Dump_Truck
New member
DAY 1 (Chest,ant. delt, tri)
- 45 degree incline bench 4-5 sets X 8-10 reps
- 30 degree incline bench 4-5 sets X 8-10 reps
- flat db presses OR fly's 3-4 sets X 8-12 reps
- delince bench OR weighted dips 2-3 sets X 8-10 reps
- DB shoulder press OR arnold presses 3-4 sets 8-10 reps
- lying DB tricep extension 3 sets 8-10 reps
DAY 2 (Legs)
- deadlift OR squat 4-5 sets 6-8 reps
- leg ext 3 sets 8-10 reps
- leg curl OR glute/ham raise OR stiff-legged deadlift 3 sets 8-10 reps
- standing one-legged calf raises 3-4 sets 8-10 reps
DAY 3 (Back, post./lat/ delts, biceps)
- 4-5 sets pull-ups all sets to failure (usually around 6-8 repsat this point)
- 4-5 bent over rows(alternating over or underhand grips each workout) 8-10 reps OR 4-5 sets bench pulls 8-12 reps
- barbell shrugs 4-5 sets 8-10 reps
- up right rows 3-4 sets 8-10 reps
- lat shoulder raise 3 sets 8-12 reps
- rear delt raise OR flies 3 sets 8-12 reps OR reverse upright row 3 sets 8-12 reps
- DB OR EZ curl OR hammer OR concentratins curls 3-4 sets 6-8 reps(sometimes i may combine 2 curl movements)
DAY 4
REST
DAY 5
REST
DAY 6 (Chest,ant. delt, tri)
- 30 degree incline 4-5 sets 8-10 reps
- flat bench 4-5 sets 8-10 reps
- pull-overs
- delince bench OR weighted dips 2-3 sets X 8-10 reps
- incline DB fly's 3-4 sets 8-12 reps
- cable crossover high sweep(for lack of better name; performed on cable cross-over machine w/ handles set at the lowest position, stand 2-3 steps forward to create resistance, hands down and out to your sides, and then completinga sweeping motion up-ward and in-ward until you hands meet out in front of you face level.) 3-4 sets 8-10 reps
- DB shoulder press OR arnold presses 3-4 sets 8-10 reps
- lying DB tricep extension 3 sets 8-10 reps
DAY 7 (repeast DAY 2)
DAY 8 (repeat DAY 3)
basically it's a 3 days on 2 days off split. when i repeat a day like on DAY 7 i strive to use the other lifts i did not use on the earlier day so i'm never doing the same routine for that body part more than once in a row. i do my best to get 7-8 hours of sleep..i get more on the weekend
. i also am pretty solid w/ the diet usually go for 60-65% carbs 20-25% protein 15-20% fat. right now just taking in approximately 2800 calories. currently 5' 10" 220(down from 240 and higher BF%) not sure what BF% is now. also completely natural..not even protein shakes! thanks.
any questions, comments , etc. are welcome.
-Russ
- 45 degree incline bench 4-5 sets X 8-10 reps
- 30 degree incline bench 4-5 sets X 8-10 reps
- flat db presses OR fly's 3-4 sets X 8-12 reps
- delince bench OR weighted dips 2-3 sets X 8-10 reps
- DB shoulder press OR arnold presses 3-4 sets 8-10 reps
- lying DB tricep extension 3 sets 8-10 reps
DAY 2 (Legs)
- deadlift OR squat 4-5 sets 6-8 reps
- leg ext 3 sets 8-10 reps
- leg curl OR glute/ham raise OR stiff-legged deadlift 3 sets 8-10 reps
- standing one-legged calf raises 3-4 sets 8-10 reps
DAY 3 (Back, post./lat/ delts, biceps)
- 4-5 sets pull-ups all sets to failure (usually around 6-8 repsat this point)
- 4-5 bent over rows(alternating over or underhand grips each workout) 8-10 reps OR 4-5 sets bench pulls 8-12 reps
- barbell shrugs 4-5 sets 8-10 reps
- up right rows 3-4 sets 8-10 reps
- lat shoulder raise 3 sets 8-12 reps
- rear delt raise OR flies 3 sets 8-12 reps OR reverse upright row 3 sets 8-12 reps
- DB OR EZ curl OR hammer OR concentratins curls 3-4 sets 6-8 reps(sometimes i may combine 2 curl movements)
DAY 4
REST
DAY 5
REST
DAY 6 (Chest,ant. delt, tri)
- 30 degree incline 4-5 sets 8-10 reps
- flat bench 4-5 sets 8-10 reps
- pull-overs
- delince bench OR weighted dips 2-3 sets X 8-10 reps
- incline DB fly's 3-4 sets 8-12 reps
- cable crossover high sweep(for lack of better name; performed on cable cross-over machine w/ handles set at the lowest position, stand 2-3 steps forward to create resistance, hands down and out to your sides, and then completinga sweeping motion up-ward and in-ward until you hands meet out in front of you face level.) 3-4 sets 8-10 reps
- DB shoulder press OR arnold presses 3-4 sets 8-10 reps
- lying DB tricep extension 3 sets 8-10 reps
DAY 7 (repeast DAY 2)
DAY 8 (repeat DAY 3)
basically it's a 3 days on 2 days off split. when i repeat a day like on DAY 7 i strive to use the other lifts i did not use on the earlier day so i'm never doing the same routine for that body part more than once in a row. i do my best to get 7-8 hours of sleep..i get more on the weekend
. i also am pretty solid w/ the diet usually go for 60-65% carbs 20-25% protein 15-20% fat. right now just taking in approximately 2800 calories. currently 5' 10" 220(down from 240 and higher BF%) not sure what BF% is now. also completely natural..not even protein shakes! thanks.any questions, comments , etc. are welcome.
-Russ
