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05-14-2005, 02:37 PM #1
The Natural's all natural training routine!
Trying to build mass and strenght, so I go low rep.
5 days of training, where I do 2 days on, one day off!
This is my plan REVISED:
Day 1:
Chest + abs
4set Benchpress 5-8rep
3set Incline dumbell press 5-8rep
2 Superset:
Flyes 8-10rep
Incline flyes 8-10rep
3set decline benchpress 5-8rep
Lotsa Situps
Day 2:
Back + lower back
4set Pulldown front wide-grip 5-8rep
3set Deadlift 8-10rep
2 Superset:
row 6-8rep
single dumbell row(or something) 6-8rep
3set crosscable pulldown 8-10rep
Day 3:
Off day!
Day 4:
Arms
4set Barbell curl 5-8rep
2set dumbell curl 5-8rep
2set hammer curl _/|_|\_-shaped barbell 10-12rep
4set French press 5-8rep
2set pushdown v-grip 5-8rep
2set Kickbacks 10-12rep
Day 5:
Legs
4set Squats 10-12rep
3set Narrow hack squats 10-12rep
4set hamstring curls 10-12rep
3set Leg extensions 10-12rep
3set standing calf raises 10-15rep
3set sitting calf raises 10-15rep
Day 6:
Off day!
Day 7:
Shoulders + neck
4set dumbell press 6-8rep
3set side laterals 10-12rep
4set backside laterals 10-12rep
Traps:
4set shoulder raise barbell 6-8rep
4set shoulder raise barbell behind 6-8rep
Day 8:
Off day!Last edited by The Natural; 05-22-2005 at 12:57 PM.
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05-14-2005, 04:09 PM #2
OH, BTW... Any opinions?
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05-14-2005, 04:44 PM #3
i would never go low reps for back... to each their own
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05-15-2005, 10:21 AM #4Originally Posted by diesel21
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05-15-2005, 11:21 AM #5Anabolic Member
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Yeah. Why no heavy on the Back?
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05-18-2005, 09:26 AM #6
Any feedback, please!
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05-18-2005, 11:24 AM #7
Abs only once a week?
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05-18-2005, 01:08 PM #8
get some straps and add deadlifts to ur back day. this adds thickness to ur back.
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05-18-2005, 03:18 PM #9
ya, def add the deads for sure. I really really like your split. well thought out
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05-18-2005, 03:21 PM #10
but, ya might not have enough recovery time between delts and chest
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05-19-2005, 11:14 AM #11Originally Posted by lucabratzi
4set shoulder raise barbell behind 6-8rep
Thats the traps...
Dont do deadlift because of complications with my back...
Is the sets and stuff ok? Especially on the delts...
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05-20-2005, 11:28 AM #12
So... is it ok?
Or are you guys sick'n tired of me asking stuff???
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05-20-2005, 04:59 PM #13
id drop the supersets, and also once every days might be a little too long inbetween workouts.
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05-22-2005, 06:32 AM #14
only reason i say higher reps for back imo, is that you feel it nice and sore the next day... i mean i go fkn heavy, but you really have to concentrate and use those muscles.. thats why I see so many huge juiceheads w/ barely and back definition....
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05-22-2005, 09:43 AM #15King of Supplements
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- Mar 2004
- Location
- east coast
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Day 1:
Chest + abs
4set Benchpress 5-8rep
3set Incline dumbell press 5-8rep
2 Superset:
Flyes 8-10rep
Incline flyes 8-10rep
3set decline benchpress 5-8rep
Lotsa Situps
I say move the decline up to right after incline and drop the ab's, if you train hard with free weights you don't need to train ab's they will be worked to stabilize when lifting for alot of exercises.
Day 2:
Back + lower back
4set Pulldown front 5-8rep
3set barbell row 5-8rep
2 Superset:
row 6-8rep
single dumbell row(or something) 6-8rep
3set Cable pulldown 8-10rep
5set lower back raises (bench thingy)
I would change one of the pulldowns to wide grip, drop one of the pulldowns and add wide-grip pull-ups. Also IMO your doing too much rowing, its the same motion just slightly different. Could cause overtraining if you continue doing it. Def need to add deadlifts, it does more than just work your lower back. It will add thickness to your entire back from the traps to just above your a$$ and it is the #1 exercise to release GH and test.
