help with BB routein.....
here is my current light-medium week:
big'ol has just given me an awesome routein for BBing.....I was just curious if anyone else is willing to convert this powerlifting routein into a good cutting routein. I need all the help i can get im new to the BB world
Monday- Shoulders-
1st set- Dumbell press.....3sets 6-8reps-HEAVY(Alternate between Machine dumbell press every 3-4 weeks)
2nd set- Arnold presses 3x6-8......HEAVY
3rd set....... Uprightrows 4x8 HEAVY I.E.......135-155-165
4th set......... Rear Delts on fly machine(reverse) 3x8-10 HEAVY
5th set......Incline shoulder press machine 3x8 HEAVY
ABS every day heavy
Tuesday- Back- Bies
Warmup on bike for 5 min
1st set Deadlift(this is the weight i use, so you will have to customise)
1st set: 135x10-------225x6-------316x6-----405x6-----495x5--------545x3
Romanian Deadlifts: 315x6-------385x5---------445x5
Close Grip lat pulldowns: STRICT 3sets 6-8 reps HEAVY use straps......i use stack
One armed rows......i use 2 sets with the 100's then one set with the 150'sx6
T-Bar- ........i start with 225x6-275x6- 316x6
ABS HEAVY
Wensday- OFF
Thursday bench
(this is what i usually do in the off season stay at 5 reps)
Flat Bench
start out with the bar for 15 reps
135x10----225x6-----295x5----335x5-----375x5------425x5
Decline Bench(CLOSE GRIP)-----
315x5---365X5-----395X5
INCLINE(Machine)
375x5----400x5------500x5
Dips((Weighted)
12 reps
45lb plate 8 reps
100lb plate 5-6 reps.......MY tries are starting to go
Tricep push down
8 reps with stack.......45lb plate with stack 6 reps......90lbs with stack 6 reps
Skull crushers
135x8-------145x8-----155x8
ABS HEAVY
Friday-Legs
warmup on bike for 5 min
Squat:
135x8-10----135 again for 8-10----225x6-------315x6-----405x6-----495x5-----545x5------585x3
Leg Press:
700 warmup----800x10----950x8----1200x6
Hamstring curls
3x8...whatever weight feels comfortable
Calf machine::
what ever weight feels comfortable.....also depends on the type of machine
Shrugs:
315 warmup-----405x8-----495x8----585x6------675x6
Dumbell shrugs:
100'sx8-----150'sx8-----150'sx8
