o3clipsegts
New member
Im going back to this routine. I dont know why but it seems I get the best growth from it. Let me know what you guys think.
The key to this is to go to absolute failure on your work set. For example on the bench press (incline or flat) you will do your first warm up set very light with an easy amount of reps that doesn’t make you work. Then your second warm up set you will pick a weight that you could do for 12 reps and only do 8. Then on your work set you will pick a weight that you think that you can only do 6 or 7. You should keep going until you cant move the bar, if that’s 6 reps or 20 don’t stop. Have a good spot and then have them help you get 1 or 2 forced reps. That’s it you are done with bench press. Keep track of the weight and the reps that you got. If you got 8 or more on that set the next time you press add some weight. Don’t do any more or any more often than this workout. At first you will feel like you are not doing enough, but once you get used to pushing that 1 work set past failure you will be hurting for days after each WO.
Day 1 - Shoulders & Tri’s & Abs
Day 2 - Back
Day 3 - Off
Day 4 - Chest & Bi’s & Abs
Day 5 - Off
Day 6 - Quads & Hams & Calves
Day 7 - Off
Biceps
Incline dumbbell curls
· 1×10 warmup set
· 1×6-8
EZ-curl barbell curls
· 1×10 warmup set
· 1×6-8
Nautilus curls
· 1×10 warmup set
· 1×6-8
Triceps
Triceps pushdown
· 1×15 warmup set
· 1×12 warmup set
· 1×8-10
Lying EZ-curl barbell extensions
· 1×12 warmup set
· 1×8-10
Back & Read Delt
Hammer Strength pulldowns
· 1×15 warmup set
· 1×12 warmup set
· 1×8-10
Barbell rows
· 1×12 warmup set
· 1×8-10
Hammer Strength one-arm rows
· 1×8-10
Cable rows (overhand grip)
· 1×8-10
Hammer Strength rear-delt machine
· 1×8-10
Bent-over dumbell raises
· 1×8-10
Hyperextensions
· 1×10-12
Deadlifts
· 1×8 warmup
· 1×8
Chest
Incline barbell press
· 1×12 warmup set
· 1×8 warmup set
· 1×8
Hammer Strength seated bench presses
· 1×10 warmup set
· 1×6-8
Incline dumbbell flyes
· 1×10 warmup set
· 1×8
Cable crossovers
· 1×10-12
Shoulders
Smith machine presses
· 1×15 warmup set
· 1×12 warmup set
· 1×8-10
Seated laterals
· 1×12 warmup set
· 1×8-10
One-arm cable laterals
· 1×20 warmup set
· 1×8-10
Dumbbell Shrugs
· 1×12 warmup set
· 1×10-12
Legs
Leg extensions
· 1×15 warmup set
· 1×12 warmup set
· 1×10-12
Squats
· 1×12 warmup set
· 1×12 warmup set
· 1×10-12
Hack squats
· 1×12 warmup set
· 1×10-12
Lying leg curls
· 1×10-12 warmup set
· 1×10-12
Stiff-legged deadlifts
· 1×8-10
Single-leg curls
· 1×8-10
Standing calf raises
· 1×10-12 warmup set
· 1×10-12
Seated calf raises
. 1x10-12
The key to this is to go to absolute failure on your work set. For example on the bench press (incline or flat) you will do your first warm up set very light with an easy amount of reps that doesn’t make you work. Then your second warm up set you will pick a weight that you could do for 12 reps and only do 8. Then on your work set you will pick a weight that you think that you can only do 6 or 7. You should keep going until you cant move the bar, if that’s 6 reps or 20 don’t stop. Have a good spot and then have them help you get 1 or 2 forced reps. That’s it you are done with bench press. Keep track of the weight and the reps that you got. If you got 8 or more on that set the next time you press add some weight. Don’t do any more or any more often than this workout. At first you will feel like you are not doing enough, but once you get used to pushing that 1 work set past failure you will be hurting for days after each WO.
Day 1 - Shoulders & Tri’s & Abs
Day 2 - Back
Day 3 - Off
Day 4 - Chest & Bi’s & Abs
Day 5 - Off
Day 6 - Quads & Hams & Calves
Day 7 - Off
Biceps
Incline dumbbell curls
· 1×10 warmup set
· 1×6-8
EZ-curl barbell curls
· 1×10 warmup set
· 1×6-8
Nautilus curls
· 1×10 warmup set
· 1×6-8
Triceps
Triceps pushdown
· 1×15 warmup set
· 1×12 warmup set
· 1×8-10
Lying EZ-curl barbell extensions
· 1×12 warmup set
· 1×8-10
Back & Read Delt
Hammer Strength pulldowns
· 1×15 warmup set
· 1×12 warmup set
· 1×8-10
Barbell rows
· 1×12 warmup set
· 1×8-10
Hammer Strength one-arm rows
· 1×8-10
Cable rows (overhand grip)
· 1×8-10
Hammer Strength rear-delt machine
· 1×8-10
Bent-over dumbell raises
· 1×8-10
Hyperextensions
· 1×10-12
Deadlifts
· 1×8 warmup
· 1×8
Chest
Incline barbell press
· 1×12 warmup set
· 1×8 warmup set
· 1×8
Hammer Strength seated bench presses
· 1×10 warmup set
· 1×6-8
Incline dumbbell flyes
· 1×10 warmup set
· 1×8
Cable crossovers
· 1×10-12
Shoulders
Smith machine presses
· 1×15 warmup set
· 1×12 warmup set
· 1×8-10
Seated laterals
· 1×12 warmup set
· 1×8-10
One-arm cable laterals
· 1×20 warmup set
· 1×8-10
Dumbbell Shrugs
· 1×12 warmup set
· 1×10-12
Legs
Leg extensions
· 1×15 warmup set
· 1×12 warmup set
· 1×10-12
Squats
· 1×12 warmup set
· 1×12 warmup set
· 1×10-12
Hack squats
· 1×12 warmup set
· 1×10-12
Lying leg curls
· 1×10-12 warmup set
· 1×10-12
Stiff-legged deadlifts
· 1×8-10
Single-leg curls
· 1×8-10
Standing calf raises
· 1×10-12 warmup set
· 1×10-12
Seated calf raises
. 1x10-12
