Body Part Routines

[caladin]

- ARMS-

- 4 Weeks -

Monday: Triceps (strength)/ Biceps (outer head)

Tuesday: Quads/Hams/Calves

Wednesday: Triceps (lateral head)/Biceps (inner head)

Thursday: OFF

Friday: Chest/Back/Shoulders

Saturday: Triceps (long and medial heads)/Brachialis

Sunday:OFF


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Monday: Triceps (STR) / Biceps (Outer Head)
A1. Close Grip Bench Press 5 X 4 - 6
A2. Standing Barbell Curl 5 X 4 - 6 "Narrow Grip"
45 Sec rest between sets

B. Partial Close Grip Bench Press (Rack Lockout) 3 X 4 - 6
90 Sec Rest

C1. Barbell Concentration Curl "Close Grip" 3 X 8 - 10
C2. Single Dumbell Static Hold 3 X 20 - 40 Seconds
Superset
90 Sec Rest



Wednesday: Triceps (lateral head)/Biceps (inner head)
A1. Close Grip Bench Press 4 X 6 - 8
A2. Preacher Curl "Wide Grip/ Elbows In" 4 X 6 - 8
45 Sec rest between sets

B1. Tate Press (Pronated Grip Triceps Extension) 3 X 8 - 10
B2. Rope Triceps Extension 3 x 8 - 10
Superset
90 Sec Rest

C1. Standing Barbell Curl "Wide Grip" 3 X 8 - 10
C2. Incline Dumbell Curl " Hammer to Supination" 3 X 10 - 12



Saturday: Triceps (long and medial heads)/Brachialis
A1. Shoulder Width Grip Bench Press with Reverse Grip 4 X 6 - 8
A2. Dumbell Hammer Curl 4 X 6 - 8
Superset
90 sec Rest

B1. Decline Nosebreaker with Reverse Grip 3 X 8 - 10
B2. Overhead Dumbell Tricpes Extensions 3 X 12 - 15
Superset
90 sec Rest

C1. Standing Barbell Curl with Reverse Grip [3c\5n] 3 X 6 - 8
C2. Zottman Curl 3 X 10 - 12
Superset
90 sec Rest

 

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- Chest -
- 4 Weeks -

Monday — Chest (thickness)

Tuesday — Quads/Hamstrings (low volume)

Wednesday — Chest (width)

Thursday — OFF

Friday — Chest (upper portion)

Saturday — Back/Shoulders/Biceps/Triceps (low volume)

Sunday — OFF

===

Monday — Chest (thickness)

A. (Heavy Exercise) Neutral grip dumbbell press
1 X 7, 5, 3, 7, 5, 3
90 Sec Rest

B1. (Post-Fatigue Exercise #1) 1 1/2 Decline bench press 3 X 6 - 8
B2. Two-position cable crossover 3 X 8 - 10
Superset
90 Sec Rest

C. (Special Exercise) Combo Dumbbell/Cable Press 3 X 10 - 12
60 Sec Rest

D. (100 Reps Set) Half (peak) Reps on Pec Deck 1 X 100
Halfset - Midrange to Peak


Wednesday — Chest (width)

A. (Heavy Exercise) Wide Grip Bench Press to Neck 4 X 6 - 8
90 Sec Rest

B1. (Post Fatigue Exercise #1) 1 1/2 Decline Dumbell Bench Press 3 X 8 - 10
B2. (Post Fatigue Exercise #2) Half Dumbell Flyes 3 X 10 -12 [303 tempo]
Superset
90 Sec Rest

C. (Special Exercise) Combo Concentric Dumbbell Press/Eccentric Dumbbell Flyes 3 X 10 - 12 [501 tempo]
60 Sec Rest

D. (100 Reps Set) Half (stretch) Reps on Pec Deck
Halfset - Stretch to midrange


Friday — Chest (upper portion)

A. (Heavy) Incline Barbell Press 5 X 5 + (10sec) Max + (15sec) Max
120 Sec Rest

B1. (Post-Fatigue Exercise #1) 1 1/2 Incline Dumbbell Press 3 X 8 - 10
B2. (Post Fatigue Exercise #2) Incline Cable Flies 3 X 10 - 12
90 Sec Rest

C. (Special Exercise) Combo Concentric Cable Press/Eccecntric Cable Flyes 3 X 10 -12 [501 tempo]
60 Sec Rest

D. (100 Rep Set) Hammer Machine Incline Press 1 X 100

 

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- shoulders -

- 4 Weeks -

Monday: Shoulder Width (Lateral Head)

