AngryMuscles
New member
ok..before anything else..here's what they gave me for my routine, it's a 4 day split..check it out
day 1
SQUAT
PAUSE SQUAT
SEATED CALF
LAT PULLDOWN FRONT AND BACK
BENT OVER ROW OR T-BAR
DB ROW
STANDING CRUNCHES
DAY 2
BENCH PRESS
DB BENCH PRESS
FLAY FLYES
TRICEP EXTENSION
WEIGHTED DIPS
FRONT PLATE RAISE
SIDE LATS
BACK PRESS
LEG RAISE
DAY 3
HIGH REP SQUATS 12 REPS AND 20 REPS
LEG PRESS
LEG CURLS
LEG EXTENSIONS
DONKEY CALF RAISE
PYRAMID BB CURLS
INCLINED CURLS
HANGING CONCENTRATION CURL <--OH DEAR LORD DON'T ASK ME WHY
WEIGHTED CRUNCHES
DAY 4
SPEED BENCH
INCLINE DB
INCLINE FLYES
DECLINED BENCH
TRICEP PUSHDOWN
DEADLIFT <----8 REPS OF 3 SETS...GO FIGURE
STIFF LEGGED DEADLIFT
REVERSE CRUNCHES
then repeat. when they handed me the lists for my routine, i was clearly shocked..I mean, crap man...anyways...your opinions are appreciated.
yes, I clearly know it's fucking overtraining...but man...I mean, they're powerlifters....why would they give me such routine dammit...geez
day 1
SQUAT
PAUSE SQUAT
SEATED CALF
LAT PULLDOWN FRONT AND BACK
BENT OVER ROW OR T-BAR
DB ROW
STANDING CRUNCHES
DAY 2
BENCH PRESS
DB BENCH PRESS
FLAY FLYES
TRICEP EXTENSION
WEIGHTED DIPS
FRONT PLATE RAISE
SIDE LATS
BACK PRESS
LEG RAISE
DAY 3
HIGH REP SQUATS 12 REPS AND 20 REPS
LEG PRESS
LEG CURLS
LEG EXTENSIONS
DONKEY CALF RAISE
PYRAMID BB CURLS
INCLINED CURLS
HANGING CONCENTRATION CURL <--OH DEAR LORD DON'T ASK ME WHY
WEIGHTED CRUNCHES
DAY 4
SPEED BENCH
INCLINE DB
INCLINE FLYES
DECLINED BENCH
TRICEP PUSHDOWN
DEADLIFT <----8 REPS OF 3 SETS...GO FIGURE
STIFF LEGGED DEADLIFT
REVERSE CRUNCHES
then repeat. when they handed me the lists for my routine, i was clearly shocked..I mean, crap man...anyways...your opinions are appreciated.
yes, I clearly know it's fucking overtraining...but man...I mean, they're powerlifters....why would they give me such routine dammit...geez