Zar-Fit's High Volume Workouts

[ZAR-FIT]

7-2-2011 : Back and Abs
Close Grip Pull Downs - 8 sets
Seated Machine Horizontal Row - 5 sets
Hammer Strength Overhand Pull Downs - 4 sets
Weighted Hyperextensions superset with Reverse Grip Pulldowns - 6 sets
Cable Crunches - 6 sets

6-30-2011 : Tris and Shoulders
Single Arm Overhead Cable Extensions - 6 sets (3 warmup sets)
Triangle Cable Pushdowns superset with Rope Overhead Cable Extensions - 4 sets
Close Grip Bench - 4 sets
Standing DB Laterall Raises - 4 sets
Standing Single Arm DB Press - 4 sets
Barbell Shrugs superset with Kneeling Rear Delt Cable Flys - 5 sets
Machine Shoulder Press - 3 sets (DC sets)

6-28-2011 : Legs
Leg Extension - 8 sets
Leg Press - 10 sets
Single Leg Extension - 3 sets (1 set ='s 3 alternating sets to failure)
Single Leg Squats (just for stretching) - 3 sets per leg
Straight Leg Deficit Deadlifts - 6 sets

6-27-2011 : Chest and Bis
Smith Machine Incline Press - 8 sets
Cable Flys - (kneeling superset with standing) - 5 sets
Flat DB Press - 5 sets
Machine Horizontal Press - 3 sets (DC sets)
Superset: Horizontal Dual Pulley Seated Curls with Heavy Alt. Hammer Curls - 6 sets
Reverse Grip Straight Bar Curls - 3 sets (burnout)
Step Climber - 25 minutes

6-25-2011 : Back
Triple superset : Lat pull down, Standing Straight Arm Cable Pull Down, Seated Cable Row - 5 sets, 8-15 reps
Superset : Machine Horizontal Row, Machine Pull Down - 4 sets, 8-15 reps
Deadlifts - 5 sets, 6-12 reps (5th set is drop set)
Reverse Grip Pulldowns - 3 sets (burnout last set)
Step Climber - 25 Minutes

6-23-2011 : Chest
DB Incline Press - 3 warmups, 5 sets (super heavy), Drop set last two sets
Hammer Strength Converging Press - 4 sets
Cable Flys - 4 sets
Pec Dec Flys superset with Single Arm Machine Press (Alternate Hittting Failure 3 times per Arm ='s One Set) - 3 sets

6-22-2011 : Arms
Standing Single Arm Overhead Extension on Cable - 5 sets
Elbows out Cable push Downs - 5 sets
superset with
Triangle Grip Overhead Tri Extensons- 5 sets
Close Grip Smith Machine Press - 3 sets
Elbows in Cable push Downs (Doggcrap sets) - 2 sets
Bent over Concentration Curls (Doggcrap) - 3 sets
Bent over Concentration Hammer Curls (Doggcrap) - 3 sets
High Cable Seated Curls to Forehead - 2 sets, light burnouts

6-21-2011 : Shoulders
Seated lateral Raises - 4 sets
Superset with
Standing Single Arm Upright Rows - 4 sets
Kneeling Smith Machine Shoulder Press - 5 sets
Superset with
Alternating Cable Front Raises - 5 sets
Alt. Single arm Reverse Pec Dec Flys - 4 sets non stop
Behind the Back Smith Machine Shrugs - 4 sets
Single Arm Machine Press (Doggcrap sets) - 3 sets

6-20-2011 : Legs (Hammy focused)
Leg Extension and Lying Hammy Curls- 3 sets Warmups
Leg Extension and Lying Hammy Curls- (Heavy, Doggcrap sets) - 3 sets
SLDL's - 5 sets
superset with
Sumo Machine Squats - 5 sets
High Feet Leg Press - 4 sets
Single Leg Standing Hammy Curls (Doggcrap sets) - 3 sets
Superset with
Laying Hammy Curls (21's style, burnouts) - 2 sets

6-17-2011 : Chest and light Tri
Incline Smith Machine (Heavy- 12-5 reps) superset with Cable Flys - 10 reps - 5 sets
Incline DB press - 4 sets
Pec Dec (Doggcrap style) - 3 sets, superset with
Machine Press (Doggcrap style) - 3 sets
Ez bar Cable Push Downs (Doggcrap) - 6 sets

