-------------
THE ROUTINE:
-------------
Legend:
( ^ ) Drop weight just slighty on the last set and rep to failure.
( + ) On all sets with 4-18-12-16-rep sequence,i choose a heavy weight w/
which i can barely get four reps on my first set, then reduce the weight
on each successive set to hit the target rep listed. Rest two minutes after
sets of four and eight reps, then reduce that period by 40 seconds for the
last two sets.
( ** ) Doing these three exercises as a tri-set in succession with the same pair
of dumbbells, resting only after i complete all three. Repeating sequence two more times.
( ++ ) Doing the first secen reps over the bottem hal of the range of motion,
the next seven reps over the top half og the range of motion, and the final seven
reps with compete range of motion.
( ^^ ) Doing these two exercises as a superset, quickly changing pulley Location
and continuing without resting,. Resting only after i've completed both exercises.
-------------
DAY1: CHEST + SHOULDERS + TRICEPS
Exercise/Sets/Reps
Incline Dumbbell Press+ / 4 / 4,8,12,16
Smith-Macbhine Flat-Bench Press+ / 4 / 4,8,12,16
Cable Crossover^ / 3 / 10,10,12
Seated Overhead Dumbbell Press** / 3 / 12,12,12
Alternate Front Dumbbell Raise** / 3 / 12,12,12
Dumbbell Lateral Raise** / 3 / 12,12,12
Reverse Pec-Deck Flye^ / 3 / 10,10,12
Triceps Dip Machine^ / 4 / 8,8,10,12
Machine Overhead Extension^ / 3 / 10,10,12
-------------
DAY2: BACK + BICEPS
Exercise/Sets/Reps
Front Pulldown^ / 4 / 8,8,10,12
T-Bar Row^ / 3 / 8,8,10
Reverse-Grip Bent-Over Barbell Row^ / 3 / 10,10,12
Close-Grip Seated Cable Row^ / 3 / 10,10,12
Alternating Dumbbel Curl^ / 3 / 8,8,10
Machine Preacher Curl^ / 3 / 10,10,12
Standing EZ-bar 21 Curl++ / 2 / 21,21
-------------
DAY3: OFF
No workout (Girlfriend day)
-------------
DAY4: CHEST + SHOULDERS + TRICEPS
Exercise/Sets/Reps
Decline Barbell Press+ / 4 / 4,8,12,16
Flat-Bench Dumbbell Press+ / 4 / 4,8,12,16
Smith-Machine Incline Press+ / 4 / 4,8,12,16
Flat-Bench Dumbbell Flye^ / 3 / 10,10,12
Bent-Over Dumbbell Lateral Raise^ / 3 / 10,10,12
Front Cable Raise^ / 3 / 10,10,12
Machine Lateral Raise^ / 3 / 10,10,12
Lying Triceps Extension^ / 3 / 8,8,10
Overhead Rope Extension^^^ / 3 / 10,10,12
Rope Pressdown^^^ / 3 / 10,10,12
-------------
DAY5: LEGS + BICEPS
Exercise/Sets/Reps
Leg Press^ / 4 / 8,8,10,12
Hack Squat^ / 3 / 10,10,12
Alternating Lunge / 3 / 10 each side
Leg Extension^ / 3 / 12,12,15
Lying Leg Curl^ / 3 / 8,8,10
Standing Calf Raise^ / 4 / 12,12,12,12
Standing Cable Curl^ / 4 / 8,8,10,12
One-Arm Dumbbell Preacher Curl^ / 3 / 8,8,10
Two-Arm, High-Cable Curl^ / 3 / 10,10,12
-------------
THE SPLIT:
-------------
DAY / BODYPARTS TRAINED / CARDIO / ABS
1 - Chest, Shoulder, Triceps / 30 minutes / Yes
2 - Back, Biceps / None / No
3 - None / 30 minutes^ / Yes
4 - Chest, Shoulder, Triceps / None / No
5 - Legs, Biceps / 30 minutes* / No
6 - None / 30 minutes^ / Yes
7 - Rest
( ^ ) 30min of cardio first thingin the morning on an empty stomach.
( * ) Postworkout, light and easy.
-------------
PROGRESSIVE ABS:
-------------
Exercise/Sets/Reps
Reverse Crunch / 3 / 12-15
Deciline Crunch / 3 / 12
Oblique Crunch / 3 / 15 per side
Floor Crunch / 3 / 12-15
-------------
FAT-BLASTING CARDIO:
-------------
MIN / RELATIVE INTENSITY
0-5 / Warm-up
5-6 / Moderate
6-7 / High
7-9 / Moderate
9-10 / Very High
10-12 / Moderate
12-13 / High
13-15 / Moderate
15-16 / Very High
16-18 / Moderate
18-19 / High
19-21 / Moderate
21-22 / Very High
22-24 / Moderate
24-25 / High
25-27 / Moderate
27-30 / Cool-down
Reply With Quote
Originally Posted by hardgainer12
lol... just one i get more money in i can have my diet 100% of fullfillment
