this was the best workout routine for me... i really noticed it in my shoulders and chest... only thing i can say about this is that i have no abs in it.. but i'm not too worried about abs
at the moment. Oh and i stopped working legs for this routine because i felt my upper body needed to catch up to my lower body... i was only doing this for 6 weeks but really liked it.
I'm a firm believer in the idea that the most important part of hitting the weights are choosing the right weights at the right time.
every set was done until failure... most starting out with lighter weights moving up to higher weight with less reps in the set I started diong this after watching ronnie coleman's "the unbelievable"
Day 1 - chest
Flat dumbell press
first set - 20 to 25 reps
second set - 10 to 15 reps
third set - 8 to 10 reps
fourth set - 6 to 10 reps
Flat butterflies
first set - 20 to 25 reps
second set - 10 to 15 reps
third set - 8 to 10 reps
fourth set - 6 to 10 reps
incline dumbell press
first set - 20 to 25 reps
second set - 10 to 15 reps
third set - 8 to 10 reps
fourth set - 6 to 10 reps
incline butterflies
first set - 20 to 25 reps
second set - 10 to 15 reps
third set - 8 to 10 reps
fourth set - 6 to 10 reps
Decline dumbell press
first set - 10 to 15 reps
second set 8 to 10 reps
third set 8 to 10 reps (I usually kept the weight the same for the second and third set trying to have a lil' more reps... don't ask me why tho haha)
Cable crossovers
first set 10 to 15 reps
second set 8 to 10 reps
third set 6 to 8 reps
Day 2 - Biceps
preacher bench machine. single arm curls
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Cable curls with preacher bar
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Roped cable curls (with tricep rope thingy)
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Concentration curls
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
standing dumbell curls
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
double bicep (like a front double bi pose, cables set up like cable crossovers)
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Day 3 - Delts, traps, and tris
Side Laterals
first set - 20 to 25 reps
second set - 10 to 15 reps
third set - 8 to 10 reps
fourth set - 6 to 10 reps
Front Barbell Raises
first set - 20 to 25 reps
second set - 10 to 15 reps
third set - 8 to 10 reps
fourth set - 6 to 10 reps
Cable Tricep pull downs
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Seated dumbell shoulder press
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Shrugs
first set - 15 reps
second to third set - 10 reps
Kick Backs
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Military press machine
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Skull Crushers
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Reverse Peck Deck
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Standing barbell raise (not sure what this is really called.. but standing straight up holding a barbell at your waist you pull it up like a row to your shoulders)
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Day 4 - Back
Hyperextension bench
3 sets of 15-20
Lat Pull Downs
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Cable Rows
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Deadlifts
first set - 10 reps (even if I can do more i never do more then 10 for my first set of dead lifts)
second set - 8 to 10 reps
third set - 8 to 10 reps
fourth set - 4 to 6 reps
Wide grip overhand chin ups
3 sets to failure.. kills my lats
Dumbell Rows
I use a bench for this.. put it on an incline and lay on it faced down with my chest pressed on the bench and my arms hanging down.
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Bent Over Barbell Row
first set - 10 to 15 reps
second set - 8 to 10 reps
third set - 6 to 10 reps
Day 4 - REST
and Repeat
There you have it.... I haven't been lifting that long so this was pretty good for me... really gave my upper body a workout... gave my legs a good rest for the 6 weeks as well...I just changed my routine... started legs up again a week ago... I think I might give that routine that adonis posted a try.... or maybe bouncer's bicep training... my biceps are kind of lacking...
Rix
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