6-16-2011 : Legs (Quad focus)
Warmup Light leg Ext. - 2 Sets
Back Squat - 3 sets (lighter: 12-15 reps)
Leg Press - 6 sets (Super Heavy, full to partial reps) 20 reps
Vertical Leg Press - 5 sets (super Heavy weight) 6-12 reps
One Leg squat- (stetch till in pain, Bodyweight) - 3 sets
Leg Extensions (Doggcrap sets) 3 sets

6-15-2011 : Back
Triple superset : Lat pull down, Standing Straight Arm Cable Pull Down, Seated Cable Row - 5 sets, 8-15 reps
Superset : Machine Horizontal Row, Machine Pull Down - 4 sets, 8-15 reps
Deadlifts - 5 sets, 6-12 reps (5th set is drop set)
Reverse Grip Pulldowns - 3 sets (burnout last set)

6-13-2011 : Arms
Cable Push Downs - 5 sets
Skull Crushers - 4 sets
Triple Superset : Overhead Cable Tri Extensions, Dips (BW), Reverse Grip Cable Pushdowns - 4 sets
Superset : Diamond pushups - 3 sets to failure, Alternating standing DB curls - 3 sets
Seated alternating curls on dual pulley horizonal cable row machine - 4 sets
Single arm preacher curls - 4 sets

6-7-2011 : Back and Cardio
Machine Lat Pull Down- 4 sets
Machine Horizontal Row- 3 sets
Hyperextensions - 3 sets
Reverse Grip Lat Pull superset with Close Grip Pullups- 4 sets
Step Climber - 1 hour

6-6-2011 : Chest and Cardio
DB Incline Press - 4 sets
DB Incline Flys - 3 sets
Machine Incline Press - 3 sets
DB Pullovers superset with Cable Flys - 4 sets
Step Clmber - 1 hour

6-5-2011 : Biceps and Cardio
Seated DB curls- 4 sets
Standing Heavy Hammer Curls - 3 sets
EZ Bar Preacher Curls - 4 sets
High Cable Posing Curls - 3 sets
Close Grp Pull Ups - 3 sets (assisted)
Step Climber - 1 hour

6-4-2011 : Legs
Leg Extensions superset with Sissy Squats - 5 sets
Hack Squat - 5 sets
Single Leg Squat superset with Sissy Squats- 3 sets (Partials and Burnouts)
Step Climber - 1hour

6-3-2011 : Shoulders
DB shoulder Press - 5 sets
Smith Machine Press superset with Seated DB Lateral Raises - 4 sets
Cable Upright Rows superset with Standing DB Single arm Press - 3 sets
Reverse Pec Dec - 4 sets (partials and burnouts)
Step Climber - 35 minutes

6-2-2011 : Cardio
Step Climber - 45 minutes
6-1-2011 : Back
Rack pulls - 5 sets
Wide Lat Pull Down - 5 sets
Seated Machine Horizontal row - 4 sets
Hammer Strength Underhand Low Row - 4 sets
Reverse Grip Pulldown superset with Standing Straight arm Cable Pulldowns - 4 sets
Hyperextensions - 2 sets to failure

5-31-2011 : Quads
Leg Extension - 2 sets light warmup
V-Squat Machine (facing pads) superset with Heavy Leg Extensions - 5 sets
Smith Machine Front Squats (Heals on plates) - 5 sets
Sissy squats superset with leg extensions - 4 sets
Step Climber - 30min

5-30-2011 : Chest
Decline BB Bench - 15, 10, 6, 5, 5, 5, 10
Incline DB Bench - 10, 8, 5, 5, 5, 10
Machine Close Grip Press - 10, 8, 6, 3 drop 3 drop 3, 10
Pec Dec Flys - 15, 10, 5 drop 5, 5drop 5
Cable Fly superset with pushups - 4 sets
Step Climber - 30min

5-29-2011 : Hamstring and Glutes
Laying Leg Curl superset with Light Singel leg Leg Extensions - 3sets
Laying Leg Curl (Heavy - Light Triple Drop Set) - 2 sets
Verticle Leg Press - 6 sets, 20,15,15 12,12,10
Romanian Dead Lift - 4 sets 12,10,6,10
Seated Leg Curl superset with Hyper extensions - 4 sets

