Training Split from a Pro

**Carlos_E** · 03-03-2006, 10:24 AM

A friend of mine who's a Pro wrote this for me... I thought I would share.

Monday
Quads – 12 sets total
Close Stance Leg Press
Close Stance Hack Squats (ass to floor)
Leg Extensions
Squats or Front Squats

Tuesday
Chest – 9-12 sets total
Incline Barbell or Dumbells
Incline Flys
Dips
Machine Press

Triceps 9 Sets Total
Overhead Extensions (dumbbell or cable)
Push Downs or Reverse Push Downs
Kickbacks or Dumbell Extensions

Wednesday
Off

Thursday
Back – 4 Exercises, 3-4 Sets Total
Deadlifts
Barbell row
Dumbell Row
Chins
Seated Rows
Pullovers
Pull downs

Traps
4 Sets of Shrugs

Friday
Delts – 9-12 sets total
Bar or Dumbell Press
Side Lateral Raises
Upright Rows

Biceps 9-12 sets total
Barbell Curls
Machine Preacher or Dumbells
Hammer Curls

Saturday
Hamstrings - 4 Exercises, 3-4 Sets Total
Still Leg Deadlifts
Standing Leg Curls
Laying Leg Curls
Seated Leg Curls

Sunday
Off

QUAD WORKOUT

Leg Extensions
Set 1 – 10 to 12 reps
Set 2 – 10 to 12 reps

Hack Squats - Close Stance (knees and feet together)
Pyramiding up
Set 1 – 8 to 12 reps
Set 2 – 8 to 12 reps
Set 3 – 9 to 12 reps (Set 3 being max weight)
Pyramiding down (drop a plate each set)
Set 4 – 6 reps
Set 5 – 4 to 6 reps
Set 6 – 4 to 6 reps
Set 7 – 6 to 8 reps

Leg Press - Close Stance (knees and feet together)
Pyramiding Up (Set 3 being max weight)
Set 1 – 8 to 12 reps
Set 2 – 8 to 12 reps
Set 3 – 8 to 12 reps

Free Squat - Deep
Set 1 – 8 to 12 reps
Set 2 – 8 to 12 reps

Front Squats - Close Stance (knees and feet together)
Set 1 – 12 to 15 reps
Set 2 – 12 to 15 reps

**Jimmya73** · 03-03-2006, 10:26 AM

if i even tried to do a heavy close stance hack squat my kneecap would take out the mirror across from me. i really thought there would be more volume on there than there is, which pro do we have here?

**BeerBaron** · 03-03-2006, 10:29 AM

I'm kind of surprised by his tricept work out.

**Carlos_E** · 03-03-2006, 10:30 AM

Originally Posted by Jimmya73

if i even tried to do a heavy close stance hack squat my kneecap would take out the mirror across from me. i really thought there would be more volume on there than there is, which pro do we have here?

Victor Martinez & Jason Arntz

**Carlos_E** · 03-03-2006, 10:31 AM

Originally Posted by BeerBaron

I'm kind of surprised by his tricept work out.

Wel, The workout is personalized for me. My triceps and delts are my strong points so I don't need to train them as heavy as other body parts for symmetry.

**Jimmya73** · 03-03-2006, 10:41 AM

ohhhhh

**bigbouncinballs** · 03-03-2006, 10:53 AM

sh1t! you got a customized workout plan from martinez!!! im livin in the wrong city!

**Carlos_E** · 03-03-2006, 11:02 AM

Originally Posted by bigbouncinballs

sh1t! you got a customized workout plan from martinez!!! im livin in the wrong city!

I've known Victor for 10-12 years. Since moving to NYC.

Back when I competed gymnastics and was 140 pds. He used to tell me to quit gymnastics and take up bodybuilding. Said I had the natural build for it and I would have good symmetry. He was correct.

Jason Arntz did my contest prep and made me swear not to tell anyone what he runs for prep. He gave me the same prep cycle he uses.

**Carlos_E** · 03-03-2006, 11:22 AM

Originally Posted by Jimmya73

ohhhhh

I think it's a good workout. It's lower reps lifting heavy.

The quad workout however... That shit kicked my ass! I was worn out half way through and couldn't finish. I ended up leaving out the front squats.

I thought I would share the split. You could try it or make changes to fit you.

**63190** · 03-03-2006, 11:23 AM

Victor Martinez is the man! I love reading his column in MD. He writes so well. Keeps it real. His attitude comes through so well in the way he writes.

**Jimmya73** · 03-03-2006, 11:28 AM

yea i like victor too. i could be wrong but he seems like one of the few now who is less concerned about becoming a franchise and more concerned about doing what he likes...

**Carlos_E** · 03-03-2006, 11:31 AM

Originally Posted by Jimmya73

yea i like victor too. i could be wrong but he seems like one of the few now who is less concerned about becoming a franchise and more concerned about doing what he likes...

If you ever get a chance to meet Victor, talk to him. He is a genuine nice guy. Just don't ask something stupid like "so what you take?"

**Jimmya73** · 03-03-2006, 12:09 PM

lol yea i know, i promise im not that dumb. but hey while were on it...whats your cycle like right now?

**Carlos_E** · 03-03-2006, 12:52 PM

Originally Posted by Jimmya73

lol yea i know, i promise im not that dumb. but hey while were on it...whats your cycle like right now?

I was on GH, anadrol , deca , test enan, and sust all human grade. Not going to say how it was cycled. It was written for me and I'm not supposed to say.

**Jimmya73** · 03-03-2006, 12:54 PM

thats cool, is that a lot of gear for you normally?

