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[ShnouzedUp]

Good change up routine incorporating supersets i like to use is
m- chest/back
t- quads/hams/calves
w-off
th - shoulders/traps/calves
f- bi/tri/forearms

[ShnouzedUp]

how many weeks you do that routine shit there???

once every 8 weeks

[novastepp]

and you freaking do hypers after deads? u feel a terrible pump from that shit?

[juiceboxxx]

you ever done chest/back before... do em in superset fashion...

Bench
Lat Pulldowns

Flys
Rows

Inclines
Deads

Pec Deck
Hyperextension

SWOLE!

nope and never will
i like to stick to the same 2 body part movements liek chest tris, back bris, shoulders traps etc...

[novastepp]

once every 8 weeks

so you will do it just for 1 week every 8 weeks.

[JohnboyF]

But sometimes if u switch it juice... U will get good growth in tri's becasue u can hit them harder by doing chest and tri. ur tri's do get strained. But doing bi/tri u can hit them a bit harder.. But thats just me..

[juiceboxxx]

Monday: Legs + Calves
Tuesday: Chest + triceps
Wednesday:OFF
Thursday: Back + Biceps + Forearms
Friday: Shoulders + Traps
Saturday: Abs
Sunday: OFF

[JohnboyF]

I do an exhuastion program ever 4 weeks...weeks 1-3 schedule posted above week 4 exhuastion then repeat

[novastepp]

shnouzed if u have the routine on your comp could u send it to me or somethin. id like to know what exercises you use to isolate those body parts. ive heard of doing a routine like that, but could never get a good plan on my own.

[ShnouzedUp]

so you will do it just for 1 week every 8 weeks.

yea, just as a shock

[novastepp]

I do an exhuastion program ever 4 weeks...weeks 1-3 schedule posted above week 4 exhuastion then repeat

exhaustion consisting of what?

[juiceboxxx]

But sometimes if u switch it juice... U will get good growth in tri's becasue u can hit them harder by doing chest and tri. ur tri's do get strained. But doing bi/tri u can hit them a bit harder.. But thats just me..

yeah I know but mehh

what gym do u go to bro?

I want to sign up at premier fitness at v.p and danforth

[ShnouzedUp]

and you freaking do hypers after deads? u feel a terrible pump from that shit?

yea there are times where i can barely turn my body specially on dbol .. good lord

[juiceboxxx]

heres mine. dont always follow it but mehh


Training/Work Out Schedule

Body Parts/Day

Monday: Legs + Calves
Tuesday: Chest + triceps
Wednesday:OFF
Thursday: Back + Biceps + Forearms
Friday: Shoulders + Traps
Saturday: Abs
Sunday: OFF

Work out Procedure/Routine Method

Monday: Legs + Calves

- Stretch
- Superset: Leg extensions/hanstring curls: 3 sets.............20 reps
- Squats:........................................... .......................3 sets.............20 reps

- Seated calf raises:........................................... ...3 sets.............20 reps
- Standing calf raises:..........................................3 sets.............20 reps
- Stretch

After a Month replace this with the squats....

Squats: .................................................. ...................4 sets.............8 reps
Stiff legged deadlift:......................................... ......4 sets...........10 reps
Leg press:............................................ ....................4 sets............15 reps
- Feet narrow at the bottom of the footplate
- Heavy weight, you should want to stop around 10

Tuesday: Chest + Tri's

- Stretch
- Incline Bench:............................................ ...........3 sets..............6-8 reps
- Bench:............................................ ....................... 3 sets..............6-8 reps
- Flyes:............................................ ..........................3 sets..........10-12 reps
- Pec-deck:............................................. .................3 sets..........10-12 reps

- Rope pulldown:......................................... ..........2 sets................20 reps
- Skull-crusher:.......................................... .............3 sets..........10-12 reps
- Close-hand bench:............................................ .3 sets..........10-12 reps
- Stretch


Wednesday: Off Day


Thursday: Back + Bi's

- Stretch
- Close-hand pulldowns:................................... 3 sets..............6-8 reps
- T-bar rows:............................................. ..............3 sets...............20 reps
- Bent-leg deadlift:.....................................4 sets.......10, 10, 8, 8, 6 reps

- Straight-bar curls:............................................ .4 sets..........10-12 reps
- Hammer curls:............................................ ........3 sets..............6-8 reps
- Stretch


Friday: Shoulders +Traps

- Stretch
- Bent-over Lateral raises:...........................3 sets.......15, 15, 10, reps
- BB Military Press:........................................3 sets...................6-8 reps
- DB Milirary Press:........................................3 sets...................6-8 reps
- Front lateral raises:......................................3 sets..............10-12 reps
- Inclined Rear lateral raises:.......................3 sets..............10-12 reps
(Either do BB & DB every month)

- BB Close-hand shrugs:.......................3 sets...... 30, 30, 20, 20 reps
- BB Reverse-hand shrugs:..........................3 sets...................20 reps
- Stretch


Saturday: Abs

- Stretch
- Superset: Broomstick twists:...........3 sets...............20 reps/each side
- Superset: Side-bends:........................3 sets..............20 reps/each side
- Superset: Hanging leg raises:..........3 sets..............20 reps/each side
- Superset: Reverse leg raises:...........3 sets..............20 reps/each side
- Superset: Weighted Crunches:........3 sets..............20 reps/each side
- Superset: Wrestling Crunches:........3 sets..............20 reps/each side

- Stretch

Sunday: Off day

[novastepp]

interesting...