5-28-2011 : Carido
Step Climber - 30 min
5-27-2011 : Shoulders and Calves
Seated DB Lateral Rairse - 5 sets
Seated DB Sholder Press - 4 sets
Standing DB Front Raises (Together 7, Alternating 7, Together 7) - 4 sets
Machine Seated Overhead Press (Facing In) - 4 sets, Drop last
Standing Single Arm Shoulder Press - (No rest b/w Arms) 3 sets
Leg Presss Calf Raises - 10 sets (12-15), 30 sec rest
Seated Calf Raises - 10 Sets (10-15), 30 sec rest

5-26-2011 : Back Destruction
Deadlifts - warmups , 135x20, 225x15, 315x10
Rackpulls - 405x10, 455x8, 3 sets @ 495x3-7, 2 sets @ 405x8-10
Lat Pull Dwon - (Heavy) 3 sets, 6-10reps
Behind Head Lat Pull Down- (Light and squeeze!) 3 sets 10 reps
Triangle T-Bar Rows- (Heavy) 4 sets
Machine Horizontal Row (Heavy) superset with Reverse Pec Dec (Full to Partial to just squeeze) - 3 sets

5-25-2011 : Chest and Tri
Decline DB Press - Ramp up sets- 20, 15, 10. Heavy Sets- 4 sets 5-3 reps
Incline DB Fly - 3 sets 10-12
Incline DB Bench (Heavy) - 3 sets
Cable Flys- 2 sets kneeling, 2 sets standing
Close Grip Machine Press (Heavy) - 5 sets. (Drop sets on set 4 and 5)
Triangle Pushdown superset with Pec Dec Flys (8-12 reps) - 4 sets
Lying Skull Crushers - 3 sets Heavy, 1 set burnout
Step Climber- 20 min

5-24-2011 : OFF DAY

5-23-2011 : Total Arm Destruction
Rope Push Downs superset with Cable curls- 2 sets (light warm ups)
Heavy Triange Push Downs superset with Standing overhead cable extensions - 6 sets
Heavy Close grip Smith Machine flat bench superset with BW Dips - 4 sets
Heavy Seated Overhead French Press (with back supported) superset with Reverse Cable Pushdowns - 4 sets
Standing EZ bar Curls superste with Seated Incline DB curls - 4 sets
EZ bar Preacher Curls superset with High Cable Curls - 4 sets
Machine Preacher Curls - 3 sets (each set is quadruple drop set, 4-8 reps per drop)

5-22-2011 : Quad Blast
Light Leg Extension- 2 sests warmups
V-Squat facing out superset with heavy Leg Extensions - 4 sets
V-Squat facing in super set with Heavy Leg Extensions - 2 sets
Verticle Leg press superset with Leg extenions - 4 sets
Smith Machine squats superset with Sissy squats - 3 sets
Hip Flexor stretch and contract in pushup position (feet on one bench and hands on a separate one. Bring one knee to your chest and drop your hips to stretch opposite hip flexor, then return and alternate.)

5-21-2011 : Abs
Hanging Window Washers superset with Kneeling Cable Curls - 4 sets
Slider Plank Tucks (Straight back and Arc motions) superset with Knee tucks on bench - 3 sets
Slight Incline Bench DB getups superset with Side Plank Stretch and Pikes (forearm on bench)
Incline Boxing Situps - 2 sets
Hyperextension with resistance (from bands) - 3 sets
Step Mill - 30 minutes

5-20-2011 : Shoulders
Seated DB Lateral Raises- 6 sets (drop set last 2 sets)
Triple Superset- Cable Upright Rows, Reverse Pec Dec Fly, Standing Overhead Press - 5 rounds
Front Barbell Shrugs superset with light DB iron cross pulses - 3 sets
Behind Barbell Shrugs - 3 sets (last set drop weight and do front shrugs until failure)
Seated DB Shoulder Press- 6 sets (double drop set with last 2 sets)
Step Climber- 25 minutes

