i was gonna run this system for 6 weeks then change it up: lookng for strength and more musclurarity while shredding fat (like who here isn't huh???). what do you guys think? also too add to this i havent lifted or really exercised in about 3 months, so i'm a lil weaker than i was but my over all goal is to put up 225 on my bench for reps and to start repin my squat with 300 plus. i used a mix of 5x5, a routine i read about called 5/10/20 and another routine called the "davis set". i explain the latter two in the routine i posted too.
day1:
10 min warm up cardio
chest:
i used the 5x5 sytem here
flat bench-5x5 starting with 185
incline db press-2x10
incline cable press-2x10
bi's:
this is a 5/10/20 system here: its kinda like a super set, in that you go from one exercise to the next no rest till you finish all the exercises. the idea is to do 2-4 sets or more if you some sorta liftin god...
e-z bar rev curl: 2x5 starting with 2 sets by end of 6 weeks hope to be around 4 sets.
incline db curls: 2x10
full range db curls: 2x20
20 min cardio cool down
day 2:
10 min warm up cardio
back:
t-bar row:5x5
rev grip lat pull down: 2x10
1 arm bent over row: 2x10
hyperextension: 2x10
shoulder:
smith machine military press: 2x5
smith machine behind the neck press: 2x10
side cable lateral raise: 2x20
trap:
db shrugs: 2x12
20 min cardio cool down
day 3 & 5:
10 min warm up cardio (stair stepper for calves only on squat days)
legs:
i read this in a muscle mag-its called the "davis set", it's a 6 week routine.
done twice a week, basically the 1st 2 weeks u do 10 sets of max wt non stop. press, rack, drop wt, squat again, no rest. 3 & 4 weeks you do same but go up to 3 reps per set, still no rest. 5 & 6 weeks you do 7 reps a set, and still no rest between sets.
squats: max wt x 10sets starting with 305 ish (gonna need to see how much i max i have used 350 in the past before my 3 month lapse in lifting..)
hack squats: 2x20
seated leg curls: 2x20
tri's: (not on day 5)
skull crushers: 2x5
rope cable pull down: 2x10
laying over head cable straight bar press: 2x20
20 min cardio cool down
day1:
10 min warm up cardio
chest:
i used the 5x5 sytem here
flat bench-5x5 starting with 185
incline db press-2x10
incline cable press-2x10
bi's:
this is a 5/10/20 system here: its kinda like a super set, in that you go from one exercise to the next no rest till you finish all the exercises. the idea is to do 2-4 sets or more if you some sorta liftin god...
e-z bar rev curl: 2x5 starting with 2 sets by end of 6 weeks hope to be around 4 sets.
incline db curls: 2x10
full range db curls: 2x20
20 min cardio cool down
day 2:
10 min warm up cardio
back:
t-bar row:5x5
rev grip lat pull down: 2x10
1 arm bent over row: 2x10
hyperextension: 2x10
shoulder:
smith machine military press: 2x5
smith machine behind the neck press: 2x10
side cable lateral raise: 2x20
trap:
db shrugs: 2x12
20 min cardio cool down
day 3 & 5:
10 min warm up cardio (stair stepper for calves only on squat days)
legs:
i read this in a muscle mag-its called the "davis set", it's a 6 week routine.
done twice a week, basically the 1st 2 weeks u do 10 sets of max wt non stop. press, rack, drop wt, squat again, no rest. 3 & 4 weeks you do same but go up to 3 reps per set, still no rest. 5 & 6 weeks you do 7 reps a set, and still no rest between sets.
squats: max wt x 10sets starting with 305 ish (gonna need to see how much i max i have used 350 in the past before my 3 month lapse in lifting..)
hack squats: 2x20
seated leg curls: 2x20
tri's: (not on day 5)
skull crushers: 2x5
rope cable pull down: 2x10
laying over head cable straight bar press: 2x20
20 min cardio cool down
But if it works for you you are set. No way to do a "davis set" (who thinks this shit up?) without puking. I can't do it, you can't do it, and fucking davis couldn't do it. I don't care what comic book you read it out of.