Day 3:
Off day!
Day 4:
Arms
4set Barbell curl 5-8rep
3set dumbell curl 5-8rep
3set hammer curl v-shaped barbell 10-12rep
Unless your using the bar with the 2 bars in the middle that run perpindicular to your bodys axis, i don't know how do you do hammers with a cambered bar. IMO too much for biceps. Cut it down to 6-8 sets total, with emphasis on mass building db and bb curl variations.
4set French press 5-8rep
3set pushdown v-grip 5-8rep
3set rope pushdowns 10-12rep
Switch one of the latter exercises to close-grip bench or overhead tri extensions. The pushdowns are essentially the same motion working the same muscles, just using different stabilizers.
Day 5:
Legs
4set Squats 10-12rep
3set heck squats 10-12rep
3set hamstring curls 10-12rep
3set Leg extensions 10-12rep
3set standing calf raises 10-15rep
3set sitting calf raises 10-15rep
If your going heavy on free bar squats you shouldn't need to do the hacks and i would up the hamstring curls to 4 sets.
Day 6:
Off day!
Day 7:
Shoulders + neck
4set dumbell press 6-8rep
3set side laterals 10-12rep
4set backside laterals 10-12rep
4set shoulder raise barbell 6-8rep
4set shoulder raise barbell behind 6-8rep
Drop the shoulder presses behind the neck, its an unnatural movement that puts alot of stress on your shoulders. Also move the bb press to between the db and lateral raises. Add front raises too.
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05-22-2005, 10:31 AM #16
IMO front raises are a huge waste of time, they are hit hard on chest day and also when shoulder pressing. unless they are lagging(which ive never really even seen beofre b/c of the reasons ive mentioned) then id leave em out, throw wide grip upright rows in or soemthing if you really want another exercise if not then stick with the 3
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05-22-2005, 11:02 AM #17King of Supplements
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- Location
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I train using them to help increase the front delts for those lifts.
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05-22-2005, 12:25 PM #18
OK! Thanx for feedback! I guess my sets and reps are ok. then. just need to change some exercises!
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i think you gotta add some deadlift in their man
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oh NSA already said that, never mind
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05-22-2005, 12:33 PM #21Originally Posted by smokethedays
this is a must especially if you're natural, it help raise GH levels and test.
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05-22-2005, 12:50 PM #22Originally Posted by HOLLYWOOD
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05-22-2005, 12:58 PM #23
Did some editing...
This is my plan REVISED:
Day 1:
Chest + abs
4set Benchpress 5-8rep
3set Incline dumbell press 5-8rep
2 Superset:
Flyes 8-10rep
Incline flyes 8-10rep
3set decline benchpress 5-8rep
Lotsa Situps
Day 2:
Back + lower back
4set Pulldown front wide-grip 5-8rep
3set Deadlift 8-10rep
2 Superset:
row 6-8rep
single dumbell row(or something) 6-8rep
3set crosscable pulldown 8-10rep
Day 3:
Off day!
Day 4:
Arms
4set Barbell curl 5-8rep
2set dumbell curl 5-8rep
2set hammer curl _/|_|\_-shaped barbell 10-12rep
4set French press 5-8rep
2set pushdown v-grip 5-8rep
2set Kickbacks 10-12rep
Day 5:
Legs
4set Squats 10-12rep
3set Narrow hack squats 10-12rep
4set hamstring curls 10-12rep
3set Leg extensions 10-12rep
3set standing calf raises 10-15rep
3set sitting calf raises 10-15rep
Day 6:
Off day!
Day 7:
Shoulders + neck
4set dumbell press 6-8rep
3set side laterals 10-12rep
4set backside laterals 10-12rep
Traps:
4set shoulder raise barbell 6-8rep
4set shoulder raise barbell behind 6-8rep
Day 8:
Off day!
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05-22-2005, 01:14 PM #24Originally Posted by HOLLYWOOD
Hehehe... anyhow... I guess he didnt go deep enough in, or injected too much at a time!
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05-22-2005, 01:17 PM #25
haha sorry man worng thread!
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05-22-2005, 01:48 PM #26King of Supplements
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Originally Posted by lucabratzi
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