5-19-2011 : Chest and Tri
Incline Dumbell Press- 3 sets (warmups) 15-8 reps
Incline Dumbell Press with Drop set- 3 sets -Heavy for 4-6 reps, Drop for 6-8 reps
Incline Smith Machine Press- 4 sets (last 2 sets with drop set)
Dumbell Shoulder Press superset with Cable Fly's- 4 sets- 8-10 rep Shoulder press, 10-15 rep cable fly
Decline Bench Press (Heavy)superset w/ lying DB pullovers (10-15 reps)- 3 sets
Tricep Pushdown superset w/ Dips- 4 sets
Standing Cable Tricep overhead extension superset w/ Reverse Cable Pushdowns- 4 sets
Pushups- 2 sets (Burnout)
Step Climber- 25 minutes

5-18-2011 : Back
Lat Pull downs- 5 sets superset with Straight arm cable pull overs
Triangle Grip T-Bar Row- 4 sets
Machine Seated Overhand Horizontal Row- 5 sets
Reverse Grip Lat Pull Down- 4 sets superset with hyperextensions
Machine Lat Pull Down- 1 set really light (burn out)
Step climber- 25 minutes

5-17-2011 : Legs
Light Leg extension- 3 sets (single leg alternating)
Lying Hamstring Curls superset w/ Seated Hamstring Curls - 4 sets
Hack Squats - 4 sets Superset with Leg Press- 4 sets
V-Squat machine - 4 sets
Stiff leg Deadlifts superset with Hyperextensions - 4 sets

[ZAR-FIT]

7-8-2011 : Shoulders
Machine Lateral Raises - 4 sets
DB Lateral Raises - 3 sets
Shoulder Press with the Leg Press - 6 sets
Reverse Pec Dec Flys - 4 sets
DB Shrugs - Doggcrapp 4 sets

7-7-2011 : Back and Abs
Close Grip Pull Downs - 4 sets
Close Grip Pull ups - 4 sets
Rack Pulls - 6 sets
Machine Pull Downs - 4 sets
Reverse Grip Kneeling Cable Pull Downs - 2 sets, both DC sets
Hanging Leg Raises - 3 sets

7-6-2011 : Chest and Tri
Horizontal Cable Fly - 4 sets
Incline Smith Machine Press - 7 sets
Smith Machine Kiss Press (my own exercise- flat bench, bring bar down to lips, set up the safety guard to stop a hair above lips) - 3 sets
Decline Cable Fly - 4 sets
DC Tricep Cable Pushdowns - 4 sets
DC Tricep Overhead Cable Ext - 4 sets

7-5-2011 : Legs
Leg Press Wide Stance - 6 sets
Leg Extensions - 6 sets
Leg Press Close Stance - 3 sets
Lying Leg Curls - 5 sets
Deficit SLDL's - 4 sets
Standing Hammy Curls - 2 sets (Burnouts)
Seated Calf Raises - 4 sets

[ZAR-FIT]

10-26-2011: Chest and triceps
Flat Bench - 135 warmup, 225 warmup, 275 warmup ; 315 - 10 sets of 5; 405 - 5 sets of 1
Incline DB - 100's - 2 sets of 8; 125's - 2 sets failure; 100's - 2 sets failure
Cable Fly - 150 - 5 sets 8-12
8 sets- Tricep Circuit : Dips to failure, Overhead Tricep Cable Extension 5-10, Cable Pushdowns 5-10

[ZAR-FIT]

NEW YEAR WORKOUTS!!!!!!

1-20-2012: Shoulders
Light Lateral Raises- 3 sets, 30reps
Heavy Lateral Raises- 5 sets, 15-12reps
DB Press- 5 sets, 70's x15, 100's x12,12,10, 70's x15
Hammer Strength Press- (light)- 225 to failure x 3
Farmers Walk- holding 70's away from your sides, 2 laps around the gym

1-19-2012: Back
Pullups- Go until you get 50 reps
Wide Neutral Grip Pulldown- 4sets, 15-6reps
Deadlift/Rack pull- 5sets, 15-8 reps
T-Bar machine (chest supported)- 4 sets, 15-8 reps
Standing Cable Pullovers- 5sets, 20-15 reps

1-18-2012: Legs
Box Squats- 225x15, 315x12,12, 405x12,10
Back Squats- 495x8, 8, 8
Leg Press- 5sets, 20-35 reps
Leg Extensions- 4sets, 20-15 reps, 2 drop sets of 30 reps each (2drops per drop set)
Laying Ham Curls- 5 sets, all double drop sets
Stair Mill- 20minutes squeeze every step


