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  1. #1
    PurePower is offline Senior Member
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    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

  2. #2
    bigol'legs's Avatar
    bigol'legs is offline Quadzilla
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    man your just postin all over the PLACE!!!

  3. #3
    mass junkie's Avatar
    mass junkie is offline banned
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    After seeing that new pic of your back.....I was going to ask you for your routine......thanks for posting it up bro....looks good bro.....

  4. #4
    PurePower is offline Senior Member
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    lol........yea im trying to get 2 or 3 routeins so i can switch **** up.............thanks a lot for the routein you gave me i will definatly be using it

  5. #5
    bigol'legs's Avatar
    bigol'legs is offline Quadzilla
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    Quote Originally Posted by PurePower
    lol........yea im trying to get 2 or 3 routeins so i can switch **** up.............thanks a lot for the routein you gave me i will definatly be using it
    no prob man.. when my carpotunnel clears up ill post some more for ya

    I usually keep shoulders a one exercise per head and a total one... so 12-16 sets for shoulders.

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