The Maroon File

[Maroon]

For the month of December, I've been a volume training routine. I've really been getting a good pump with this series. Next week, I'll begin a new routine. I always change my routime every 3 to 4 week to avoid muscle plateau and stagnation. Below is my Christmas training.
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Training Day 1

Flat Bench Press
1. 1 set of 15, 10, 8, 4, 1
2. 10 sets of 6 (may use DB on these)
3. 2 sets of 20 (light weight)

Leg Press
(Note: feet are 18 to 24 inches apart and angled out at 45 degrees)
1. 1 set of 30, 20, 15, 10
2. 10 sets of 10-12
3. 2 sets of 25 (light weight)

Lat Machine Pulldown
(Note: wide hand spacing with palms facing forward and thumbs wrapped over the bar, make sure to squeeze the back on contraction)
1. 1 set of 25, 20, 15, 12, 10
2. 10 sets of 10
3. 1 set of 20 (light weight)

Training Day 2

REST

Training Day 3

Shoulder Press (Machine)
1. 1 set of 15, 10, 8
2. 10 sets of 8
3. 1 set of 25 (light weight)

Shrugs
1. 1 set of 20, 15
2. 10 sets of 10
3. 2 sets of 20 (light weight)

Leg Curls (Hams)
1. 1 set of 30, 20, 15
2. 10 sets of 6-10
3. 1 set of 20 (light weight)

Training Day 4

Close-Grip Triceps Extension (Triceps)
1. 1 set of 20, 15, 10, 6, 3
2. 10 sets of 6
3. 1 set of 20 (light weight)

Barbell Curl (Biceps)
1. 1 set of 20, 15, 10, 6, 3
2. 10 sets of 6
3. 1 set of 20 (light bar)

Leg Extension (Quads)
1. 1 set of 12, 15
2. 10 sets of 8-10
3. 1 set of 20 (light weight)

Training Day 5

REST

Training Day 6

Do work on abs, lower back, calves, and forearms. Don't apply volume sets and reps.

Training Day 7

REST