1-17-2012: Chest and Tri
Flat Bench- 135x10, 225x10, 315x7,7,7, 405x3,2(drop to 225) ALL SETS Superset w/ Cable Flys- 15-10reps
Incline DB press- 4 sets, 15-6reps
Pec Dec- 5sets, 20-12reps
Tricep Giant Set: Close Grip Cable Pushdowns w/ CloseGrip Overhead Cabel Extensions w/ Wide grip Pushdowns w/ Wide Grip Overhead Cable Ext- 5 rounds

1-16-2012: Shoulders and Traps
Standing BB press- 95x15, 135x15, 185x12, 225x8,8
Seated Militanry press- upper half reps- 225x15, 285x12, 315x8,8,8, 185x12
Hammer Shoulder press- 2plates/side x 15, 3/side x 10, 4/side x 8,8,
Dumbell Lateral raises-all to failure- 45's, 60's, 85's, 100's drop to 45's x 2, 50's
BB Shrugs- 405x15, 585x10, 675x8,8,8. 495xfailure x2sets

1-13-2012: Arms
Straight baR Curl
Seated Db curl
Preacher Curls
Low Cable Curls
Overhead Cable Tri Ext
superset with
Tricep Cable Pushdown- 5 rounds- 20-8 reps
supeset with
Close Grip Pushups


1-12-2012: Back and Hammy's
Pull ups- Assisited 3x15,12,12 Unassisted 5sets-failure
Bent Over rows- 5 sets, 15-8
Rack Pulls - 5 sets, 315x15, 405x12,10,10,10
Hammer Strenght Pull down (Underhand grip)- 4sets, 15-8
Hyperextensions- 6 sets, failure
Superset with
Laying ham Curls- 6 sets, 20-12

1-10-2012: legs
Squats- 135x15, 225x15, 315x15, 405x10, 495x10,10, 585x 6,6, 405x8
Leg Press- 3sets
Converging Leg press- 5 sets
Laying Ham Curls- 8 sets
Leg Extensions- 3 sets
Stair Climber- 30 min

1-9-2012: Chest
Flat bench - 135x15, 225x15, 315x10, 315x10, 405x 6,7,4, 315x8
Incline DB - 60sx15, 100s x10, 10, 10, 60s x 12 Drop set w/ pushups to failure
Hammer Strength Press- 3x8-12
Cable cross over- 5sets x 10-15reps
Pec Dec- 2 Triple drop sets

1-02-2012: Legs
Leg Press- 3 warm ups, 3 working sets, 20 reps each
Leg ext.- 6 sets, 15 reps
Squats- 225-15, 315-12, 405-10, 405-8, 315-10
Hack Squat machine- 3 sets- 20 reps MAKE THEM BURN!!!
Step Climber 30 min- push and squeeze, make your quads burn!!

12-31-2011: Shoulders
Light Lateral raises- 5 sets, 20-15 reps
Seated Barbell Press- 4 sets, 15, 12, 10, 10
Reverse Pec Dec- 5 sets 20 reps
Hammer Strength Shoulder Press - 4 sets, 15, 10, 10, 8
Upright cable rows (completely above head)- 4 sets, 20-15
Dumbell Press Drop sets- 3 sets, 3 drops each, try for 8, 8, 8

12-29-2011: Legs
Squat- 135x20, 225x15, 315x15, 405x10, 405x10, 495x8, 495x6,495x8, 405x8
Leg Press- 5 sets, 12 plates per
Leg ext- 7 sets, 10-20 reps
Seated calf Raise- 4 plates, 10-15reps
superset with- 5 sets each
Standing calf raise- full rack to failure

[ZAR-FIT]

1-22-2012: Legs
Seated Ham Curls- 5 sets, 25-15 reps
Laying Ham Curls- 5 sets, 20-8 reps
superset w/
Hyperextensions- 5 sets, failure
Leg Press- 5 sets, 20-15reps
Leg Extensions- 5 sets, drop sets every time
Giant Set:
Standing Calf Raises- 5 sets- stack
Seated Calf Raises- 5 sets, 4-5plates
Machine Toe Press- 5 sets, stack, BURN IT!!!!
Step Machine- 30 minutes---- Push against the machine and burn, burn, burn

