as incline
Weighted dips: 3 ? 8
Fly's: 1-2 sets for a good stretch
Close grip bench: 3 ? 8-10
Ez Curl Skullcrushers: 3 ? 10-14 (on slight decline bench)
Day 3 - Off
Day 4 - Legs
3-4 working sets of squats, reps of ~10,8,6
2-3 working sets of leg press, reps of ~8,6
1-2 working sets of leg extensions, reps of ~10
3 working sets of leg curls, reps of 6-8
3 working sets of stiff-leg deadlifts, reps of 4-8
calves - 2-3 working sets of each exercise, 6-8 reps for standing, 10-15 reps for seated
Day 5 - Shoulders
Seated DB presses: 3?10
Side lateral raises: 3?10
Bent over flyes: 3?10
Plate raises: 3 sets with 45 lbs plate
DB Shrugs: 3 sets of 12 reps with a 3 second squeeze at top
Day 6 - Off
Day 7 - Repeat
Note:
"3?10" means that after 1-2 warm-up sets with lighter weight I do 3 sets with heavy weight than I can lift approximately 10 times. 1-2 min rest between sets. I add a few pounds next workout, whenever I feel comfortable with current weight.
Waiting for you opinions mates.
Cheers
Deadlifts: 3-4 working sets
Pullups: 50 Reps in as few Sets as Possible
T Bar Rows: 3 ? 10 (with a 2 second pause in the contracted position)
Cable rows: 3 ? 12
Dumbell pullovers: 3 ? 12
Heavy barbell curls: 3 ? 8-10
Seated alternating dumbell curls: 3 ? 6-10
Reverse curls: 2 ? 10-12
Day 2 - Chest and Triceps
Incline dumbell bench: 3 ? 6 or 10
Flat dumbell bench : same rep as incline
Weighted dips: 3 ? 8
Fly's: 1-2 sets for a good stretch
Close grip bench: 3 ? 8-10
Ez Curl Skullcrushers: 3 ? 10-14 (on slight decline bench)
Day 3 - Off
Day 4 - Legs
3-4 working sets of squats, reps of ~10,8,6
2-3 working sets of leg press, reps of ~8,6
1-2 working sets of leg extensions, reps of ~10
3 working sets of leg curls, reps of 6-8
3 working sets of stiff-leg deadlifts, reps of 4-8
calves - 2-3 working sets of each exercise, 6-8 reps for standing, 10-15 reps for seated
Day 5 - Shoulders
Seated DB presses: 3?10
Side lateral raises: 3?10
Bent over flyes: 3?10
Plate raises: 3 sets with 45 lbs plate
DB Shrugs: 3 sets of 12 reps with a 3 second squeeze at top
Day 6 - Off
Day 7 - Repeat
Note:
"3?10" means that after 1-2 warm-up sets with lighter weight I do 3 sets with heavy weight than I can lift approximately 10 times. 1-2 min rest between sets. I add a few pounds next workout, whenever I feel comfortable with current weight.
Waiting for you opinions mates.
Cheers
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