OK let me give ya some background here.. BELIEVE IT OR NOT i have received a boat load of PMS for "Whats your training Split" or "What excercises do you do" usually i ignore these because WHAT i do is COMPLETELY HONED for ME MYSELF and I
right now im dieting and i need as many resistance training sessions as possible to maintain higher metabolic rate.
i keep weights light.. because god hates me and made my joitns outta twine and glass..plus high volume is realitivley new training style for me as i have always gone HEAVY and for strength so in all honsty im responding amazingly well to it. So w/o further adue
Training Day 1
-Leg Press 4-5 sets working up in weight staying between 15 and 8 reps
-Front Squats same protocol as above
-DB curls 5 sets, 15 reps on first couple sets… gradually increasing weight
and lowering reps to 8 or so
-Leg extension 3 sets of 20 though I usually fail out at around 16 reps or so.
My hams and glutes are far more developed than my quads (this is from strong man training and pulling chains and sleds) so every now and then I will incorp some DB SLDL’s to blast my hams but for the most part my hams will grow from just doing cardio.
Training Day 2
-Wide chest press on Hammer strength machine 5-6 sets 20-10 reps respectively (more of warm up, I gotta baby my pecs)
-Cable flys from top pullies 3-5 sets aim for 12 reps OR 1arm Cable Scoops from bottom pully depends how perky I want my titties to be. I do 1 arm on scoops so I kan bring the cable farther across my body and really squeeze my inner pec.
-Dips 5x failure body weight (this is my bread and butter for my pecs)
-3-5 sets of iso tri extension aiming for around 20 reps per set… pretty fast pace maintaining constant tension on tri.
Will take 1-2days off here depending on what my body tells me.
Training Day 3
-Corner T Bar Rows 5 sets 15-8 reps respectively then a drop set/burnout
-Hammer strength high row or Cable pull down(which ever is open) 3sets of 12
-DB hammer curls 3 drop sets i.e. 55’s for 10 then 35’s for 10 right after = 1 set
Sometimes.. if I finish fast and theres a hot chick in there I will hang around and do shrugs for grip strength.. I usually grap the 80lb DB’s wrap towels around the handles and goto town for bout 15-20 reps for 3 sets (makes for arms SMOKE plus gives traps a nice pump so I look bigger than I really am.. hasn’t got me laid yet but my fingers are crossed!)
Training Day 4
-Front Military 5-6 sets increasing weight starting around 15reps and ending on 8 sometimes i do a 3 phase drop set on last the last go if i have a spotter
i.e. 275x8, 225x8, 185x6(if im not completely outta gas).
-Front lateral raises 3 sets 12 (some times if im feeling froggy I will do these between sets on military)
-Side lateral raises 3 sets 12
-Rope Cable Tri Ext 3sets of ~12 I gradually increase weight w/ each set so the reps do seem to decrease
Might take 1 day off .. might take 2 days off depends on how long body wants to rest.
Then i will wash rinse and repeat.. occasionaly if im getting ample rest i might not take a day off when im suppose though this is rare.
im dieting right now so im doing cardio in the AM, pwo, and before bed.
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Originally Posted by PACHA