[ZAR-FIT]

1-23-2012: Chest and Tri's
Flat Bench: 135x20, 225x5, 315x12, 405x8, 405x5, 315x6, DOUBLE DROP: 315x6, 225x6, 135x10
Incline DB Bench: 60's x 15, 75s x 12, 105s x 10, 120's x 8, DOUBLE DROP: 145's x 3, 105's x 5, 60's x 5,)) : 75's x 10
Dips: 4 sets to failure. Quick rests- with a partner, I go you go.
Assisted Dips: 2 sets, Slow reps, full range, 15-12 reps
Cable Flys: 5 sets- 20-15 reps... if weight was too heavy to get atleast 15, drop weight till 15 is reached
Tricep Cable Pushdown- 7 sets- 4 straight sets, last 3 sets are all single drop sets
Underhand Cable Pushdown- 5 sets, 10-15 reps
superset w/
Overhead Cable Extensions (low to high)- 8-12 reps
Hammer Strength Dip Machine- 3 sets heavy partial reps- 12-20

[ZAR-FIT]

1-24-2012: Back
Pullups- Alternating Bodyweight and Assisted- 12 sets of each
Bentover Rows- 135x15, 225x10, 225x10
Rack Pulls- 315x12,12,8
Bentover Rows- 225x8, 135x8
Wide Neutral Grip Pull Downs- 5 sets all drop sets- Stack to failure then drop to a weight you can get 7
Hammer Strength Neutral Grip Row- 4 plates/side x 15, 5 plates/side x 12, 6/side x 12,12,12, 5/side x 15, 4/side x 1S
Standing Cable Pullovers- 5 sets, 20-12 reps

[ZAR-FIT]

1/26/2012: Shoulders
Triple Superset: Seated DB Press, Partial Lateral Raises, Full Lateral Raises
Set 1: 60's / 60's / 30's
Set 2: 80's / 60's / 30's
Set 3: 100's / 70's / 45's
Seated DB Press: 120's x 8 , 140's x 8,6,4, 120's x 6, 105's x 10,8, 70's x 10
Hammer Strength Press: 2 plates/side x 15 , 3 plates/side x 10, 10, 10
DB circles: 2 giant sets, 15lbs DB's - 10 Big forward, 10 Big Backward, 10 Small forward, 10 Small backward
BB Shrugs: 405 x 20 , 585 x 12 , 675 x 8,8,10
Cable Upright Rows: 5 sets x 15-12 reps

[ZAR-FIT]

1-27-2012: Legs (quads)
Squats- 135x15, 225x15, 225x15, 315x12, 405x12, 495x8,8, 585x6
Leg Press- 5 sets x Full to Partial to Failure
Hack Squats- 4/side - 15, 6/side x 8,8, 4/side x 12
Leg Extensions- 8 sets, all double dropsets

1-28-2012: Arms
Superset - Cable Pushdowns- 8 sets
w/ Cable Overhead Extension (High position) - 8 sets
Single Arm Cable Overhead Extensions (Low position)- 5 sets per arm
Weighted Dip Machine- 4 sets- Full to Partial to Failure
DB Hammer Curls- 60's x 15, 85's x 15, 105's x 20, (120's x 12 drop - 105's x 12 drop - 60's to failure) x 4
Preacher Curl Machine- 4 sets of Double Dropsets - Stack to fail - 4 plates up to fail - 4 plates up to fail

[ZAR-FIT]

1/31/2012: Legs- Hammys
Laying Leg Curls - superset w/ - Hyperextensions - 8 sets
Seated Ham Curls - 5 sets - 20-12 reps
Leg Press - 5 sets - 30-20 reps
Laying Leg Curls - drop sets - 4 sets - Heavy partials to Moderate Full ROM
Standing Calf Raises - 5 sets - 25-15 reps
Leg Extensions - 6 sets - 15 reps

[ZAR-FIT]

