Training routine
Day one: Chest&Tri’s
Chest. A.M
Incline DB press 5 sets (final set is a ‘rep out’)
Flat DB press 4 sets
Incline BB press 3 sets
Incline flyes 3 sets
Wide push ups 2 (rep out sets)
P.M Triceps
Close grip BP. 5 sets (final set is a ‘rep out’)
Dips 4 sets
C-bar Overhead extensions 3 sets
Pushdowns 3 sets
Close push ups 2 set (rep out sets)
Day two: Quads&Hams
AM: Quads
Squats 6 sets. (final set is a ‘rep out’) *puke*
Leg press 4 sets
Leg extensions 6 sets
Leg extensions 2 sets (rep out)
PM: Hams
Deadlifts 8 sets (light)
Seated ham curl 6 sets (final set is a ‘rep out’)
Day 3
Delts&calves
AM: Delts
Seated mil press 5 sets (final set is a ‘rep out’)
Seated BD press 4 sets
Lateral Raises 3 sets
Bent over raises 3 sets
Seated DB press 2 sets (rep out sets)
PM calves
Standing calf raises 7 sets (final set is a ‘rep out’)
Seated calf raises 7 sets (final set is a ‘rep out’)
Day 4
Back en’ Bi’s
AM Back
Deadlifts 4 sets
Pull-ups 4 sets (all sets to failure)
T-bar rows 4 sets
One arm DB rows 3 sets
Seated machine rows 2 sets (rep out set)
PM: Bi’s
Standing barbell curls 4 sets
Seated DB curls (alt) 4 sets
Preacher curls 3 sets
21’s 2 sets
Day 5
Traps and forarms
AM: (whole workout)
Barbell behind the back shugs 4 sets
DB shugs (kneeling) 4 sets
Forearms
Barbell Wrist curls 5 sets (final set rep out)
Reverse wristcurls 5 sets (final set rep out)
Rest two days and repeat.
Sets and reps explained.
My work sets are not to failure. After a 2-3 set warm up of the muscle being worked with a ‘light’ compound movement, usually the 1st exercise I’m doing, with ½ the weight of the 1st work set. For the 1st set I use a weight that I can get say 8-10 reps with but only do 6 reps, I keep the rep range the same but increase the weight.
Example: Chest
Warm-up
Exercise: Incline DB press
Set one 80 lbs 6 reps
Set two 90 lbs 6 reps
Set three 100lbs 6 reps
Set four 110 lbs 6 reps
The ‘rep out set’ is where I induce muscle failure.
A weight that is roughly 40-60% of the weight of the final work set is used. In this example it’s 45-65 lbs. I’ll use this weight to do as many reps as I can to induce muscle failure. Twice. Then I’m done. A ‘rep out’ may also be done at the end of any particular exercise if I feel like it.
I don’t believe in ‘overtraining’ just under eating and not getting adequate rest.
I get enough rest and my marco-nutrient intake is up to par 90% of the time. I’ve been out of the gym for a while and I’m now motivated, recharged and ready to go.
Priority body parts Legs, Back, Bi’s and calves IMO weak
Tri’s ok, chest good, delts………..well due to genetic factors my delts tend to get errrrrrr a little ahead of my other upper body parts. I’ve got 17’ arms and when I was at the top of my training prime a few months ago my delts made em look like 13’.
Nark will be able to give me (and you) a much more objective look at my physique if he posts here.
That’s it did I miss anything?
Reply With Quote
Originally Posted by chest6
