b_saan
New member
Stats are 35yo 5' 10" 255lb ~16-17% BF for reference.
Thought I'd share, it's worked well for me to both gain size and strength steadily (as long as I keep working out
) for the past 17 years or so. Obviously I change up exercises from barbell to dumbell and whatnot to keep the muscles from plateauing but this is the baseline that I hit weekly and really try to increase weight every cycle through the routine even if its just an extra 2.5 on each side, doesn't always happen but that's the goal. Everything is pretty strict form, controlled negative with explosive positive contraction. 1 other thing to note would be that when I'm on cycle I drop down in reps from 10/8/6 to 8/6/4 and lift balls out heavy.
1. Day 1
a. Chest
i. Flat Bench – 1 warm up set with light dumbbells and 1 barbell set at half weight then 3x 10, 8, 6
ii. Incline Bench – 3x 10, 8, 6
iii. Decline Bench – 3x 10, 8, 6
iv. Seated Flyes – 3x 12, 10, 8 (either dumbbells on a bench or the straight arm pec deck)
b. Traps/Calves
i. Superset – Barbell shrugs 3x 10, 8, 6/Standing Calf Raises – 3x 12, 10, 8
ii. Superset – Dumbbell Shrugs 3x 10, 8, 6/Seated Calf Raises – 3x 12, 10, 8
2. Day 2
a. Back
i. Bent Over Rows (Barbell on floor) – 3x 10, 8, 6
ii. Pull Downs – 3x 10, 8, 6
iii. Single arm (Lawn Mower) Dumbbell Rows – 3x 10, 8, 6
b. Shoulders
i. Military Press (Seated Barbell) – 3x 10, 8, 6
ii. Dumbbell Flyes – 3x 12, 10, 8
iii. Seated Reverse Flyes – 3x 12, 10, 8 (on the straight arm pec deck)
iv. Standing Upright barbell Rows – 3x 10, 10, 10
3. Day 3
a. Cardio Day/Sit-ups*
4. Day 4
a. Biceps
i. Standing Barbell Curls – 3x 10, 8, 6
ii. Seated Alternating Curls – 3x 10, 8, 6
iii. Preacher Curls – 3x 10, 8, 6
b. Triceps
i. Close-Grip Bench Press (Hands about 6” apart) – 3x 10, 8, 6
ii. Skull Crushers (Laying down, EZ Curl bar) – 3x 10, 8, 6
iii. Triceps Pushdowns (Small Triangle bar on the cable) – 3x 10, 8, 6
c. Finish
i. Wrist curls (Barbell on the end of the bench or behind the back) – 3x to complete failure
5. Day 5
a. Legs – Quads/Hams
i. Squats - 1 warm up set at 1 plate, 1 set at 2 plates then 3x 10, 8, 6
ii. Dead lifts (Barbell, Bent leg, feet shoulder width) – 3x 10, 8, 6
iii. Hip Sled – 3x 10, 8, 6
iv. Leg Curls – 3x 10, 8, 6
v. Leg Extensions – 3x 10, 8, 6
vi. Roman Chair, Back Extensions (arms crossed at chest holding weight ) – 3x 14, 12, 10
6. Day 6
a. Cardio Day/Sit-ups*
7. Day 7
a. Off Day* or Start Cycle over – depends on how my body feels.
*Cardio/Abs and Days off - I work in Cardio/Abs on other body part days or start the cycle over right away depending on how my body feels that day.
Enjoy!
Thought I'd share, it's worked well for me to both gain size and strength steadily (as long as I keep working out
) for the past 17 years or so. Obviously I change up exercises from barbell to dumbell and whatnot to keep the muscles from plateauing but this is the baseline that I hit weekly and really try to increase weight every cycle through the routine even if its just an extra 2.5 on each side, doesn't always happen but that's the goal. Everything is pretty strict form, controlled negative with explosive positive contraction. 1 other thing to note would be that when I'm on cycle I drop down in reps from 10/8/6 to 8/6/4 and lift balls out heavy.1. Day 1
a. Chest
i. Flat Bench – 1 warm up set with light dumbbells and 1 barbell set at half weight then 3x 10, 8, 6
ii. Incline Bench – 3x 10, 8, 6
iii. Decline Bench – 3x 10, 8, 6
iv. Seated Flyes – 3x 12, 10, 8 (either dumbbells on a bench or the straight arm pec deck)
b. Traps/Calves
i. Superset – Barbell shrugs 3x 10, 8, 6/Standing Calf Raises – 3x 12, 10, 8
ii. Superset – Dumbbell Shrugs 3x 10, 8, 6/Seated Calf Raises – 3x 12, 10, 8
2. Day 2
a. Back
i. Bent Over Rows (Barbell on floor) – 3x 10, 8, 6
ii. Pull Downs – 3x 10, 8, 6
iii. Single arm (Lawn Mower) Dumbbell Rows – 3x 10, 8, 6
b. Shoulders
i. Military Press (Seated Barbell) – 3x 10, 8, 6
ii. Dumbbell Flyes – 3x 12, 10, 8
iii. Seated Reverse Flyes – 3x 12, 10, 8 (on the straight arm pec deck)
iv. Standing Upright barbell Rows – 3x 10, 10, 10
3. Day 3
a. Cardio Day/Sit-ups*
4. Day 4
a. Biceps
i. Standing Barbell Curls – 3x 10, 8, 6
ii. Seated Alternating Curls – 3x 10, 8, 6
iii. Preacher Curls – 3x 10, 8, 6
b. Triceps
i. Close-Grip Bench Press (Hands about 6” apart) – 3x 10, 8, 6
ii. Skull Crushers (Laying down, EZ Curl bar) – 3x 10, 8, 6
iii. Triceps Pushdowns (Small Triangle bar on the cable) – 3x 10, 8, 6
c. Finish
i. Wrist curls (Barbell on the end of the bench or behind the back) – 3x to complete failure
5. Day 5
a. Legs – Quads/Hams
i. Squats - 1 warm up set at 1 plate, 1 set at 2 plates then 3x 10, 8, 6
ii. Dead lifts (Barbell, Bent leg, feet shoulder width) – 3x 10, 8, 6
iii. Hip Sled – 3x 10, 8, 6
iv. Leg Curls – 3x 10, 8, 6
v. Leg Extensions – 3x 10, 8, 6
vi. Roman Chair, Back Extensions (arms crossed at chest holding weight ) – 3x 14, 12, 10
6. Day 6
a. Cardio Day/Sit-ups*
7. Day 7
a. Off Day* or Start Cycle over – depends on how my body feels.
*Cardio/Abs and Days off - I work in Cardio/Abs on other body part days or start the cycle over right away depending on how my body feels that day.
Enjoy!
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