LMAO,, I luv my journal title its really authentic. I wanna go up and beyond and take my bodybuilding to a whole new level. Alreadly one of the buffest S.O.B's In my whole school you can say I have the gentic's to build muscle. Wish I wasn't short but., that was the cards I was dealt.
My stat sheet of as today (8-7-04)
Name: Zac Massey (zac2013@hotmail.com)
Age:17
Height: 5'7
Weight: 164
BF %: 14
My routine and will change after 2-3 more weeks. Most people don't understand the differents from an basic and an advance routine. This is what you would call an advance program you need at least a year of intense workouts under your belt. If you notice I dont have any barbells except for squats in the whole workout reason being is that I switch from dumbells to barbells to get the most on making my muscle's adapt. All I hear on this website when I post a routine like this is too much volume. The reason my routine has so many exercises is my intensity level is off the chart and is not recommand for beginners.... and my workouts avg around 45-50 Mins..
Day 1
Chest: Set # Week 1 Reps Week 2 Reps
Machine Press/Fly 3 Sets 8-10 6-8
Incline DB Press(w/unward turn) 3 Sets 8-10 6-8
Incline DB Fly 2 Sets 10-12 8-10
Flat DB Fly 2 Sets 10-12 8-10
Hammer DB Press 3 Sets 8-10 6-8
Seated Cable Fly 2-3 Sets 10-12 10-12
DB Pull-overs 3 Sets 8-12 8-12
Day 2
Legs: Set # Week 1 Reps Week 2 Reps
Warm up(walking Lunges) 2 Sets
Squats 3 Sets 10-12 8-10
Machine Leg Curls 4 Sets 10-12 8-10
Leg Press(wide) 3 Sets 8-10 6-8
Leg Extension 3 Sets 10-12 8-10
Stiff Leg Deadlifts 3 Sets 8-10 6-8
Low Back Lifts(wide legs) 3 Sets 12+ 12+
Day 3
Back: Set # Week 1 Reps Week 2 Reps
Pull-ups(close grip) 3 Sets 8-10 8-10
Lat Pull-down(wide grip) 3 Sets 8-10 6-8
T-Bar Rows 3 Sets 8-10 6-8
Low Back Extensions 3 Sets 8-10 10-12
Seated Rows(wide grip) 3 Sets 8-10 6-8
DB Rows 3 Sets 8-10 6-8
Low Back Leg Lifts(close legs) 3 Sets 8-10 10-12
Day 4
Shoulders: Set # Week 1 Reps Week 2 Reps
Push Press 2-3 Sets 10-12 10-12
Shoulder Press/turn 3 Sets 8-10 6-8
Shrug Machine 3 Sets 8-10 6-8
45' Degree Raises 3 Sets 8-10 6-8
Latural Raises(isolaten)
Rear Delt Cable(pull-dows) 3 Sets 8-10 6-8
Frontal Plate Raises 3 Sets 8-10 6-8
Day 5
Arms: Set # Week 1 Reps Week 2 Reps
Steated DB Curls 3 Sets 10-12 8-10
Tripcep Push Down 3 Sets 10-12 8-10
Cable Bicep Curl 3 Sets 10-12 8-10
DB Kick Backs 3 Sets 10-12 8-10
Hammer Curls 3 Sets 10-12 8-10
DB Pullovers 3 Sets 10-12 10-12
Wrist Curls 3 Sets 8-10 8-10
Reverse Wrist Curls 3 Sets 8-10 8-10
Day 6 and 7 Off
Basic Movements (1 Rep Max) Not 100% Accurate its been awhile(1mth) since I did an test.
Bench - Around 300
Squat - Around 400
Deadlift - Around 540
My stat sheet of as today (8-7-04)
Name: Zac Massey (zac2013@hotmail.com)
Age:17
Height: 5'7
Weight: 164
BF %: 14
My routine and will change after 2-3 more weeks. Most people don't understand the differents from an basic and an advance routine. This is what you would call an advance program you need at least a year of intense workouts under your belt. If you notice I dont have any barbells except for squats in the whole workout reason being is that I switch from dumbells to barbells to get the most on making my muscle's adapt. All I hear on this website when I post a routine like this is too much volume. The reason my routine has so many exercises is my intensity level is off the chart and is not recommand for beginners.... and my workouts avg around 45-50 Mins..
Day 1
Chest: Set # Week 1 Reps Week 2 Reps
Machine Press/Fly 3 Sets 8-10 6-8
Incline DB Press(w/unward turn) 3 Sets 8-10 6-8
Incline DB Fly 2 Sets 10-12 8-10
Flat DB Fly 2 Sets 10-12 8-10
Hammer DB Press 3 Sets 8-10 6-8
Seated Cable Fly 2-3 Sets 10-12 10-12
DB Pull-overs 3 Sets 8-12 8-12
Day 2
Legs: Set # Week 1 Reps Week 2 Reps
Warm up(walking Lunges) 2 Sets
Squats 3 Sets 10-12 8-10
Machine Leg Curls 4 Sets 10-12 8-10
Leg Press(wide) 3 Sets 8-10 6-8
Leg Extension 3 Sets 10-12 8-10
Stiff Leg Deadlifts 3 Sets 8-10 6-8
Low Back Lifts(wide legs) 3 Sets 12+ 12+
Day 3
Back: Set # Week 1 Reps Week 2 Reps
Pull-ups(close grip) 3 Sets 8-10 8-10
Lat Pull-down(wide grip) 3 Sets 8-10 6-8
T-Bar Rows 3 Sets 8-10 6-8
Low Back Extensions 3 Sets 8-10 10-12
Seated Rows(wide grip) 3 Sets 8-10 6-8
DB Rows 3 Sets 8-10 6-8
Low Back Leg Lifts(close legs) 3 Sets 8-10 10-12
Day 4
Shoulders: Set # Week 1 Reps Week 2 Reps
Push Press 2-3 Sets 10-12 10-12
Shoulder Press/turn 3 Sets 8-10 6-8
Shrug Machine 3 Sets 8-10 6-8
45' Degree Raises 3 Sets 8-10 6-8
Latural Raises(isolaten)
Rear Delt Cable(pull-dows) 3 Sets 8-10 6-8
Frontal Plate Raises 3 Sets 8-10 6-8
Day 5
Arms: Set # Week 1 Reps Week 2 Reps
Steated DB Curls 3 Sets 10-12 8-10
Tripcep Push Down 3 Sets 10-12 8-10
Cable Bicep Curl 3 Sets 10-12 8-10
DB Kick Backs 3 Sets 10-12 8-10
Hammer Curls 3 Sets 10-12 8-10
DB Pullovers 3 Sets 10-12 10-12
Wrist Curls 3 Sets 8-10 8-10
Reverse Wrist Curls 3 Sets 8-10 8-10
Day 6 and 7 Off
Basic Movements (1 Rep Max) Not 100% Accurate its been awhile(1mth) since I did an test.
Bench - Around 300
Squat - Around 400
Deadlift - Around 540
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