**Carlos_E** · 03-03-2006, 01:40 PM

Originally Posted by Jimmya73

thats cool, is that a lot of gear for you normally?

Yes. Contest prep was worse. When I saw the list and cycle I thought 2 things. Either he's trying to kill me or I will look really good. I looked really good. He had me on so much clen it was unsafe levels. I stopped taking the amount he was suggesting.

Here's a peek

ED Injects
Prop
***
Tren
Winny
***
***
Orals
***
*** tabs daily
*** tabs daily
clen

**MFT81** · 03-03-2006, 03:06 PM

Ive got battle for the olympia 04 and they show footage of bev francis golds, diamond gym in jersey, and victors gym, have you ever trained at any of those places?

**Carlos_E** · 03-03-2006, 03:19 PM

Originally Posted by MFT81

Ive got battle for the olympia 04 and they show footage of bev francis golds, diamond gym in jersey, and victors gym, have you ever trained at any of those places?

Bev Fanic no. Victor's gym, yes. Victor's gym was a hole and I hated the neighborhood. If he wanted to open a successful business he shouldn't have pick that neighborhood. He wanted to be in the "community". It's was a mid/low income Dominican family neighborhood where people are more concerned with making rent than lifting. So it was bound to go under. He should have opened downtown, or in a gay neighborhood or at least a neighborhood with more money.

**bigbouncinballs** · 03-03-2006, 07:37 PM

Originally Posted by Carlos_E

I was on GH, anadrol, deca, test enan, and sust all human grade. Not going to say how it was cycled. It was written for me and I'm not supposed to say.

always the secrets

how bout a dosage number on one of the injects...?

**Carlos_E** · 03-03-2006, 08:05 PM

Originally Posted by bigbouncinballs

always the secrets

how bout a dosage number on one of the injects...?

600mg deca

**bigbouncinballs** · 03-04-2006, 05:17 AM

seriously, must be great to be living near that much competition and knowing people that high up in the sport... there's maybe five huge guys in denver and you never see em.

**Mealticket** · 03-04-2006, 06:50 AM

cool to look @ but irrelevant as far as application for anyone else. Everyone is their own machine that responds differently to resistance

**steve0** · 03-04-2006, 08:39 AM

a friend of mine is competing in TEAM UNIVERSE this August his split looks similar.

**timtim** · 03-04-2006, 01:38 PM

used to workout at diamond and saw arntz all the time. he wouldnt know me or anything but everytime i spoke to him he was really cool. massive dude. great atmosphere at that place.

**MartyMcFly** · 03-04-2006, 02:38 PM

Originally Posted by BeerBaron

I'm kind of surprised by his tricept work out.

Me too. Didn't expect to see kickbacks. I train mine on a separate day than chest with cg bench, weighted dips , and others. My bi's won't grow so tri's make arm bigger.

**spound** · 03-04-2006, 03:22 PM

Carlos, did you compete at nationals this year in atlanta?

**Carlos_E** · 03-04-2006, 04:57 PM

Originally Posted by timtim

used to workout at diamond and saw arntz all the time. he wouldnt know me or anything but everytime i spoke to him he was really cool. massive dude. great atmosphere at that place.

I wonder, did Jason drop his pants to his ankles and stand in underwear or thong and pose in the mirror and snap picts? He did it all the time in Manhattan. We'd just kinda look and say whatever ... he's a pro.

**Carlos_E** · 03-04-2006, 05:02 PM

Originally Posted by bigbouncinballs

seriously, must be great to be living near that much competition and knowing people that high up in the sport... there's maybe five huge guys in denver and you never see em.

A lot of pros in NYC train at gyms in Chelsea. Steel Gym, 19th Street Gym, and David Barton. Funny they're all gay gyms. I always wondered if they're paid to train there. The bigger the guys the more gay guys will join so they can stare at them.

**Carlos_E** · 03-04-2006, 05:07 PM

Originally Posted by spound

Carlos, did you compete at nationals this year in atlanta?

No I did not compete. I watched the show with a partial torn bicep tendon.

**63190** · 03-04-2006, 07:20 PM

>_<Doh!

**timtim** · 03-04-2006, 08:54 PM

I wonder, did Jason drop his pants to his ankles and stand in underwear or thong and pose in the mirror and snap picts? He did it all the time in Manhattan. We'd just kinda look and say whatever ... he's a pro.
__________________

thats funny as hell. me and my old room mate always bring that up. there were a bunch of guys who would do that, all deservedly so as they could. place was incredible, saw a lot of pros in there.

**Carlos_E** · 03-04-2006, 09:04 PM

Originally Posted by timtim

thats funny as hell. me and my old room mate always bring that up. there were a bunch of guys who would do that, all deservedly so as they could. place was incredible, saw a lot of pros in there.

I've always thought it hilarious that Jason wears thongs.

**timtim** · 03-05-2006, 07:18 AM

is he still married to that woman, i think brownish/blond hair? she was really nice too. the thong thing i thought went with the territory as alot of the pant droppers at diamond were rockin those things..

i always wondered why arntz didnt go into more comps. i was at diamond in 97-99. since then i've seen very little of him on the circuit. he did a guest pose thing at my old gym dolphin in 2001. is he still massive?

**Carlos_E** · 03-05-2006, 08:41 AM

Originally Posted by timtim

is he still married to that woman, i think brownish/blond hair? she was really nice too. the thong thing i thought went with the territory as alot of the pant droppers at diamond were rockin those things..

i always wondered why arntz didnt go into more comps. i was at diamond in 97-99. since then i've seen very little of him on the circuit. he did a guest pose thing at my old gym dolphin in 2001. is he still massive?

Yeah he is still big. Check out his site.

http://www.projasonarntz.com/