Need Help!!
- Thread starter Mocha
- Start date
Frosty
Pro Bodybuilder
monday:
1 Squat (as deep as possible) 3x8, pause at bottom, do not lockout legs
2A Glute-ham raises 2x5
2B Front squats 2x5, do not lockout legs
Tuesday:
Jog an easy mile
Wednesday:
1 Chinups 4x8
(90 second rest after each superset)
2A Seated calf raises (for first superset) 1x10
Seated calf raises (for second superset) 1x5
Seated calf raises (for third superset) 1x5
2B Donkey Calf Raises 3x50
2c Eccentric preacher curls 2x5; cock wrists back to isolate biceps brachii, make sure to use full ROM
3 Standing Calf Raises (10 second rest between sets) 10x30
Thursday:
1 4x100m sprints
2 Standing Calf Raises (drop sets)
(90 second rest between sets) 3x10
Friday:
1A Weighted dips with hands pronated 3x10, do not lockout arms
1B Push press 3x10, do not lockout arms
2A Eccentric lateral delt raises 2x5
2B Eccentric flies 2x5 (hands pronated)
1 Squat (as deep as possible) 3x8, pause at bottom, do not lockout legs
2A Glute-ham raises 2x5
2B Front squats 2x5, do not lockout legs
Tuesday:
Jog an easy mile
Wednesday:
1 Chinups 4x8
(90 second rest after each superset)
2A Seated calf raises (for first superset) 1x10
Seated calf raises (for second superset) 1x5
Seated calf raises (for third superset) 1x5
2B Donkey Calf Raises 3x50
2c Eccentric preacher curls 2x5; cock wrists back to isolate biceps brachii, make sure to use full ROM
3 Standing Calf Raises (10 second rest between sets) 10x30
Thursday:
1 4x100m sprints
2 Standing Calf Raises (drop sets)
(90 second rest between sets) 3x10
Friday:
1A Weighted dips with hands pronated 3x10, do not lockout arms
1B Push press 3x10, do not lockout arms
2A Eccentric lateral delt raises 2x5
2B Eccentric flies 2x5 (hands pronated)
BigRonWannabee
New member
Heres a favorite of mine, have gained most off this one.
Monday - Back (workout A - see end of routine for details)
Deadlift: warmup, then 2 sets of 5-7
Widegrip chins: 2 sets 6-8
Seated Cable rows: 2 sets 8-10
Tuesday - Chest
Incline Bench: 3 sets 4-6
Flat dumbbell press: 2 sets 6-8
Weighted Dips: 2 sets 8-10
Wednesday - off (important to take this day off because we dont want to squat with a sore lowerback)
Thursday - quads
squats - warmup, then 2 sets of 4-6
box squats - 2 sets of 6-8
hack squats: 2 sets 6-8
Friday - Hams and Shoulders
Military barbell press: 2 sets 4-6
Dumbbell press: 1 set 6-8
Side laterals for 1 set high reps, rear laterals 1 set high reps
Still leg deads... (warmup extensively, as even the low weight done will tear your hams.) then 2 sets of 10-12
Hamstring curls: 3 sets 8-10
Saturday - Arms
Barbell curls: 2 sets 4-6
Dumbbel curls: 2 sets 6-8
Warmup tri's on pushdowns
Close grip bench: 2 sets 4-6
Overhead dumbbell extensions: 2 sets 6-8
pushdowns: 2 sets 10-12
-------------
On back day workout A we did deads. Back day workout B we do rack pulls, and workout C we do barbell rows. So
week 1 - deads
week 2 - rack pulls
week 3 - barbell rows
week 4 - deads
so on, so forth
This low volume training needs to be done all to failure and very intensly. I owe around 40lbs lbm to this routine. The 5x5 did me well to, so if your more of a volume guy you should search that routine as well.
Monday - Back (workout A - see end of routine for details)
Deadlift: warmup, then 2 sets of 5-7
Widegrip chins: 2 sets 6-8
Seated Cable rows: 2 sets 8-10
Tuesday - Chest
Incline Bench: 3 sets 4-6
Flat dumbbell press: 2 sets 6-8
Weighted Dips: 2 sets 8-10
Wednesday - off (important to take this day off because we dont want to squat with a sore lowerback)
Thursday - quads
squats - warmup, then 2 sets of 4-6
box squats - 2 sets of 6-8
hack squats: 2 sets 6-8
Friday - Hams and Shoulders
Military barbell press: 2 sets 4-6
Dumbbell press: 1 set 6-8
Side laterals for 1 set high reps, rear laterals 1 set high reps
Still leg deads... (warmup extensively, as even the low weight done will tear your hams.) then 2 sets of 10-12
Hamstring curls: 3 sets 8-10
Saturday - Arms
Barbell curls: 2 sets 4-6
Dumbbel curls: 2 sets 6-8
Warmup tri's on pushdowns
Close grip bench: 2 sets 4-6
Overhead dumbbell extensions: 2 sets 6-8
pushdowns: 2 sets 10-12
-------------
On back day workout A we did deads. Back day workout B we do rack pulls, and workout C we do barbell rows. So
week 1 - deads
week 2 - rack pulls
week 3 - barbell rows
week 4 - deads
so on, so forth
This low volume training needs to be done all to failure and very intensly. I owe around 40lbs lbm to this routine. The 5x5 did me well to, so if your more of a volume guy you should search that routine as well.
