My Routine "On"

[pmacdona51]

(I have put this up on this board to get some more responses)

Ok so i know i have posted a couple routines. I have been changin it up to see what kills me the most so when i started up my cycle there was no f*&^n around. Anyway here it is. I am gonna do this for a month and then i think switch to a westside routine more geared towards football as well as to help solidify gains etc.

Day 1 Chest/Calves
Incline Barbell; 7,6,6(then 1rest pause, drop set and then 1RP)
Flat Barbell; same as above
Decline Barbell; same as above
Pec Dec; Fail at 8 then a triple drop set

Standing Calve Raises; 8 sets of 12 with a 30sec partial following each. (try this...the burn is intense boys)

Day 2 Back/Traps/Biceps
Pullups; 3 sets of bodyweight till fail
Deadlifts; 7,6,6,4 (1rest pause, then a dropset 1 plate at a time (i do 4 at 405) when you get down to 2 plates do shrugs until you get to 50 no matter how long it takes!
Bentover Rows; 7, 6, 6

Concentration Curls; pre exhaust your bis with a triple drop set
Barbell Curls; 7,6,6 (1 rest pause then do a giant drop set 10's(plates) at a time)
Incline Hammer Curls; 3 sets of 12

Day 3 Shoulders/Triceps/Calves
Push Press; 7, 6, 6(1 rest pause)
Dumbell Press; take a weight you would fail at 8 for, take 15 pounds off it. then start 20-25pounds below this weight and do a set of 8 then right away go up 5 pounds and do 8 and so forth until you fail at 8. then right away do a drop set with the same weights used, each set till fail. Basically you are doing one long set pyramiding up then dropsetting down.
Side Laterals;1 triple drop set
Rear Laterals;1 triple set

Close Grip Bench; 7, 6, 6 (1 rest pause)
Decline Skull Crushers; 7, 6, 6 (1 rest pause)
Dips till you reach 50

Seated Calve Raises; pick a weight you fail at about 12 for...fail then count to 5, the do 5 more.....then count again and so forth until you get to 75. This takes about 4 minutes or so but it really cranks that soleus. Make sure your toes ar ebehind your knees.

Day 4 Legs!

Leg Extensions; 2 sets of 15 light
Squats; 7, 6, 6, 4, 3, 3(1 rest pause)
Deep Breathing Squats; 1 set
Leg Press; 7, 6, 6
Stiff Leg Deads; 7, 6, 6
Seated Leg Curls; 2 Triple drop sets


So there it is.take a day or so off....once this test prop starts kickin in i am just gonna take one day off. I really think that this rountine covers alot of angles. I perform negatives whenever i can and do some extreme after i am done each muscle. If you have any comments please let me know. If you are looking for an intense workout try it out for a week. Go heavy, concentrate on form before anything else. I take a stopwatch in so i only wiat 2min between sets.


Current Cycle;
Test prop;1-12 150mg EOD
Winny; 6-12 50mg ED
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[daem]

i would take your day off between day 2 and 3...hitting 3 days of upper body in a row is counterproductive IMO.

either switch your leg day to split day 2 and 3 or take the rest day then.

after years of training and trying a routine like that i found that the timing of my rest days was crucial to maximizing gains.

change up the exercises ever 2 weeks also as you will get more out of your training when you incorporate new exercises.

check out www.exrx.net and see what new things you could incorporate...i love that site.

[pmacdona51]

i agree actually.......this week i was a bit to run down so i did mon/tues break thurs/fri. i do plan on switching up some of the workouts like doing dumbells and seated press etc. what do you think though of the set/rep scheme?

[daem]

i agree actually.......this week i was a bit to run down so i did mon/tues break thurs/fri. i do plan on switching up some of the workouts like doing dumbells and seated press etc. what do you think though of the set/rep scheme?

the rep scheme seems like a powerlifting routine as you never do more than 8 reps. you will see some great strength gains, but possibly not as much mass if you continued with a 6-8 rep schema the entire cycle.

i would incorporate some blood/volume training and do 12-15 reps every 2 weeks with lighter weight to shock the muscles and possibly break through the plateau or slow goings of a 6-8 rep range.

keep switching things up with the rep/exercise schema and you will keep growing if you have an abundance of cals every week.