Tuesday: Back/Hamstrings/Biceps

Wednesday: Overall Shoulder

Thursday: OFF

Friday: Quads/Chest/Triceps

Saturday: Posterior Deltoid

Sunday: OFF

===

Shoulder Workout #1: Shoulder Width

A. (Heavy Exercise) — Unwinding press 4 - 5 X 6 - 8
90 Sec Rest

B1.(Superset Exercise #1) — Gironda dumbbell swing 3 X 8 - 10 Full Swings
B2. (Superset Second Exercise) — Pitcher raise 3 X 10 - 12
60 Sec Rest

C. (Special Technique) — 1-arm cable laterals, muscle-round style 3 x 4mini sets of 6 reps each
6 reps with the right arm (mini-set 1)
- Switch to left arm and perform 6 reps (mini-set 1)
- Switch to right arm and perform 6 reps (mini-set 2)
- Switch to left arm and perform 6 reps (mini-set 2)
- Switch to right arm and perform 6 reps (mini-set 3)
- Switch to left arm and perform 6 reps (mini-set 3)
- Switch to right arm and perform 6 reps (mini-set 4)
- Switch to left arm and perform 6 reps (mini-set 4)
60 Sec Rest

D. (100 Rep Set) — Machine lateral raise 1 X 100



Shoulder Workout #2: Overall Shoulder Development

A. (Heavy Exercise) — Push press 5 X 4 - 6
90 Sec Rest

B1. (Superset Exercise #1) — Seated pitcher raise 3 X 12 -15
B2. (Superset Exercise #2) — Seated dumbbell press 3 X 6 - 8
60 Sec Rest

C. (Special Exercise) — Combo concentric press / Eccentric raise 3 X 6 - 8
45 Sec Rest

D. (100 Rep Set) — Machine shoulder press or Smith machine shoulder press 1 X 100



Shoulder Workout #3: Posterior Deltoid

A. (Heavy Exercise) — Seated row to mid-pec line with elbows out 5 X 6 - 8
60 Sec Rest

B1. (Superset Exercise #1) — Bentover lateral raise 3 X 10 - 12
B2. (Superset Exercise #2) — High pulley cross-body rear delts 3 X 12 - 15
45 Sec Rest

C. (Special Exercise) — Three phase shoulder builder 3 X 12 - 15
45 Sec Rest

D. (100 Rep Set) — High pulley rear delts with thumbs-down grip 1 X 100

 

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- Back -

- 4 Weeks -

Monday: Back Width

Tuesday: "Pillars"

Wednesday: Chest and Arms

Thursday: OFF

Friday: Back Thickness

Saturday: Legs and Shoulders

Sunday: OFF

===

Day 1: Back Width (lats and teres major)

Day 2: "Pillars" (spinal erectors and traps)

Day 3: Back Thickness (rhomboids, middle portion of the traps, rear delts)

===

Day 1: Back width (lats and teres major)

A. (Heavy lift)
Option 1: Pull-ups (preferably weighted) 4 X 6 - 8
90 Sec Rest

B1. Straight-Arm Pulldown (pre-fatigue isolation) 3 X 10 - 12 [303 tempo]
B2. Rope Lat Pulldown (pre-fatigue compound) 3 X 8 - 10 [333 tempo]
90 Sec Rest

C. Seated Rope Rowing, torso bent forward (special exercise) 3 x 10 - 12 [303 tempo]
60 Sec Rest

D. Straight-Arm Arc Dumbbell Row (100 rep exercise)



Day 2: "Pillars" (spinal erectors and traps)

A. Power Shrugs (heavy lift) 5 X 4 - 6
120 Sec Rest

B1. Haney Shrugs (post-fatigue compound) 3 X 8 - 10
B2. Calf Machine Shrug (post-fatigue isolation) 3 x 10 - 12
90 Sec Rest

C. Old-Time Standing Row (special exercise) 3 x 8 - 10
Drop Set "10 Reps drop 10lbs - Failure"
90 Sec Rest

D. Rack Pull from Mid-thighs (100 rep exercise)



Day 3: Back thickness (rhomboids, middle portion of the traps, rear delts)

A. Power Barbell Rowing (heavy lift) 5 X 4 - 6
120 Sec Rest

B1. Fat Man Pull-Ups (post-fatigue compound) 3 X Failure [030 tempo]
B2. Chest Supported Incline Shrug (post-fatigue isolation) 3 X 8 - 10

C. Spider Rowing (special exercise) 3 X 21's
7 Full - 7 Mid to Full - 7 Start to Mid
90 Sec Rest

D. Cable Scapular Retraction (100 rep exercise) 1 X 100

 

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- Legs -