2-2-2012: Chest and Tri
Flat BB- 135x15, 225x12, 315x8,8,6,6,5,5,4
every set super set w/
Cable flys- 15-10 reps
Dips- BW- 8 sets to failure
Pec-Dec- 5 sets, 15-12 reps
Tri Cable Pushdown- widegrip - 4 sets, 15-10 reps
superset w/
Tri Overhead Cable Ext.- widegrip - 4 sets 15-6 reps
REVERSE ORDER TRICEP SUPERSET
Tri Overhead Cable Ext.- widegrip - 4 sets 15-10 reps
Tri Cable Pushdown- widegrip - 4 sets, 10-5 reps
Hammer Press- 4 sets, 225x10
superset w/
Pushups to Failure

[ZAR-FIT]

2-3-2012: Back
Standing Cable Pullovers- 5 sets- 20-10 reps
BW Pullups superset w/ Assisted pullups- 10 sets, failure, failure
Machine Pulldowns- 6 sets- 12-6 reps, last 3 sets w/ dropset to failure
Close Neutral Grip Assisted Pullups- 3 sets, failure
Hyperextensions- 3 sets, failure

[Alex.V]

Just an FYI, I pass out from exertion every time I read your workouts.

[ZAR-FIT]

Just an FYI, I pass out from exertion every time I read your workouts.

needless to say i take naps everyday....

[ZAR-FIT]

2-5-2012: Shoulders
Light Dual Lateral Raises- 3 sets x 25
DB Shoulder Press- 60's x 20, 80's x 15, 105's x 12, 125's x 12,10,10,8
DB Lateral Raises (single arm) - 45's - Set 1: 16L, 16R, 10L, 10R, 6L, 6R, / Repeat for 4 sets
Arnold Press - 3 sets x 15-10 reps
Machine Shrugs- 5 sets- 8 plates per side

[ZAR-FIT]

2-6-2012: Legs
Leg Extensions- 6 sets, 25 reps each
V-Squats- 4 sets, 20-15 reps
Single Leg Press- 4 sets per leg, 10-15 reps
Back Squats- 4 sets, 135x20, 315x12, 495x8,8, 135xfailure
Leg Extensions- 6 sets, 25 reps each

[ZAR-FIT]

2-7-2012: Arms
Weighted Dips: BW- 3 sets x failure, +2 plates x 20, +3 Plates x 12, +4 Plates x 8, 8, 6, +2 plates x failure, BW x 2-failure
Tricep Cable Pushdowns- Stack x 25, +1 plate x 15, +2 plates x 12,12,12,failure
Tricep Overhead Cable Ext- stack + 2 plates x 10, 10,10,10 //// just stack- failure
superset with
Standing BB Curls- 60lb x 25, 25, 25, 25, 110lb x 12,12,12
Preacher EZ bar curls- 65 x 20, (100 x 10-drop to 60lb-10) x 4 sets
Preacher Machine Curls- 4 double drop sets- Heavy-moderate-light w/ squeeze... about 25 reps per set.
Standing Reverse BB Curls- 3 sets to failure- 30 seconds rest

[ZAR-FIT]

2-8-2012: Hammys
Laying Leg Curls- Light- 4 sets - 25reps each, Medium - 4 sets - 12 reps each, Heavy - 4 sets - 6 reps each
Seated Leg Curls - Light 2 sets - 25 reps, Medium - 2 sets - 12 reps, Heavy with Drop set - 2 sets
Hyperextensions - Full - Partial - Failure - 5 sets
Laying Leg Curls- Double Drop Sets - 3x

[ZAR-FIT]

2-9-2012: Chest
DB Incline Fly- 30's x 25, 50's x 20, 20, 65's x 15
DB Incline press- 105s x 12, 135s x 10, 145s x 10, 150s x 5,5, 95's x 10
Cable Flys - 6 sets- 25-12 reps
Flat BB Bench- 135x15, 225x8,8, 315x Failure w/ pushups
Machine Press- 3 sets, 2 plates/side to Failure - Dropset with Pushups to Failure
Pec-dec- 4 Sets, Stack, Failure

[ZAR-FIT]

2-14-2012: Back
Wide Grip Lat Pulldowns- 6 sets, 25-12 reps
Standing Wide Straight Arm Cable Pullovers - 6 sets, 25-12 reps
Close Grip Lat Pulldowns - 5 sets, 20-10 reps
Standing Close Straight Arm Cable Pullovers- 4 sets, 25-12 reps
BB Bent Over Rows- 6 sets, 15-8 reps with partials until failure
Reverse Pec Dec (Squeeze lower Traps) - 5 sets, 25-15 reps
Machine Seated Rows- 5 sets, 15-10 reps
Hyperextensions - 2 sets, full,partial,failure....

