Trucker111
New member
I've had great results with this routine the last 4 years. I hven't been doing it year round due to football and their workouts. Mostly during winter and summer. Nonetheless; great results. Lately, I've seem to hit a wall using the same routine; so I'm thinking nutrition is the culprit b/c I def haven't been eating as much as I was. On the same note, I'm finished with football so I don't have the required running all the time. Anyway, here it is, with some basic sample workouts (two w/ a slash are one or the other, not both):
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Monday - Chest/light tris
Tuesday - Hams/calves
Wed - "off day" - Heavy bi's
Thursday - Shoulders/heavy tris
Friday - Legs (Quads)
Sat - Back/light bis
I usually go as heavy as I can for the amount of reps on want on all working sets, but i'm not really hung up on weight - form first. I keep my rest down around 1 min on everything besides my first lift, and on leg day I space it out a little more. I know it seems like a lot of volume for some, but I usually use some superset in all my lifts besides leg day. Again, this (in the past) works for me, and I'm guessing now it's nutrition. Just wondering what you guys think.
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Monday - Chest/light tris
Flat bench - 4 working sets
Incline - 4 working sets
Incline/Flat DB (sometimes one, sometimes both) - 4 working sets each
Supersetted with Cable flys - 4 working sets
Rope and vbar pushdowns superset - 3-4 working sets burnout.
Incline - 4 working sets
Incline/Flat DB (sometimes one, sometimes both) - 4 working sets each
Supersetted with Cable flys - 4 working sets
Rope and vbar pushdowns superset - 3-4 working sets burnout.
Tuesday - Hams/calves
(Sometimes start w/ 3 working sets of front squat)
DB/Barbell stiff leg deadlift - 4 working sets
Walking DB/Reverse BB lunges - 4 working sets
Lying curls (1 leg to double) - 4 working sets
Standing curls (1 leg) - 3 working sets to burn them out
Calves - 75's
DB/Barbell stiff leg deadlift - 4 working sets
Walking DB/Reverse BB lunges - 4 working sets
Lying curls (1 leg to double) - 4 working sets
Standing curls (1 leg) - 3 working sets to burn them out
Calves - 75's
Wed - "off day" - Heavy bi's
Barbell curl - 4 working sets
Preacher curl variation - 4 working sets
Hammer curl - 3-4
DB curl/concentration curl/cable curl - 3-4 till exhaustion
*I count this as an off day - usually about a 25-30 min workout - not really taxing on my body*
Preacher curl variation - 4 working sets
Hammer curl - 3-4
DB curl/concentration curl/cable curl - 3-4 till exhaustion
*I count this as an off day - usually about a 25-30 min workout - not really taxing on my body*
Thursday - Shoulders/heavy tris
Military press - 4 working sets
superset w/ DB front raise
Some heavy tri exercise superset w/ side raise - 4 sets
Upright rows - 4 sets
Rear delt (pec dec) superset w/ heavy cable tri - 4 sets
superset w/ DB front raise
Some heavy tri exercise superset w/ side raise - 4 sets
Upright rows - 4 sets
Rear delt (pec dec) superset w/ heavy cable tri - 4 sets
Friday - Legs (Quads)
Squats - 4 working sets
Hack Squat/1 legged legpress - 4 working sets
Extension - 4 working sets
Calves if they're not still sore from tues
Hack Squat/1 legged legpress - 4 working sets
Extension - 4 working sets
Calves if they're not still sore from tues
Sat - Back/light bis
Pullups - 4 sets
Row - bar in the corner/low row
Close grip pulldown - 4 sets
(Sometimes pullovers) superset
Shrugs
DB superset w/ hammer curls - 4 sets
------------------------------------Row - bar in the corner/low row
Close grip pulldown - 4 sets
(Sometimes pullovers) superset
Shrugs
DB superset w/ hammer curls - 4 sets
I usually go as heavy as I can for the amount of reps on want on all working sets, but i'm not really hung up on weight - form first. I keep my rest down around 1 min on everything besides my first lift, and on leg day I space it out a little more. I know it seems like a lot of volume for some, but I usually use some superset in all my lifts besides leg day. Again, this (in the past) works for me, and I'm guessing now it's nutrition. Just wondering what you guys think.
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