I've been out the game for a few months..Just had a son and gyms payments are coming in to fast lol..I went and got a weight bench that can change to incline and decline..Some dumbbells and a powerrack.
Im guessing you dont need a gym to get huge or stay huge since it's what you put in the workouts not where you do them. What you guys think?
here is my new routine
This one is really complicated, but I trust the author so I still give it out
anyway. I understand if its not your thing, though. Replace all machine
movements with free weight ones.
A1 : Weighted dips : 3 sets of 5 (rest 60 seconds between sets)
Extended wrist preacher barbells curls : 3 sets of 5 (rest 60 secs b/t sets)
Seated side Laterals : 3 sets of 6 (rest only 90 seconds between sets)
Floor presses : 2 sets of 6 (rest 90 seconds between sets)
Zottman curls : 2 sets of 6 (rest 90 seconds between sets)
Standing dumbell shoulder press : 2 sets of 6 (rest 90 seconds between sets)
A2. One arm preacher curls : 3 sets of 6 (rest 60 seconds between sets)
One arm flat tri extension : 3 sets of 6 (rest 60 seconds between sets)
One arm side lateral raise : 3 sets of 6 (rest 90 seconds between sets)
50 deg bilateral incline dumbell curls : 2 sets of 7 (rest 90 seconds b/t sets)
Decline dumbell tri press : 2 sets of 7 (rest 90 seconds between sets)
Standing barbell shoulder press : 2 sets of 7 (rest 90 seconds between sets)
CB1. Bentover bb rows : 4 sets of 5 (rest 90 seconds between sets)
Incline Flyes : 4 sets of 5 (rest 90 seconds between sets)
One arm dumbell rows : 3 sets of 6 (rest 90 seconds between sets)
Incline bench press : 3 sets of 6 (rest 90 seconds between sets)
Barbell shrugs : 2 sets of 8 (rest 90 seconds between sets)
CB2. T-bar rows : 4 sets of 6 (rest 90 seconds between sets)
Flat flyes : 4 sets of 6 (rest 90 seconds between sets)
Close grip pulldown : 2 sets of 8 (rest 60 seconds between sets)
Incline dumbell press : 2 sets of 8 (rest 60 seconds between sets)
Dumbell shrugs : 2 sets of 10 (rest 90 seconds between sets)
L1. FULL SQUATS : 4 sets of 8,8,6,6 (rest 120 seconds between sets)
Romanian deadlifts : 4 sets of 6,6,5,5 (rest 90 seconds between sets)
Unilateral Leg curls : 5 sets of 5 (rest 90 seconds between sets)
Standing calve raises : 3 sets of 6 (rest 60 seconds between sets)
Donkey calve raises : 2 sets of 20 (rest 90 seconds between sets)
L2. Leg press : 3 sets of 8,6,6
Romanian deadlifts : 3 sets of 6
Bilateral leg curls : 4 sets of 7
Standing calve raise : 3 sets of 10
Ab work :
ABD 1
Decline bench situps : 300 reps (take as many sets as you need)
Palms down crunches : 100 reps (take as many sets as you need)
ABD 2
Straight legged situps with weight held overhead : 3 sets of 15
Lower body russian twists : 3 sets of 25
WEEK 1 :
Day 1 : A1 ,ABD 1
Day 2 : L1 ,ABD 2
Day 3 Off
Day 4 : A2 ,ABD 1
Day 5 : Off
Day 6 : CB1 ,ABD 2
Day 7 Off
WEEK 2 :
Day 1. A1 ,ABD 2
Day 2 : CB1 ,ABD 1
Day 3 : Off
Day 4 : L1 ,ABD 2
Day 5 : A2
Day 6 : A1 ,ABD 1
Day 7 : Off
WEEK 3 :
Day 1 : CB1 ,ABD 1
Day 2 : L1
Day 3 : A1 ,ABD 2
Day 4 : Off
Day 5 : CB 2
Day 6 : L2 ,ABD 1
Day 7 : Off
WEEK 4 :
Day 1 : L1
Day 2 : CB1 ,ABD 2
Day 3 : Off
Day 4 : L2
Day 5 : A2 ,ABD 1
Day 6 : L1
Day 7 : Off
WEEK 5 : Repeat WEEK 1
WEEK 6 : Repeat WEEK 2
WEEK 7 : Repeat WEEK 3
WEEK 8 : Repeat WEEK 4
WEEK 9 : Repeat WEEK 1
WEEK 10 : Repeat WEEK 2
WEEK 11 : Repeat WEEK 3
WEEK 12 : Repeat WEEK 4
1.) Id like you to use low intensity for only the first week
2.) 100% the second week
3.) 80-90% the third
4.) and break records on the fourth
Any comments will be nice guys...
Thanks
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