2-13-2012: Hammys
Seated Leg Curls- 8 sets, 25-12 reps
Single Leg Laying Leg Curls- 8 sets/leg, 15-8 reps
Hyperextensions- 5 sets- absolute failure
Laying Leg Curls- 4 sets, All Double Drop sets

2-12-2012: Shoulders
Reverse Pec-Dec- 5 sets, 20-12 reps
Seated Lateral Raises- 5 sets, 20-12 reps
Seated DB Press- 8 Sets, 50's, 70's, 90s, 110s, 130s, 150s, 130s, 110s
Standing Single Arm DB Press- 3 sets, 15-12 reps
Reverse Pec Dec- 5 sets, 20-12 reps
Standing Lateral Raises- 3 sets, 15-12 reps

[ZAR-FIT]

2-16-2012: Chest and Bi's
Flat Bench- 135x15, 225x15, 315x12, 405x5,5,5,5 (all superset with pushups to failure), 315 x failure
Cable Flys- 5 sets, 15-20 reps
Standing DB Hammer Curls- 5 sets, 10-15 reps/arm
DB Preacher Curls- 3 sets, 12-15 reps/arm
Arnold Curls- 3 sets, 10-15 reps/arm
Preacher Machine Curls- 3 sets, 15 reps
Pec Dec Flys- 5 sets, 20-12 reps
Flat Bench- 225x12,10,failure, 315x10,8,failure

2-17-2012: Quads
Back Squat- 135x15, 225x15, 315x15, 315x12, 405x12,12,8, 495x8,8,12
Leg Press- 5 sets, fully loaded, 6 plates/side x 100 reps... FULL REPS completed without racking
Leg Extensions- Approx. 10 sets.... full stack.... 200 reps

[ZAR-FIT]

2-19-2012: Shoulders
Dumbell Lateral Raises- 5 sets, 20-12 reps
Straight Bar Front Raises- 60x20, 90x15, 100x15, 110x15, 110x15
Smith Machine Seated Shoulder Press- 135x20, 225x15, 275x12, 275x20, 185x15
DB Seated Shoulder Press- 80's x 12, 100's x 12, 110's x 12, 110 x 12
Reverse Pec Dec- 5 sets, 40-20 reps
BB Shrugs- 315x20, 405x15, 495x15, 585x12, 675x12,10,8, (Behind the back) 495x10,10,10

[ZAR-FIT]

2-21-2012- Back
Hammer Strength High Pull - 6 sets
Hammer Strength Horizontal Row - 5 sets
Hammer Strenght Neutral grip seated Row - 6 sets
Lat Pull Down- 6 sets
Straight Arm Standing Cable Pullovers- 6 sets
Laying Hammy Curls - 4 sets
Hyperextensions - 5 sets

2.22.2012: Arms
Cable Pushdowns- 6 sets
Overhead Cable Extensions- 6 sets
Skull Crushers- 6 sets
Close Grip Bench- 135x15, 225x12, 275x10,10,10, 315x6,6, 225x10
Standing DB Alt Curls - 6 sets
Standing Straight Bar curls- 5 sets
superset with
Heavy DB Hammer Curls - 5 sets
Machine Preacher Curls- (single arm) 3 sets, 12 reps (Both arms) 2 sets, 20 reps
Cable Reverse Curls- 3 sets, 20 reps

[ZAR-FIT]

2-24-2012: Quads
Super Set : Leg Extension: Reps- 20, 20, 20, 20, 15, 10, 10
Leg Press: Reps- 50, 40, 30, 20, 20, 15, 10

2-25-2012: Chest
Pec Dec- 3 sets- 20-15 reps
Flat Bench- 225x15,15, 275x10, 315x8,8,7,6, Drop Set (405x4, 315x5, 225x7), (405x3, 225x12)
Cable Flys- 6 sets, 15-10 reps
Chest Dips- 6 sets 12-6 reps
Incline DB Press- (100's x 8, 50's x failure) 3x

[Cards]

your volume is insane, I think I would die, but the weight is huge. any shows coming up?