[ShnouzedUp]

shnouzed if u have the routine on your comp could u send it to me or somethin. id like to know what exercises you use to isolate those body parts. ive heard of doing a routine like that, but could never get a good plan on my own.

I do a variation of HIT the rest of the time.. cept its 6 on 1 off.. with only 3 exercises each session.. then every 8 weeks i'll switch to supersets and mix everything up for a week or 2

[novastepp]

your routine is pretty standard.

[novastepp]

I do a variation of HIT the rest of the time.. cept its 6 on 1 off.. with only 3 exercises each session.. then every 8 weeks i'll switch to supersets and mix everything up for a week or 2

so 6 weeks HIT variation. 1 week off completely. then 2 weeks back on then the shocker, then 3 weeks back on HIT then another week off? that looks and sounds confusing as shit, i ****ed it up.

[JohnboyF]

exhaustion consisting of what?

Right now im doing 6-8 reps weeks 1-3 then every 4th week i do ten reps example


For Back.....Bi

Lat pull down 3 sets.... cut the wait by one plate till nothing is left thats 1 set rest 30 seconds ( thats one set) repeat

Wide Row 3 sets cutting weights sets of ten dropping till nothing rest 30 then go again

Hypers same thing

Bi-curl machine 3 sets same thing....

Hammer Curls (rope) 3 sets same thing

[novastepp]

and what are your rep schemes? i go 5,12,8. but i do a lot of work i think. maybe too much.

[ShnouzedUp]

so 6 weeks HIT variation. 1 week off completely. then 2 weeks back on then the shocker, then 3 weeks back on HIT then another week off? that looks and sounds confusing as shit, i ****ed it up.

u had me confused

no
1-8 HIT
9-10 Shock
week 11 - off
repeat

usually like that

[novastepp]

hmmm, i might throw in an exhaustion day after my max effort days...

[JohnboyF]

10 10 10 u gooda keep trying to get ten till no more plates are down for each set.. but u cant near the 2-3 set b/c ur fried.... i can send u the xcel file. nova

[juiceboxxx]

your routine is pretty standard.

standard works for me

[JohnboyF]

Juice..... I got to rhinos 2 min from my house walking..Premier is really good gym. My friend goes there ..Major hotties there...

[ShnouzedUp]

when i bulk this winter im gonna do somethin completely different. dunno what yet.. but im thinking its gonna have a lot of volume, after all im gonna be on A LOT of gear hhaha

[novastepp]

ok thanks shnouzed. im doing sorta the same then.

[ShnouzedUp]

ita prolly be eod training too

[novastepp]

when i bulk this winter im gonna do somethin completely different. dunno what yet.. but im thinking its gonna have a lot of volume, after all im gonna be on A LOT of gear hhaha

in teh spring i did a big volume training routine. 8,6,4. and i had great growth off of it. but i noticed when u stop, you lose strength (not size so who really gives a shit) because u never hit a high rep variation.

[ShnouzedUp]

i dunno i have a while to figure it out.. im in pct right now and it blows ass..

[juiceboxxx]

Juice..... I got to rhinos 2 min from my house walking..Premier is really good gym. My friend goes there ..Major hotties there...

which location does he go to?

[novastepp]

freaking -a-

[JohnboyF]

Premier on Islington

[novastepp]

should i go for thsi girl or not? damn ive been bitching about it for 2-3 weeks i think.

[novastepp]

no idea.... i might.

[juiceboxxx]

Premier on Islington

nice bro

they are cheap and evry clean. http://premierfitness.ca/club-toront...rth/index.html

its $400/year $30 month which isnt bad at all. This location is 24/7 which is good for me cuz i work night shifts.

[novastepp]

not a big fan of being single to be honest. but i dont like bad relationships. they could be so easy, but people have to make them hard.

[novastepp]

well ima change and go do shoulders i guess.

[JohnboyF]

nice bro

they are cheap and evry clean. http://premierfitness.ca/club-toront...rth/index.html

its $400/year $30 month which isnt bad at all. This location is 24/7 which is good for me cuz i work night shifts.

mines 24/7 to premier is good very clean and alot of machines but sometimes alot off ppl but their space is good

[juiceboxxx]

not a big fan of being single to be honest. but i dont like bad relationships. they could be so easy, but people have to make them hard.

being single isnt bad sometimes but I agree if your in a relationship make sure its a good one